Why do I always forget to take this? I can’t even stick to something simple.” If you’ve ever caught yourself thinking this, you’re not alone. That little bottle of supplements sitting on the counter is supposed to make life better, but somehow, it’s become a daily reminder of what feels like failure. How can something so simple—just popping a pill—be so hard to remember?
It’s frustrating, isn’t it? You start with the best intentions, maybe even a little excitement about the health boost you’re expecting. But then, life happens. Days blur together, work gets busy, and the next thing you know, your supplement routine is as forgotten as last week’s grocery list. Let’s dig into why this happens and how you can finally make the habit stick—without feeling like you’re failing some imaginary test of discipline.
The Psychology of Forgetting
First, let’s cut yourself some slack. Forgetting to take your supplements doesn’t mean you’re lazy, unmotivated, or incapable. It’s human nature. Our brains are wired to prioritize immediate tasks over things that don’t have an obvious, urgent payoff. When your supplement routine doesn’t deliver instant results—or when skipping it doesn’t cause an immediate problem—it’s easy for your mind to push it to the back burner.
Think about it: you’re juggling a million things every day. Deadlines, errands, family responsibilities, trying to remember if you turned off the stove. In the grand scheme of it all, one little pill can seem pretty insignificant—until it becomes another thing to feel guilty about.
Why Habits Are So Hard to Build
The truth is, forming a habit takes more than just willpower. It’s about creating a system that works with your lifestyle, not against it. If you’ve ever tried to stick with a New Year’s resolution, you’ve probably experienced the same struggle. It’s not that you don’t care or aren’t trying; it’s that the habit hasn’t become part of your identity yet.
Think of habits like planting a garden. You can’t just toss seeds on the ground and expect a lush, thriving oasis overnight. It takes preparation, care, and consistency—and even then, some days you might forget to water it. That’s okay. It doesn’t mean the whole garden is doomed.
A Little Self-Compassion Goes a Long Way
Before we dive into strategies, take a moment to release any guilt or frustration you’re holding onto. That voice in your head saying, “I can’t even stick to something simple”? Let’s reframe it. Forgetting your supplements doesn’t make you a failure; it makes you human. The fact that you care enough to try again means you’re already on the right track.
Instead of beating yourself up, try asking, “What’s getting in my way?” This small shift in mindset can help you approach the problem with curiosity instead of judgment, making it easier to find solutions that actually work.
Practical Tips to Make It Stick
So, how do you turn taking your supplements into a habit that feels effortless? It starts with understanding your unique routine and personality. No one-size-fits-all solution exists, but here are some strategies to experiment with:
1. Anchor It to an Existing Habit
One of the easiest ways to remember something new is to tie it to something you’re already doing. For example, if you always brush your teeth in the morning, place your supplements next to your toothbrush. That way, they become part of your existing routine instead of an extra step to remember.
2. Set a Visual Reminder
Out of sight, out of mind is a real thing. If your supplements are tucked away in a cabinet, you’re less likely to remember them. Keep them in a visible spot—on the kitchen counter, next to your coffee maker, or on your desk. The visual cue can serve as a gentle nudge.
3. Use Technology to Your Advantage
Alarms and reminders can be lifesavers. Set a daily notification on your phone or use a habit-tracking app to keep yourself accountable. Pair it with something you enjoy, like checking off the task on a list or earning points in an app. Small rewards can make the habit more satisfying.
4. Make It Convenient
If taking your supplements feels like a hassle, you’re less likely to follow through. Consider pre-filling a pill organizer for the week so you don’t have to open multiple bottles every day. If you travel often, keep a small stash in your bag or car so you’re never caught without them.
5. Pair It with a Reward
Sometimes, adding a little incentive can make all the difference. For instance, allow yourself to enjoy your morning coffee only after you’ve taken your supplements. Over time, your brain will associate the habit with something positive, making it easier to stick with.
When Life Gets in the Way
Even with the best systems in place, life will throw you curveballs. Maybe you’re rushing out the door and forget, or you’re on vacation and your routine gets disrupted. Instead of spiraling into self-blame, remind yourself that missing a day isn’t the end of the world. Habits are about consistency, not perfection.
Think about it like brushing your teeth. If you miss one night, you don’t throw your toothbrush in the trash and give up altogether. You just pick it back up the next day. The same principle applies here.
The Bigger Picture
Sometimes, forgetting to take your supplements isn’t just about memory or routine. It can tap into deeper feelings of overwhelm or self-doubt. Maybe it’s not just about the pills but about feeling like you’re falling short in other areas of life. If that resonates, know that you’re not alone. We all have moments when we feel like we’re barely keeping it together.
In those moments, try to focus on small wins. Taking your supplements might feel insignificant in the grand scheme of things, but it’s a step toward taking care of yourself. And every step, no matter how small, is progress.
A Real-Life Example
Let me share a quick story. My friend Alex struggled with this exact issue. They bought a fancy bottle of magnesium supplements and were determined to take them daily. But after a few weeks, the bottle started gathering dust. Alex felt defeated, like they couldn’t stick to anything.
Instead of giving up, Alex tried something new. They moved the bottle to their desk, where they spent most of their day. They also set a daily alarm labeled “Magnesium Time!” that made them smile every time it went off. Slowly but surely, the habit stuck. Now, Alex doesn’t even think twice about it.
Moving Forward
You’re here because you want to take care of yourself, and that’s something worth celebrating. Forgetting to take your supplements doesn’t define you; it’s just a small bump in the road. With a little experimentation and a lot of self-compassion, you can create a routine that works for you—one that feels natural, not forced.
So, take a deep breath, give yourself some grace, and try one small change today. Whether it’s moving your supplements to a new spot, setting a reminder, or simply letting go of guilt, each step brings you closer to the habit you’re building. And remember, you’ve got this.