Meditation sounds great in theory. Who wouldn’t want to feel calmer, more focused, and less stressed? But in practice, it’s a different story. You sit down, close your eyes… and suddenly remember that email you forgot to send, your foot falls asleep, and three minutes feels like an eternity. Before you know it, your "daily practice" becomes a once-in-a-while thing—if that.

If this sounds familiar, you're not alone. Sticking to meditation can be surprisingly hard, even when you know it’s good for you. The good news? You don’t need an iron will or hours of free time to make meditation a habit. With a few simple tweaks, you can make it feel natural—something you actually look forward to instead of another task on your to-do list.

1. Start Small (Really Small)

One of the biggest mistakes people make when starting a meditation practice is setting overly ambitious goals. While meditating for 20-30 minutes a day sounds great in theory, it can feel overwhelming if you're new to the practice. Instead, start small—just one to five minutes a day is enough to build momentum.

Once meditating becomes a natural part of your routine, you can gradually increase the duration. The key is consistency over intensity.

2. Habit Stacking: Attach Meditation to an Existing Habit

Habits are easier to form when they’re anchored to something you already do. Rather than trying to carve out a completely new time slot for meditation, pair it with an existing routine. This is called habit stacking.

Meditate right after brushing your teeth in the morning.
Take a few deep breaths before drinking your first cup of tea or coffee.
Sit in stillness for a few minutes before bed.
Pause for a minute before starting the ignition to your car or before leaving your car.

By linking meditation to a habit you already have, it becomes a natural extension of your day.

3. Create a Dedicated Space

Your environment plays a huge role in shaping your habits. Having a go-to meditation space—even if it's just a small corner of a room—signals to your mind that it’s time to slow down and tune in. The more inviting your meditation space, the more likely you are to return to it daily.

4. Use Reminders and Triggers

In the busyness of daily life, it’s easy to forget your intention to meditate. That’s where reminders come in. Try setting a daily alarm or notification on your phone, or place a sticky note somewhere you’ll see it (like your bathroom mirror or laptop screen).

5. Be Flexible and Forgiving

Rigid expectations can kill momentum. If you aim to meditate at the same time every day but occasionally miss it, don’t let guilt stop you from continuing. It’s okay to adjust your practice.

If you miss your morning session, try a short evening meditation instead.
If sitting still feels difficult, do a walking meditation or focus on your breath while lying down.
If you only have 30 seconds, take three slow, deep breaths.

What matters is that you keep showing up, even in small ways.

6. Track Your Progress

Tracking your meditation streak can be a powerful motivator. You don’t need to aim for perfection, but marking off each day you meditate—whether in a journal, an app, or on a calendar—helps reinforce the habit.

Even simple note like the following can create a sense of accomplishment and keep you committed:

✔️ “Meditated for 5 minutes”
✔️ “Focused on deep breathing before bed”

7. Make It Enjoyable

If meditation feels like another task on your to-do list, it’s easy to abandon it. Instead, find a style that resonates with you.

Love music? Try sound meditation with soothing instrumental tracks.
Need structure? Use a guided meditation app like Insight Timer, Calm, or Headspace.
Prefer movement? Try yoga or a mindful walking meditation.

Meditation isn’t one-size-fits-all. Experiment until you find a method that feels fulfilling.

The Takeaway

Building a meditation habit that sticks doesn’t require willpower—it requires small, intentional steps. By starting small, anchoring it to daily routines, creating a dedicated space, and staying flexible, you’ll develop a practice that feels natural and sustainable.

The key isn’t perfection—it’s consistency. Even a few minutes of meditation each day can lead to profound changes over time.

So, take a deep breath, find a comfortable spot, and begin your journey. Your mind and body will thank you.

Want a step-by-step guide to building a meditation practice that actually sticks? Get Journey Through Meditation, a practical ebook filled with simple techniques, guided exercises, and insights to help you stay consistent—grab your copy here and start your journey today!