[c3RlcGhlbnI_]

Quickly trying to bootstrap my knowledge of the field I have a few things for you.

First of all as such the examples you have given aren't quite habits. A habit is generally defined in the research as a sort of automatic response to contextual cues. So running just "every day" can never be habitual, however running as a specific part of your morning routine can become habitual.

Secondly the cue is the essential part in making the habitual behaviour override your conscious intentions. It is however both necessary and sufficient, so you don't necessarily need to worry too much about rewards or accountability to make things stick. Just developing the association between cue and behaviour is enough.

And that is basically all we know for certain so far. At least as far as I can learn skimming the first related literature review that popped up (http://www.tandfonline.com/doi/full/10.1080/17437199.2013.87...) and some of the associated papers.

If you are not the kind of person who can through willpower alone get yourself to set up the cue and do the action it may benefit you to get help from someone who is better at that kind of thing until the habit is automatic.