HOW TO MAKE A HABIT AUTOMATIC

How long does it really take to build a habit?

We’ve heard it all: 21 days, 30 days, 66 days, 90 days…

But what if we’ve been asking the wrong question?

Instead of asking how many days it takes, the real question is:

👉 How many repetitions does it take?

In other words…

The more often you do the small action you're trying to turn into a habit, like prepping a high-protein breakfast, the more natural it starts to feel, and the faster your brain starts wiring it in as “normal.”

So if you’re trying to have steady energy with fewer cravings...

This is great news, because it means you don’t have to wait around for some magic day until your new habit finally kicks in.

The more often you repeat it, the faster it becomes automatic.

The TRICK is to make them easier to repeat… and easier to want to repeat.

That’s where this comes in 👇

I call it the REACH approach. It’s a quick checklist I use with clients to help habits lock in faster and last longer.

R – Repetition: Every rep rewires your brain. That’s how brushing your teeth became automatic. (Not because of time, but reps.)

E – Engagement: Turn off “autopilot” and bring a sense of intention to what you’re doing.

A – Appropriate Challenge: If it feels too hard, you’ll resist. If it’s too easy, you’ll get bored and quit. Find your sweet spot and adjust as needed.

C – Cue it up: Link your habit to something you already do like stretching after brushing your teeth or taking a walk right after lunch.

H – Healthy foundation: Consistent sleep, regular movement, and whole foods = a solid foundation. Set yourself up for the best chance of success.

Need some ideas? Try one of these:

👉 Need more movement? Set a cue: Leave your walking shoes by the door and walk for 10 minutes after your first coffee.

👉 Struggling with your food? Plan + prep just your breakfasts this week. Repeat it daily.

👉 Trying to get stronger? Start with 5 push-ups or 1-minute planks every morning before you check your phone.

Start with one thing. Keep it simple. Do it again tomorrow.

Let’s get back to what works.

P.S. If you’re a busy woman over 40 and you’re tired of starting over every time your schedule changes, and you’re ready to finally have a plan that works even when life feels chaotic…

Check out Fit + Fresh for FREE —it’s built to help busy women stay consistent with workouts, meals, and energy—without burning out or second-guessing every choice.