For many of us, the start of the week feels like a new beginning. It can also seem like the best time to start a new habit, whether you’re trying to journal daily or drink more water. The catch? A Sunday or Monday kick-off can also feel overwhelming, making it difficult for the habit to stick. In contrast, starting in the middle of the week—on a Wednesday, specifically—might be less psychologically daunting.
It might sound strange, but there’s some merit (and science!) to the approach. To learn more, we chatted with mental health professionals to explore the perks of starting new habits on Wednesdays.
The Science Behind Starting New Habits on Wednesdays
According to therapists, here’s why initiating habits on Wednesdays is the way to go.
Less Pressure and Perfectionism
As the traditional start of the week, Sundays and Mondays come with a lot of pressure. They’re also typically saddled with huge to-do lists, so adding a new habit can feel heavier and more unrealistic, says Lisa Chen, LMFT. In contrast, “starting in the middle of the week inherently removes that pressure,” adds therapist Will Dempsey, LCSW. “The emotional bar is lower, and the change feels more realistic to implement.”
There’s Already Momentum on Wednesdays
When you adopt a new habit on Wednesdays, you’re not starting from zero, Chen says. Instead, you’re already operating with the week’s natural rhythm. “That momentum lowers the energy needed to begin something new because you’re already in a state of motion,” she says. “It’s a small adjustment, rather than an overhaul.”
It Feels More Like an Experiment
Adding a change to the middle of the week can feel more like a test run rather than a full commitment, Dempsey notes. This allows you to be more flexible and forgiving of “failure,” which supports habit formation.
It Gives You Small Wins—and Confidence
“A midweek start creates a shorter runway,” Chen says. “It’s only a few days of consistency before the week is over.” Similarly, Dempsey notes it allows you to try the habit for two or three weekdays, experience small successes, and build confidence. These quick wins can help us stay motivated and consistent, thereby increasing the chances of turning a behavior into a long-term habit, Chen says.
Tips for Starting New Habits
Here’s what you can do to set yourself up for success, regardless of the day you choose to start new habits.
Be Specific: First, identify the change you’d like to make and get clear on what counts as success, Dempsey says. For example, instead of planning to “exercise more,” try “walking for 30 minutes three times a week,” he suggests. This way, you’ll be able to follow actionable steps while tracking progress.
Stack Habits: “Link the new behavior to something you already do automatically,” Dempsey suggests. “For example, you might engage in a yoga routine while watching the morning news or state daily affirmations while brushing your teeth.” This approach, known as habit stacking, reduces friction because the new habit is associated with an established cue, Dempsey says.
Prepare: Determine what you need to initiate the habit, then prepare those items the night before. This will make it easier for you to transition into the activity. For instance, if you’d like to eat healthier breakfasts, try pre-cutting fruit or preparing overnight oats in advance.
Track and Celebrate Progress: “Use a calendar or checklist to mark off your new habit,” Dempsey suggests. This visual evidence of consistency will strengthen motivation and reinforce the mental association between Wednesday and your new behavior, he says.
Remember, adopting new habits is a practice. “Habits don’t require perfection, but consistency and repetition,” Chen says. “Most people need 60 days of imperfect consistency before a change becomes a habit.” Dempsey echoes this notion, sharing that you don’t need to be perfect—you just need to keep trying. “Ultimately, change is made from incremental, manageable steps,” he says. “By giving yourself grace and celebrating small victories, even the most challenging habits become a part of your daily routine.”