How do I build a habit and make it stick?

Start small and attach the new habit to something you already do consistently. For example, if you want to meditate, do it right after your morning coffee. This "habit stacking" removes the friction of deciding when to start. Keep the initial version of the habit almost embarrassingly easy, like just two minutes, so resistance stays low. Consistency matters more than intensity. Missing one day is fine, but never miss twice. Track your streak visually with a calendar or app because the desire to keep the chain unbroken becomes its own motivation. After a few weeks the behavior becomes more automatic, but the real lock-in comes around 60 to 90 days when it starts feeling uncomfortable not to do it.