21 Proven Habit Strategies You Haven’t Tried—And Why They Work

If you’ve ever tried to build a new habit and failed, you’re not alone. The truth is, there isn’t one magic bullet—there are dozens of strategies, and the best ones are the ones that fit you. Drawing from Gretchen Rubin’s Better Than Before and the latest behavioral research, here’s your ultimate guide to 21 habit strategies, why they work, and how to use them in your own life. 4

1. Monitoring

Track your behavior—whether it’s steps, spending, or screen time. Awareness alone sparks change.

2. Foundation

Focus on sleep, nutrition, movement, and order. These basics support all other habits.

3. Scheduling

Put habits on your calendar. Routine removes decision fatigue.

4. Accountability

Enlist a buddy, join a group, or make your commitment public. External pressure works, especially for Obligers.

5. First Steps

Break inertia with a tiny action—just five minutes, one page, or one walk around the block.

6. Clean Slate

Use life transitions to start fresh—moving, a new job, or even Mondays.

7. Lightning Bolt

Sometimes, sudden insight or emotion triggers instant change. Be open to these moments.

8. Abstaining vs. Moderating

Some do best quitting cold turkey (Abstainers); others need moderation. Know your style.

9. Convenience

Make good habits easy and bad ones hard. Lay out your gym clothes, or put the TV remote in another room.

10. Inconvenience

Add friction to temptations. Delete apps, or keep junk food out of the house.

11. Safeguards

Plan for temptation—carry healthy snacks, or have a backup plan for rainy days.

12. Pairing

Combine a habit with something you enjoy—listen to audiobooks while walking.

13. Clarity

Be specific: “Read for 10 minutes at lunch,” not “Read more.”

14. Identity

Frame habits as part of who you are: “I’m a reader,” not “I should read.”

15. Other People

Surround yourself with people who support your goals.

16. Distraction

Distract yourself from temptation—call a friend or go for a walk.

17. Reward

Use rewards wisely—prefer internal satisfaction over external treats.

18. Treats

Give yourself healthy treats to boost willpower—not as a bribe, but as self-care.

19. Loophole-Spotting

Notice when you’re making excuses (“I deserve this” or “It’s just this once”).

20. Disappointment

Accept setbacks as part of the process. Learn and adjust.

21. Clarity

Yes, clarity is so important Rubin lists it twice! The clearer your intentions, the more likely you are to follow through.

Mix and match these strategies to build your own habit toolkit. The more you experiment, the more you’ll discover what works for you. Remember: habit change is a journey, not a destination. Stay curious, stay flexible, and celebrate every step forward.