If you haven’t heard, CrossFit Achieve & Achieve Nutrition are hosting a habit challenge in September to help everyone “fall”back into fitness and develop consistent habits to feel your best.

As we come out of summer, the familiarity of routine can either feel refreshing or like a reminder of how far you have let things stray in the last few months. Both are valid, and can still lead to the same result of becoming focused on the things that progress you towards your goals.

So, let’s dive into the science behind forming habits and how you are going to not only stick to them come September, but carry them with you the rest of the year!

The Science of Forming Habits — And How to Stick to Them

Here’s the habits we will focus on:

Eat 25g of protein three times per day
Drink 80–100oz of water
Get 6+ hours of sleep
Get 30 minutes of movement
Bonus: Avoid alcohol

These core habits are what will help you build consistency in your daily life with movement, sleep and nutrition.

Why Habits Matter

Habits are behaviors that become automatic through repetition. Once they’re wired into your brain, they require far less mental energy to complete, which is why they’re so powerful for long-term health.

James Clear, in Atomic Habits, explains that habits are the compound interest of self-improvement: “They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.”

By focusing on small, consistent actions (like hitting protein goals, getting enough sleep, and drinking water), we create systems that keep us moving toward our goals without relying on bursts of willpower.

The Four Laws of Behavior Change

James Clear outlines a simple framework for creating (or breaking) habits:

Make it obvious – Create cues that trigger the behavior.
Make it attractive – Link the habit to something you enjoy.
Make it easy – Reduce friction so it’s hard to fail.
Make it satisfying – Give yourself an immediate reward.

Let’s break this down for our specific challenge.

Applying this Habit Science to Our Challenge

1. Eat 25g of protein three times per day

Make it obvious: Prep or plan protein sources in advance so they’re visible when you open the fridge.
Make it attractive: Pair your protein with foods and seasonings you love — it doesn’t have to be plain chicken breast.
Make it easy: Stock quick options (Greek yogurt, protein shakes, hard-boiled eggs, deli turkey) so you can hit your numbers even on busy days.
Make it satisfying: Track your protein intake in your app or journal and celebrate hitting your target. Don’t we all love checking a box?!

2. Drink 80–100oz of water

Make it obvious: Keep a large water bottle at your desk, in your car, or wherever you spend the most time.
Make it attractive: Add flavor with fruit infusions, electrolytes, or zero-calorie flavor packets.
Make it easy: Use a 32oz bottle. You’ll only have to refill 2–3 times, which is mentally easier than tracking small cups.
Make it satisfying: Notice how much better your energy and workouts feel when you’re hydrated!

3. Get 6+ hours of sleep

Make it obvious: Set an alarm for bedtime, not just wake-up time, to signal when it’s time to wind down.
Make it attractive: Create a cozy nighttime ritual (dim lighting, stretching, reading).
Make it easy: Keep your bedroom cool, dark, and quiet. Charge your phone outside the bedroom to limit scrolling.
Make it satisfying: Track your sleep and celebrate improvements in mood, energy, and workout performance.

4. 30 minutes of movement

Make it obvious: Schedule workouts in your calendar just like appointments.
Make it attractive: Choose movement you genuinely enjoy. Hint: it doesn’t have to be the gym every day.
Make it easy: Keep your workout clothes ready and in plain sight. Even better, put them on first thing in the morning if possible.
Make it satisfying: Use a fitness tracker or check off a visual habit tracker.

5. Bonus: Avoid alcohol

Make it obvious: Remove alcohol from your home or put it out of sight.
Make it attractive: Find non-alcoholic beverages you enjoy — sparkling water, mocktails, flavored teas.
Make it easy: Decide in advance how you’ll handle social situations. You can always order soda water with lime or a diet soda.
Make it satisfying: Notice better sleep, improved recovery, and more energy! These can all be noticeable within a few days.

Limiting Friction Between Habits

One key to success is habit stacking — linking one habit to another so they happen in sequence with less effort. You can also reduce friction by grouping habits that naturally fit together.

Examples for our challenge:

Protein + water: Every time you eat a protein-rich meal, drink 12–16oz of water.
Movement + hydration: Bring a water bottle to your workout and aim to drink at least half of it during the session.
Sleep + alcohol-free nights: Avoid alcohol, and you’ll naturally improve your sleep quality.
Evening wind-down + next-day prep: While winding down for bed, prep your protein sources and fill your water bottle for the next day.

Bottom Line

The habits in our challenge are simple, but not always easy. That’s why we’re leaning on proven habit science to make them stick. By making your habits obvious, attractive, easy, and satisfying, and by stacking them together, you can make healthy behaviors automatic.

In a few weeks, you won’t just be completing this challenge, you’ll be building a healthier lifestyle that lasts far beyond it. So are you ready to sign up?! Chat with a coach about how this can help you or even ask us about another habit that you want to work on!