Having trouble sticking to your habits? You’re not alone. New habits can be tough—you’ll always experience resistance or simply forget about them. But there’s a simple trick that can dramatically increase your chances of success.

The problem with relying on memory

Your brain is great at thinking and solving problems, but it’s terrible at remembering things. This isn’t a personal failing—it’s how human brains work. We’re designed to focus on what’s immediately in front of us, not to keep track of dozens of daily tasks and intentions.

Think about it: how many times have you told yourself you’ll start a new habit tomorrow, only to completely forget about it when tomorrow actually arrives? Or how often do you remember to do something important only after the moment has passed?

This is why most habit-building advice fails. We’re told to “just remember” or “be more disciplined,” but that’s like telling someone to be taller. It’s not something you can will yourself to do.

The solution: physical reminders

One thing you can do is make sure you have reminders that will help you increase the probability of doing the thing every day. It can be as simple as an alarm on your phone or a post-it note on your bathroom mirror.

The key is to make the reminder physical and unavoidable. Don’t rely on your memory—put the thing you want to do right in your path.

For example, if you always forget to floss, keep the floss right next to your toothbrush. That way, whenever you go to brush your teeth, you’ll have a physical reminder of what you want to do. You can’t miss it, and you can’t pretend you forgot.

More examples that actually work

Want to drink more water? Put a water bottle on your desk where you can’t ignore it. Better yet, put several bottles in different locations where you spend time.

Trying to read more? Leave a book on your pillow so you see it before bed. Or put one in your car for when you’re waiting in line.

Want to exercise in the morning? Lay out your workout clothes the night before. Put them right next to your bed so they’re the first thing you see.

Trying to meditate? Put your meditation cushion or mat in the middle of your living room floor. You’ll have to move it to walk around, which serves as a constant reminder.

Why this works

Physical reminders work because they trigger your brain at the right moment. They don’t rely on you remembering something abstract—they put the thing you want to do right in front of you when you’re most likely to do it.

They also reduce decision fatigue. When you see the reminder, you don’t have to decide whether to do the thing—you just have to decide whether to ignore it. And most people find it harder to ignore something that’s physically in their way than to forget about something they’re supposed to remember.

They create a visual cue that becomes automatic over time. Eventually, seeing the reminder becomes so routine that you don’t even think about it—you just do the thing.

The preparation principle

“Luck is what happens when preparation meets opportunity.” — Seneca

This quote perfectly captures why physical reminders work. You’re preparing for the moment when you might forget or resist doing your habit. You’re setting up the conditions for success before you need them.

Preparation isn’t just about having the right tools—it’s about having the right reminders. You’re making it easier for your future self to make the right choice.

Start small, but be consistent

Don’t try to set up reminders for everything at once. Pick one habit you’re struggling with and create a physical reminder for it. See how it works for a week or two before adding another.

The goal isn’t perfection—it’s increasing your probability of success. Even if the reminder only helps you remember 70% of the time instead of 30%, that’s a huge improvement.

Remember: we would benefit from helping our brains out whenever we can. Your brain is already working hard enough—give it a break by creating external reminders for the things you want to remember.

The bottom line

Stop trying to remember everything. Instead, put the things you want to do right in your path. Make them physical, unavoidable, and impossible to ignore.

Your brain will thank you, and your habits will stick. Sometimes the simplest solutions are the most effective.