How to Establish Healthy Habits (And Stick to Them)

How to Establish Healthy Habits (And Stick to Them) - Utiva USA

Habits are important. Okay, understatement of the century. Habits can truly transform our mental and physical health. The little decisions we make. The daily behaviours we act on. These habits (both good and bad) add up more than we realize. That’s why it’s crucial to implement healthy habits and break bad ones. 

But how? That’s the million-dollar question. And we’re about to answer it (minus the whole ‘million dollar’ thing). Let’s explore the psychology behind habits, how to form and change habits, and the healthy habits that are most vital for your well-being. 

What is a habit? Why are habits important?

A habit is when a behaviour feels automatic. As in, you perform the task with minimal brain power or conscious awareness. 

Think about reaching for your phone. For so many of us, it’s become habitual. You don’t have to think much (or at all) about it before picking it up and checking your notifications. (If you think you’re exempt from this habit, go check your screen time and circle back—we’ll be waiting.)

Some habits are good for us, while others have a negative impact. And once a habit is adopted, changing it can be challenging—but not impossible. 

How do habits form? 

Habits are almost entirely psychological. In fact, MIT researchers discovered a three-step neurological pattern that forms every single habit. 

  1. Cue: This is the first trigger that prompts the behaviour. The cue tells your brain to perform the habit automatically. 
  1. Routine: The routine is the habit itself. What is the action your brain is telling you to take? 
  1. Reward: Most habits are formed because there’s some sort of reward when the behaviour is performed. Instant rewards are easier to commit to while habits with delayed rewards are more difficult for your brain to adopt. The more your brain craves the reward, the easier it will be for you to perform that specific habit subconsciously. 

Let’s use the phone example again to see how this works:

Cue: Your phone lights up, makes a noise, or vibrates. This is the cue to tell your brain you have a notification to check. And you better check it—it could be your crush.  

Routine: The act of picking up the phone and tapping on the notification. Is it your crush?

Reward: Yes! Your crush texted you. Your brain gets a shot of dopamine and the instant reward has been satisfied. Now every time your phone lights up, your brain will remember the associated reward and trigger you to check the notification. 

How long does it take for a habit to form? 

TBH, it depends. Different studies show different time frames. Some experts say 30 days is all you need to establish a habit. Some say 3 months. Other studies suggest it could take up to nine months.

Although the jury’s out on the exact time frame, consistency is key. The more committed you are to the behaviour, the quicker the habit will develop. 

How can you form new habits? 

There are so many ways to introduce new habits into your life. The trick is finding ways to stick to them and make them truly habitual

Understanding the cue-routine-reward formula is the first step. Integrate healthy triggers and rewards and the routine itself slowly becomes subconscious. 

Here are a few more habit-forming methods to help you along the way: 

  • Make deliberate changes to your environment. Trying to eat healthier? Make sure there are only healthy snacks in your kitchen for those moments when you’re craving an entire pint of mint chocolate chip ice cream. Or ask a friend to cook healthy meals with you instead of going out. These small adjustments to your surroundings, actions, and relationships can remove distracting influences and make it easier to form new habits. 
  • Start small. Don’t overwhelm yourself with lofty goals or a stack of new habits. Start with an attainable behaviour, do it every day, and grow from there. 
  • Repeat, repeat, repeat. Repeating the habit consistently makes it easier for your brain to access the trigger and take subconscious action. 
  • Don’t skip the rewards. This third part of habit forming is often the most important. Unexpected rewards release dopamine in the brain, which helps you remember the rewarding experience and repeat the behaviour in the future. 
  • Set daily reminders. Phone alarms, sticky notes on your mirror, texts from friends—whatever it is that will remind you to take action on a new habit, do it.
  • Group habits together. Leverage an existing habit to form a new one. For example, imagine you want to write in your journal every day. You drink coffee every morning, so you make it a rule that you must journal while you enjoy your coffee. Since coffee is already a learned habit, you can piggyback off it to insert the new habit into your daily life. 
  • Enlist an accountability buddy. Most of us feel more obligated to perform a habit if someone else is expecting it. Ask someone (or a group of people) you trust to do the habit with you and count on each other to keep it up. 
  • Write it down. Don’t underestimate how powerful putting pen to paper can be. Writing your habit down transforms it from an internal desire to a more tangible goal. 
  • Swap one habit for another. Let’s say coffee has become a negative habit for you and you now want to drink decaf only. Use the current coffee habit to your advantage—the same time of day, the same mug, the same flavour—and swap to decaf. Your brain already knows the cue and routine. It’s just the reward that your brain might need some time adjusting to.

How can you change or break a habit? 

Once again, the trick here is to think critically about the cue-routine-reward formula. For example: 

  • What is the cue that triggers my current habit? Is there a way I can adapt or avoid that trigger?
  • What exactly is the habit? How present am I when I’m performing it?
  • What is the reward I experience from performing that habit? Is the reward really serving me or making me happy long-term?

By better understanding each part of the habit, you can gain more control over it. 

Another way to change a habit is to swap it for another (as we mentioned in the previous section). Adopting a healthier version of the habit is easier for your brain than trying to quit the habit altogether. 

What healthy habits can improve your overall well-being?

Your well-being is like a collage—different habits overlapping to make one cohesive, functional system. If some habits are lacking, others will try and pick up the slack. The goal is to implement habits that cover all bases so your health can remain balanced. 

