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Mastering the Art of Habit Formation: Your Path to a Healthier, Happier Life


Mastering the Art of Habit Formation: Your Path to a Healthier, Happier Life


We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Habits form the unseen architecture of our lives, subtly steering our actions and shaping our existence. Understanding and harnessing the power of habits can lead to profound changes, both personally and professionally. In this blog post, we’ll explore what habits are, why they matter, and how you can effectively create and change them, especially with the support of personalized coaching.

Understanding Habits

What is a Habit?

A habit is a routine of behavior that is repeated regularly and becomes automatic. Neurologically, habits are patterns of behavior etched into our neural pathways. They help our brain conserve effort, running these routines in the background so we can focus on more complex tasks.

Why We Need Healthy Habits

Healthy habits are the cornerstone of a fulfilling life. They boost our physical health, enhance mental well-being, and can lead to a sense of achievement and happiness. From a morning run to a nightly meditation, these patterns keep us grounded and moving forward.

The Science of Habit Formation

How Long to Establish a New Habit

According to a study by Phillippa Lally and her team, it takes about 66 days on average to form a new habit. However, this can vary widely depending on the behavior, the person, and the circumstances.

The Process of Creating New Habits

Habit formation can be distilled into a simple loop: Cue, Routine, Reward. Identifying cues that trigger unwanted habits, altering the routine, and then rewarding the new behavior is key. Consistency and repetition reinforce these new patterns until they become second nature.

Overcoming Challenges

Why It’s Hard to Create New Habits

The journey of habit formation is often fraught with challenges like waning motivation, setting unrealistic goals, or failing to track progress. Remember, “The chains of habit are too light to be felt until they are too heavy to be broken.” – Warren Buffett.

Retraining Your Breathing: A Case Study

Retraining your breathing is a prime example of habit formation. This requires resetting neural connections and learning to strengthen the right muscles. Like any skill, it takes time, underscoring the need for realistic expectations and patience.

Changing Habits with Support

Learn about my Transform 12-week 1 on 1 coaching 

My coaching process is designed to support and guide you through habit formation. One-on-one coaching offers personalized strategies and accountability, making it easier to replace old habits with new, healthier ones.

Changing Unhealthy Habits

To change an unhealthy habit, start by identifying triggers. Develop new responses and gradually implement them. For instance, if stress leads you to unhealthy snacking, try a short walk or deep-breathing exercises instead.

Tackling Overthinking

Overthinking can be paralyzing. To change this habit, engage in mindfulness practices and learn to challenge and reframe negative thoughts. Cognitive behavioral strategies can be particularly effective here.

Habit Stacking: The Art of Building New Habits on Old Ones

What is Habit Stacking?

Habit stacking, a term popularized by James Clear in his book “Atomic Habits”, involves adding new habits onto existing ones. It’s based on the concept of “anchoring,” where you use a current habit as the trigger for a new behavior. This method leverages the established neural pathways of your current habits to create new ones.

Why Habit Stacking Works

The power of habit stacking lies in its simplicity and effectiveness. Since the cue for the new habit is already well-established in your routine, it’s easier to remember and stick to the new habit. This approach reduces the mental load of remembering to do something new, making habit formation more seamless and less daunting.

How to Implement Habit Stacking

  • Identify a Solid Anchor Habit : Choose a well-established habit as your anchor. It should be something you do consistently and predictably, like brushing your teeth or having your morning coffee.
  • Choose a Related New Habit : The new habit should logically fit with the anchor habit. For example, if your anchor habit is brewing your morning coffee, a new habit could be taking a moment to plan your day.
  • Start Small : The new habit should be manageable. If it’s too complex or time-consuming, it might disrupt the flow of your existing routine.
  • Link the Habits with a Clear Cue : Formulate a clear and specific statement that links the new habit to the old one. For example, “After I pour my morning coffee, I will spend five minutes planning my day.”
  • Be Consistent : Repeat this sequence daily. The consistency reinforces the connection between the anchor and the new habit.

An Example in Practice

Let’s say your goal is to practice gratitude. Your anchor habit could be sitting down for dinner each night. The habit stack would be, “After I sit down for dinner, I will think of one thing I’m grateful for today.” This simple act harnesses the power of an existing habit to cultivate a new, positive one.


Habit formation is a journey, not a sprint. It’s about resilience, consistency, and the willingness to keep trying, even when progress seems slow. Remember, every small step counts, and with the right support and strategies, you can transform your life, one habit at a time.

Are You Ready for a Transformation?

Burnout, overwhelm, and the complexities of everyday life can take a toll on us. My journey began with a desire to blend the science of stress with practical, everyday tools. Through this, I’ve crafted a path to guide others, just like you, through transformative healing and personal growth.

Why Embark on the Transform Journey with Emma?

From Overwhelm to Empowerment : My approach is deeply rooted in understanding the mechanics of stress and the profound effects it has on our lives. We’ll tackle these challenges head-on, transforming overwhelm into empowerment.

Practical Tools for Everyday Life : Discover practical tools and strategies that seamlessly integrate into your daily routine, fostering a balanced and vibrant life.

Science Meets Compassion: Experience the perfect blend of scientifically – backed knowledge and heartfelt coaching. We’ll navigate the intricacies of stress and trauma with understanding and care.

If you’ve felt weighed down by life’s challenges and are ready for change, I invite you to join me for an exclusive 12-week ‘Transform’ coaching journey. Spots are limited, and they’re filling fast.

Take the First Step : Embark on a transformative journey crafted for your holistic well-being. Click [here] to learn more about the ‘Transform’ coaching program and secure your spot!

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