Key Takeaways
- Start small and stay consistent—new habits take time to form, but simple, steady actions help make them last.
- Use cues, triggers, and habit stacking to seamlessly integrate new habits into your daily life.
- A supportive environment and positive reinforcement can strengthen your commitment to habit formation and long-term change.
Did you know it takes an average of 66 days for a new behaviour to become a habit? But don’t worry—forming habits doesn’t need to be a daunting, rigid process. With scientifically backed strategies, creating sustainable habits can become easier and more enjoyable.
Here, we’ll explore how simple techniques can help you turn new behaviours into lifelong routines, supporting your wellbeing and longevity journey.
The Science Behind Habit Formation
When building habits, the consistency and context of performing the behaviour are critical. One study found that it takes an average of 66 days for an action to become automatic, though this varies depending on the habit’s complexity (R). Knowing this, the key to making a habit stick is to start with a realistic, manageable version of it. Aim to complete your new habit daily and in the same setting; over time, it will feel less like a chore and more like second nature.
The Role of Willpower and Environment
Willpower plays a role in habit formation, but it’s not the whole story. Environmental cues and automatic responses often dictate our behaviours. By setting up your environment and structuring the context around your habits, you’re not only reducing reliance on willpower but also increasing the likelihood of sticking with it.
“Success is the sum of small efforts, repeated day in and day out.”
– Robert Collier
The Power of Small Steps
Starting with a small, achievable version of the habit helps build momentum. For instance, if your goal is daily exercise, start with a 5-minute walk instead of a full workout. When you repeat the action consistently, it begins to feel natural, and you can gradually increase its intensity or duration as you progress. Research shows that small, consistent actions foster habit formation more effectively than big, irregular efforts (R).
The Benefits of Routine and Consistency
By keeping your new habit simple and performing it in the same context each day, you create a routine. Doing so reinforces neural pathways, making the habit increasingly automatic. Whether it’s meditation after brushing your teeth or stretching before bed, regularity is your best friend.
Use Cues and Triggers
Building a Habit Loop
A concept popularised by Charles Duhigg in The Power of Habit, the habit loop involves a cue, routine, and reward. External cues act as triggers, prompting automatic behaviour and reinforcing the loop. For instance, pairing a quick meditation session with brushing your teeth can create a lasting habit because the cue (brushing teeth) naturally leads into the routine (meditation), creating a smooth transition.
Practical Applications of Cues
Choose cues that are part of your daily routine and easily linkable to the habit you want to form. After preparing your morning coffee, spend five minutes journaling, or read a page of a book after turning off your laptop at night. Simple, contextual cues can turn fleeting intentions into concrete routines.
Implement Habit Stacking
Leveraging Existing Routines
Habit stacking is a powerful way to form new habits by linking them with established ones. According to respected psychologists Wendy Wood and Dennis Rünger, attaching a new habit to a pre-existing one takes advantage of the neural pathways already in place (R). By creating a sequence, you make it easier to remember and perform the new habit.
Real-Life Examples of Habit Stacking
Think of activities you already do daily, like making coffee, showering, or eating lunch. Attach your new habit to one of these tasks: try stretching right after lunch or jotting down three gratitudes after your morning coffee. Habit stacking leverages your existing routine, making it simpler to incorporate the new habit into your day.
Design Your Environment for Success
Setting Yourself Up for Habit Success
Altering your environment to support your goals can significantly boost your chances of habit success. Research shows that a well-structured environment reduces friction, increasing the likelihood of performing desired behaviours (R). If you want to read more, place books in areas you frequent, like your bedside table or lounge. For digital goals, set reminders or turn off notifications that could distract you.
Creating a Distraction-Free Zone
Make positive behaviours easier to perform by removing distractions and keeping tools within reach. If you’re aiming to cut back on phone usage, leave it in another room, or set it to do-not-disturb mode. Designing your surroundings to reduce distractions can make forming habits less of a mental strain.
Set Clear Intentions and Plans
Why Intentions Matter
Formulating specific plans about when, where, and how you’ll perform a new habit is another proven strategy for habit formation. Peter Gollwitzer, a professor of psychology in the Psychology Department at New York University, found that people with clear implementation intentions were more likely to follow through (R). For example, rather than saying, “I’ll exercise more,” try setting an actionable goal: “I’ll walk for 20 minutes in the park every Monday, Wednesday, and Friday at 6 a.m.”
Tips for Setting Realistic Implementation Intentions
Be realistic with your intentions. Choose an action, time, and place that seamlessly fit into your life. The clearer and more concrete your plan, the more likely you are to commit to it.
Use Positive Reinforcement
Reward Yourself Along the Way
Positive reinforcement strengthens behaviour and increases the likelihood of forming habits. According to the famous American Psychologist Burrhus Frederic Skinner, immediate rewards provide satisfaction that encourages repeated action (R). Try celebrating small victories with simple rewards, such as a hot cup of tea after a workout or listening to a favourite song after completing a task.
Building Intrinsic Motivation
Over time, intrinsic rewards—such as feeling happier or having more energy—become strong motivators. Focus on how the habit benefits your wellbeing to foster natural satisfaction in performing it.
Be Patient and Compassionate with Yourself
A Gentle Approach to Habit Formation
Forming new habits takes time, and setbacks are natural. Research highlights the benefits of self-compassion in supporting resilience and perseverance (R). Recognise that lapses don’t erase your progress; instead, they offer an opportunity to refocus on your goal with kindness.
Tips for Staying Motivated Through Setbacks
When you encounter setbacks, remind yourself that progress isn’t linear. Reflect on why you started and acknowledge each small step forward. Building habits is an investment in yourself, and with consistent effort, you can create routines that promote a healthier, longer life. Remember, start small, keep consistent, and build on your achievements gradually.
