There are a lot of roadblocks to establishing a new habit or kicking an old one, from defeatist attitudes to external influences. Here are four tips that will help you create lasting change in your routines.

1. Give yourself time. Some habits are easier to establish than others, such as replacing soda with water rather than going to the gym every day. A study released in 2009 found that it can take anywhere from 18 to 254 days to form a new habit, with 66 being the average. So don’t despair if it’s taking some time to develop a new habit—it’s completely normal. Perfection is not the goal here. If you fall out of your new-habit routine, don’t give up—just start again.
2. Change your language. How you talk about yourself can change your self-perception—and can be a tool for change. “Try on” the identity you want to be. For instance, if you want to write a book, say “I am a writer,” instead of “I’m working on my writing.”
3. Set small goals. Big goals can be overwhelming. The solution to making them less so is to break them down into small, manageable goals. For example, if your goal is to run a marathon, but you’re not a seasoned runner, start by running around the block every day for a week, and build your goals from there, gradually increasing distance.
4. Create a supportive environment. Create surroundings and find people that will support your new habit. For instance, if you want to quit smoking, find a buddy at work who will take a short walk with you whenever you’re tempted to take a smoke break.  If you’re trying to lose weight, donate boxes of cookies and bags of chips in your pantry to the local food bank.
    

For more advice, read “5 Science-Backed Tips to Start Better Habits (+ Break Bad Habits).”