Overall, here are the most crucial habits to adopt to keep your body and mind as healthy as possible: 

  • Exercise every day (in whatever way feels best for your body)
  • Don’t skip breakfast (it absorbs the most nutrients out of any meal)
  • Get 7-9 hours of quality sleep every night 
  • Manage your stress levels (through meditation, yoga, exercise, therapy—whatever works for you)
  • Eat a healthy, well-balanced diet 
  • Take care of your essential bodily functions, like your urinary tract, digestive system, and cardiovascular health 

What habits should you implement for a healthy urinary tract?

The more you take care of your well-being, the more your urinary tract will benefit. But if you’re one of the many people who suffer from UTIs, overactive bladder, or other urinary conditions, there are healthy habits that specifically target your urinary tract. For example:

  • Drink lots of water to keep bacteria flowing out of your urinary tract. 
  • Limit caffeine and alcohol intake. They can stimulate bacteria growth. 
  • Pee before and after sex to clear any new bacteria. 
  • Always wipe from front to back after using the bathroom. This keeps E.coli away from your urethra. 
  • Take probiotics for UTI prevention. A daily probiotic that contains Lactobacillus is best to ensure healthy levels of good bacteria.   
  • Do pelvic floor exercises to strengthen the muscles that control your bladder. 
  • Take daily supplements to support your urinary tract, like cranberry pills. 

What are the best cranberry pills for UTI?

Meet Utiva Cranberry PACs—the essential UTI supplement, especially for those who suffer from recurrent UTIs. 

PACs, also known as proanthocyanidins, are powerful, all-natural nutrients found in cranberries. In small doses, they don’t do much. But when carefully concentrated and formulated, PACs is proven to stop harmful bacteria from sticking to your urinary tract. 

Utiva Cranberry PACs provides 36mg of soluble PACs per dose. That’s equivalent to 9 regular cranberry pills—in one easy-to-swallow capsule. And because of its superior 15% concentration, Utiva Cranberry PACs is proven to fight a range of bacteria, including E.coli, Klebsiella pneumoniae, and Enterococcus faecalis. 

Utiva Cranberry PACs has also been recognized by the Society of Obstetricians and Gynaecologists of Canada (SOGC). That means it has been carefully reviewed by a panel of medical professionals to confirm it’s a safe and effective supplement—all based on scientific evidence.



And the best part about this habit? It’s really easy to implement. Just take one capsule each day and your urinary tract will stay healthy, happy, and UTI-free. Click here to learn more about why doctors recommend Utiva Cranberry PACs.


  • Ciara

    Urgent effective love Spell caster to help you bring back ex lover & save you marriage fast is certainly the best spell caster online and his result is 100% guarantee!. My Name is Ciara form Tx,USA. After 12years of marriage, me and my husband has been in to one quarrel or the other until he finally left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Prof Ibrahim can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before, All thanks to Prof Ibrahim. he is so powerful and i decided to share my story on the internet that Prof Ibrahim real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Call/WhatsApp:+27785149508 ,Email him at:,his website ,

  • Kelly

    Hello my name is Kelly from Mississippi USA i want to tell the world about the great and mighty spell caster called Prof Ibrahim my husband was cheating on me and no longer committed to me and our kids when i asked him what the problem was he told me he has fell out of love for me and wanted a divorce i was so heart broken i cried all day and night but he left home i was looking for something online when i saw an article how the great and powerful spiritual Prof Ibrahim have helped so many in similar situation like mine his email address was there so i sent him an email telling him about my problem he told me my husband will return back to me within 24hrs i did everything he asked me to do the next day to my greatest surprise my husband came back home and was crying and begging for me to forgive and accept him back he can also help you contact

    +27785149508 /
    for quick results.

  • Carly

    My name is CARLY ARDEN from Usa Oregon .I want to give thanks to Abdul Basser for bringing back my ex husband. No one could have ever made me believe that the letter I’m about to write would actually one day be written. I was the world’s biggest skeptic. I never believed in magic love spells or anything like this, but I was told by a reliable source (a very close co-worker) that Trust is a very dedicated, gifted, and talented person, It was one of the best things I have ever done. My love life was in shambles; I had been through two divorces and was on the brink of a third. I just couldn’t face another divorce, and I wanted to try harder to make our relationship work out, but my husband didn’t seem to care. and he broke up with me again.I was confused and did not know what to do again, rather than to get in contact with Abdul Basser. He did a spiritual love spell that made my husband come back to me. We are now very much happy with ourselves. Abdul Basser makes him realize how much we love and need each other. This man is for REAL and for good. He can also help you to fix your broken relationship. I had my husband back! It was like a miracle! He suddenly wanted to go to marriage counseling, and we’re doing very, very well, in our love life. contact text or add him up on WhatsApp +27717403094

  • Ann


    This is my testimony about the good work of Astrologer Hakeem Ahamed who helped me … I’m Ann Dorcas from North Carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 1 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please I want to tell everyone who is looking for any solution to their problem, I advise you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tells is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address, or directly on whats-app +27788392740

  • Karren

    Hello my name is Karren from USA,Chicago i want to share an amazing experience i had with the Powerful trusted working spiritual healer, my husband Derrick filed for a divorce i was really devastated i cried day and night everyday i told a friend of mine about the situation and she told me about the powerful spiritual spell caster Abdul Basser i was feeling a little bit skeptical about it but i just decided to give him a try i did everything he asked me to do and he promised me 24hrs result and the next morning to my greatest surprise it was Derrick on his kneels begging me to forgive and accept him back i’m so happy all thanks to Abdul Basser he can also help you Email:


    Call/WhatsApp: +27717403094

Leave a comment