Updated March 20, 2026
by Asheville Community Program’s Clinical Director, Lissa Carter MA, NCC, LCAS, LCMHC
Learning how to build good habits is one of the most practical ways to support long term mental health and wellness. Decision making takes a tremendous amount of mental energy, and when we are constantly deciding what we should do, that energy becomes depleted. A daily routine reduces that burden. When a routine becomes a habit, we no longer have to think about it.
Understanding how to build good habits allows small actions to become automatic, freeing up mental and emotional energy for healing and growth. Instead of relying on motivation or willpower, habit formation creates stability and consistency. Over time, these small daily behaviors become the foundation for stronger mental health and wellbeing.
One Thing Leads to Another: Habit Formation and Mental Health
I once worked with a client who had tried repeatedly to stop drinking all at once. Each time she attempted to change everything at once, the plan quickly became overwhelming. Instead, we focused on one small action that supported the life she wanted to live.
When we explored her deeper motivation, we discovered that her desire to change her drinking habits was rooted in wanting to be more present with her family. So she committed to spending five minutes each day thinking of a meaningful question to ask a family member in conversation.
This small action became her starting point for building good habits.
Not only was she able to maintain this commitment, but she noticed that the depth and warmth of her connection with her children and spouse increased. Over time, her drinking began to decline naturally.
When she reflected on the change, she realized that feeling more involved with and happier in her relationships reduced the difficult emotions that had previously prompted her to drink. Feeling more connected with the people she loved meant that she experienced fewer of the painful feelings that had previously led her to rely on alcohol.
In many cases, learning how to build good habits begins with strengthening connection, purpose, and daily engagement with life.
The Difference Between Addiction and Habit
It’s important to note that simple habit replacement doesn’t always work for individuals who are struggling with addiction, and many people require additional support, treatment, or structured care. In this particular case, the approach was effective because the client identified that her drinking was closely connected to feeling disconnected in her relationships and had not reached a point of substance use disorder.
ADHD and Habit Formation
It is also worth acknowledging that intentionally building habits can present additional challenges for individuals who live with ADHD or other executive function differences. For many people, habit formation requires more flexibility, external support, or environmental structure in order to become sustainable.
Learning to Loop: The Psychology Behind Habit Change
The psychology behind good habit formation involves behavioral “loops.” When the brain can clearly connect an action with its consequences, behaviors that lead to positive consequences tend to grow stronger, while behaviors that lead to negative consequences weaken over time. Understanding these loops is an important part of good habit formation.
In my client’s case, the pattern previously looked like this:
Have a bad feeling → think about having a drink → try to resist the urge → feel the original bad feeling plus frustration → feel worse → eventually drink.
The behavior she wanted to change was reinforced by the relief alcohol temporarily provided.
When she focused instead on how to build good habits, the loop shifted:
Ask a meaningful question → feel connected → experience warmth and engagement → feel motivated to continue the behavior.
Because asking meaningful questions produced rewarding feelings of connection, that behavior strengthened over time. Each day the habit became easier and more automatic.
As people practice these good habits, the loop begins to work in their favor. Positive experiences reinforce healthy behaviors, allowing those behaviors to grow stronger. Eventually, the habit becomes stable enough that it can continue even during moments of sadness, anger, or disconnection.
Additional Strategies for Building Healthier Habits
1. Use Realistic, Incremental Goals
Avoid all-or-nothing thinking by setting SMART goals: specific, measurable, attainable, relevant, and time-bound.
For example, instead of committing to an hour of exercise every day, start with a 10-minute walk after dinner. Once that routine becomes consistent, it is much easier to gradually increase the time or intensity
2. Leverage Habit Stacking
Habit stacking involves attaching a new behavior to an existing routine so it becomes easier to remember and repeat.
For example, someone might practice gratitude immediately after brushing their teeth each morning or do ten push-ups after making coffee.
3. Design Your Environment for Success
Your environment often shapes behavior more than motivation does. Making a habit easier to start increases the likelihood that it will happen consistently.
For example, laying out workout clothes the night before, keeping a water bottle within reach, or placing a book on your pillow can reduce friction and make the desired behavior the default choice.
4. Track Progress to Reinforce Awareness
Tracking a habit increases awareness and provides a sense of progress, which helps reinforce consistency over time.
This can be as simple as checking off a calendar, using a habit tracking app, or keeping a short daily log. Seeing progress visually can build momentum and make the habit feel more rewarding.
5. Practice Self-Compassion and Persistence
Experts distinguish between a lapse, which is a temporary slip, and a relapse, which is a return to the old pattern.
Approach setbacks with curiosity rather than judgment. Viewing them as information about what works and what needs adjustment helps support continued progress.
Reinforcement Learning and Sustainable Change
Psychiatrist and researcher Jud Brewer has written extensively about the science behind habit formation. His book Unwinding Anxiety explains how awareness and reinforcement shape behavior change.
As he writes:
“Reinforcement learning isn’t based on the behavior itself, it’s based on how rewarding the behavior is. To break a bad habit, you need to become aware of your habit loops and their results.”
Understanding how to build good habits involves recognizing which behaviors lead to feelings of connection, stability, and wellbeing.
Small Changes Equal Big Impact in a Healing Community
When people begin learning how to build good habits, it often starts with very small steps. Committing to a bite sized action each day feels both manageable and achievable. In a healing community like CooperRiis, this approach supports mental health by encouraging steady, sustainable change.
When daily actions align with our values, the mental health benefits are significant. Self efficacy, the belief that we can do the things we set out to do, increases when we practice small, repetitive, attainable behaviors.
Building good habits often comes down to consistency rather than intensity. Showing up each day in a small way reinforces confidence and stability. Over time, these small actions compound, creating meaningful change in emotional wellbeing, relationships, and daily functioning.
In a structured residential environment, this awareness is intentionally supported. Residents practice how to build good habits by identifying patterns, experimenting with small daily actions, and reinforcing behaviors that align with their values and goals.
At CooperRiis, healing is not about willpower alone. It is about creating programs in an environment where residents can practice how to build good habits through daily structure, supportive relationships, and meaningful activities.
Within a healing community, small consistent actions gradually become routine. Over time, these habits support mental health and wellness, allowing individuals to build a more stable and fulfilling daily life.