We believe progress happens in the small steps you take every day. That’s why we created the Weekly Habits tool—a simple, actionable way to help you stay consistent, celebrate small wins, and work toward your bigger health goals without feeling overwhelmed.
Forget perfection. This is about building habits that fit your life.
What Are Weekly Habits?
Weekly Habits are bite-sized goals designed to help you focus on what’s achievable in the short term.
From drinking more water to eating more vegetables, these incremental actions are the building blocks of long-term success.
They’re here to reduce the frustration and fatigue of trying to change everything at once—because change happens one habit at a time.
Why Small Habits Matter
Big goals can feel daunting, but breaking them down into smaller steps makes them doable.
Research shows that small, consistent actions—like drinking a little more water each day—build momentum and create a positive feedback loop (1). Weekly Habits taps into this by giving you a clear, manageable focus for the week ahead.
Plus, celebrating those small wins gives your brain a dose of dopamine, making it more likely you’ll stay motivated (2).
It’s science, but it’s also just good for your confidence, and therefore, good for lasting momentum.
Habits You Can Track
Each week, choose a focus area that resonates with your goals. Options include:
- Drink More Water: Stay hydrated by drinking at least five glasses daily for seven days.
- Eat More Vegetables: Add a vegetable to your meals for five days.
- Eat More Fruit: Eat 2 fruits per day for at least 5 days.
- Log More Meals: Log two meals a day for at least four days.
- Eat More Fiber: Have a meal with at least 5g of fiber for five days.
- Boost Protein Intake: Hit your protein goal at least three days this week.
How to Get Started
Setting up your first habit is simple. Note: If you’re not a MyFitnessPal member yet, you’ll need to download the app. Then:
- Open the app and find the Weekly Habits on your dashboard.
- Select a habit to track, and if you’d like, set a reminder to check in daily.
- Return to the app each day to confirm whether or not you achieved your daily goal—and get ready for a little haptic surprise-and-delight.
Trust us, you’ll feel good checking your goal for the day off!
Tips for Weekly Habit Success
It’s not just about picking a habit—it’s about approaching that habit the right way. Here are some tips:
- Anchor habits to your routine. Pair new actions with existing habits, like drinking water before your morning coffee, or eating the vegetables on your plate first.
- Be flexible. Life happens, and that’s okay. Weekly Habits is designed to help you adapt and keep moving forward. You only need to hit your chosen habit a recommended number of times each week to count it as a win.
- Focus on progress—not perfection. By doing this, you can build habits that last.
Ready to Get Started?
Forget extreme restrictions or quick fixes. Real change happens when you focus on sustainable, manageable actions.
Weekly Habits encourages you to embrace nutrition for real life: balanced and based on your needs. This isn’t about being perfect every day—it’s about making choices that align with your goals over time (1).
And there’s no day better to get started than today.
