Want to Change a Habit? You Need a New Routine

If you want to grow, evolve, or simply stop spinning your wheels, something has to change. That may sound obvious, but most people attempt to change a habit by sheer willpower alone, without ever adjusting the routine behind it. The truth is: if you want to change a habit, you must find an alternative routine—one that replaces the old behavior with something better aligned with your goals.

Change the Routine, Change the Results

Habits don’t disappear. They’re rooted in our brain’s wiring. What we can do is rewire the pathway. That means identifying the cue (what triggers the habit), replacing the routine (the action you take), and maintaining the reward (the outcome your brain craves). This framework, Cue —> Routine —> Reward, is the foundation of lasting change.

For example, if you tend to grab a sugary snack at 3 p.m. every day, the cue might be a dip in energy. The routine is reaching for something sweet. The reward is that quick sugar rush. If you replace the routine with a brisk walk or a high-protein snack, you can still satisfy the craving for energy, but in a way that supports your health goals.

Cravings Drive Habits

Cravings are at the heart of every habit. We crave comfort, energy, distraction, or connection, and habits become our go-to method for fulfilling that craving. If you don’t address the craving or fail to replace it with a new behavior that satisfies the same need, the old habit will sneak right back in.

That’s where belief comes in. Belief is essential. You have to believe that change is possible. You have to believe that the new routine will eventually become just as automatic—and more fulfilling—than the old one. Without belief, your brain won’t buy in.

Exercise: The Keystone Habit

When it comes to habit change, few things are as powerful as exercise. It’s what researchers call a keystone habit—a habit that creates ripple effects across your life. When you begin moving your body regularly, you're more likely to sleep better, eat better, manage stress, and even feel more confident.

Why? Because exercise boosts dopamine and serotonin, builds discipline, and teaches your brain that action leads to reward. It becomes physical proof that you’re capable of change. That momentum spills into other areas of your life, making it easier to shift other habits too.

Find Your Mantra, Find Your Focus

A helpful tool in habit change is developing a mantra or internal dialogue to anchor your actions. Something like:

“If I want a new outcome, I need a new routine.”

Or simply:

“Cue. Routine. Reward.”

One mantra that I used while competing was: 

“Focus. Drive. Execute.”

It allowed me to focus on the task at hand and channel my energy where I needed for competition. 

Repeating your mantra reminds you that you're not powerless—you just need to interrupt the cycle and replace the routine.

If you are not sure where to start with making adjustments to your mindset or lifestyle, grab my 31-Day Challenge here. There is a Daily Mindset Task to help you adjust your habits and build life long changes that will help you.  

Bottom line: If you want something different, you must do something different. Change your routine. Build belief. Harness cravings to fuel better behavior. And remember—when in doubt, move your body. Exercise can be the spark that lights the fire for lasting change. Let me know what resonated with you the most below, and feel free to share a mantra you have.