Habits — the foundation of our daily actions.
Every day, approximately 43% of our actions are performed out of habit. Rather than consciously thinking about our behavior, we often act automatically, following patterns we’ve repeated countless times. Whether it’s what you eat, how you interact with others or your exercise routine, habits shape significant aspects of our lives. Recognizing this, we can use habits to our advantage to build the lives we want.
So, how can you make habits work for you rather than against you? Let’s start by reflecting on your morning routine. If you’re like most people, you follow a fairly fixed pattern: showering, getting dressed, maybe grabbing a coffee. Most of these actions aren’t the result of conscious decisions. They happen because they’re habitual.
Whether good or bad, habits influence our lives more than we realize because they operate below the level of conscious thought. Unlike decision-making or willpower, which involve active thinking, habits are automatic.
Do habits matter more than willpower?
Self-discipline is the key to change. We assume that if we had more willpower, we’d finally be able to exercise, save money, or quit smoking. However, research shows that habits, not willpower, are what truly drive lasting change.
For instance, a study involving teenagers at a meditation retreat revealed that those who met their meditation goals didn’t rely on willpower. Instead, meditation quickly became a habit for them, allowing them to succeed effortlessly.
This shows us that self-control is most useful at the start of habit formation. Once habits are established, they run on autopilot, requiring little conscious effort. Thus, forming positive habits is far more effective than relying solely on willpower to resist temptations.
Influence, Environment and Habits
Your environment plays a crucial role in shaping your habits. Think about how streaming services like Netflix automatically queue the next episode, encouraging you to binge-watch.
This is an example of a “driving force,” a term coined by psychologist Kurt Lewin. A driving force is an aspect of your environment that encourages certain behaviors. On the flip side, “restrictive forces,” like laws against smoking in public places, deter unwanted behaviors.
By adjusting your environment, you can make it easier to build good habits and harder to maintain bad ones. For example, if you’re trying to reduce screen time, place your phone out of reach while working. If you want to eat healthier, keep a fruit bowl on the kitchen counter. Design your surroundings to support the habits you want to cultivate.
Repetition & Rewards
Changing your environment is just the first step. To truly form a habit, repetition is essential. Contrary to the popular belief that it takes 21 days to form a habit, the process varies from person to person and depends on the habit’s difficulty.
For instance, a study by Dr. Pippa Lally found that it took participants about two months to drink a healthy beverage to become automatic, while exercising took about 91 days.
The key to success is persistence. At first, the new behavior may clash with old habits, making it feel difficult. But over time, as you repeat the desired action daily, it will gradually become second nature.
Rewards play a vital role in solidifying habits. Dopamine, the neurotransmitter associated with rewards, helps cement new behaviors in our brains.
Interestingly, uncertain rewards — like those you might get when checking notifications on your phone — are especially effective in reinforcing habits. The anticipation of a reward, even if it doesn’t always come, keeps us engaged.
Timing also matters. Rewards should follow actions as closely as possible to help habits stick. Intrinsic rewards — pleasure derived from the activity itself — are particularly powerful.
For example, if you’re trying to exercise more, make it enjoyable by playing a sport with friends. If healthy eating is your goal, focus on finding delicious, healthy recipes you love.
Stress and Habits
In times of stress, we rely even more heavily on our habits. A study of university students found that during stressful exam periods, students were more likely to follow their established habits — whether good or bad.
Those with healthy habits, such as eating nutritious breakfasts, stuck to them under stress, while those with unhealthy habits did the same.
This reinforces the importance of cultivating positive habits. When life gets tough, good habits help you stay on track, while bad habits can worsen the situation. By focusing on developing the right habits now, you can set yourself up to handle stress more effectively in the future.
Life Disruption to Build Better Habits
Another powerful way to build new habits is to take advantage of disruptions in your life. Major life changes — such as moving to a new house, changing jobs, or having children — naturally shake up your routines.
These disruptions offer a unique opportunity to break bad habits and form new ones. Next time your life circumstances change, use it as a chance to establish the habits you want.
Conclusion — building a habitual life that works for you
Almost half of our daily actions are driven by habit. To make sure these habits work for you, focus on three key factors: rewards, repetition, and environment.
Also, remember to embrace change and stress as opportunities to reinforce good habits. By doing so, you’ll gradually build a life filled with actions that support your well-being, productivity, and happiness.
