The 7 Rs of Building Habits That Last

27/1/2026

Written by Dr Natasha Lazareski - PsyFlex. Adapted from the original by Dr Russ Harris

Simple tools for exercise, wellbeing & meaningful change

Motivation fades. Life gets busy. The solution isn’t more willpower - it’s better systems. Meet The 7 Rs: practical tools that help new behaviours stick.

R #1: REMINDERS

Prompt the behaviour - don’t rely on memory

Use cues that nudge you into action:

• Calendar alerts

• Phone reminders

• Sticky notes

• Gym bag by the door

• Visual cues (shoes, mat, water bottle)

Make the habit obvious.

R #2: RECORDS

Notice what you do - without judgment

Track:

• When you did it

• How long have you did it for

• How you felt afterwards

• What helped or got in the way

Awareness builds consistency.

R #3: REWARDS

Reinforce effort, not perfection

Reward:

• Showing up

• Trying

• Tiny steps

Examples:

• Kind self-talk (I'm unsure what that sounds like – try saying things you would tell someone you really care about: “This is difficult”, “You are doing well, “Tiny steps count”)

• Sharing progress with someone supportive

• Small treats or pleasures

Effort deserves recognition.

R #4: ROUTINES

Make it part of your day

Anchor the habit to something you already do:

• Walk after lunch

• Stretch after brushing teeth

• Exercise straight after work

Consistency > intensity.

Same time. Same trigger. Less effort.

R #5: RELATIONSHIPS

Habits grow faster with support

Options:

• Exercise buddy

• Accountability partner

• Weekly check-in

• Supportive encouragement

We do better together.

R #6: REFLECTING

Learn - don’t judge

Ask regularly:

• What’s working?

• What’s not?

• What can I tweak?

Notice setbacks with curiosity, not criticism.

Reflection keeps habits alive.

R #7: RESTRUCTURING

Shape your environment for success

Make the habit easier:

• Lay out clothes the night before

• Remove friction

• Reduce distractions

• Prepare in advance

Design beats discipline.

The 7 Rs at a Glance

Reminders – cue the habit
Records – notice patterns
Rewards – reinforce effort
Routines – build consistency
Relationships – add support
Reflecting – learn and adapt
Restructuring – make it easier

You don’t need to do all of them at once - Mix, match, repeat.

Tiny steps still count. Messy progress still works. Kindness makes habits stick