3 Ways to Make Good Habits That Actually Last

"Most people think it is because they are lazy or have no discipline. We might think we lack willpower, but the real issue is often our approach toward changing habits. Willpower alone is rarely enough to create lasting change. Instead, habits are shaped by the environmental cues around you and the way they're tied to your identity. Here are three simple ways to leverage this."

"One simple yet effective way to build a new habit sustainably is "habit stacking": instead of trying to create a habit out of thin air, you simply "stack" it onto something you already do consistently. For instance, after you pour your morning coffee, you can stack the habit of writing down something you are grateful for, or after you take off your work shoes, you immediately put on your workout clothes."

"This works because the first habit is something you already perform automatically without conscious effort. For instance, making your morning coffee, brushing your teeth, or taking off your work shoes are habits that are likely already ingrained. So, they serve as a natural trigger for the new habit. A 2021 study examined how attaching a new habit to either a daily routine or a specific time affects habit formation."

Many failed attempts at behavior change are attributed to laziness or weak willpower, but lack of willpower is often not the core problem. Habits form from environmental cues and connections to identity, so lasting change needs more than determination. Habit stacking anchors a new behavior to an existing automatic routine, using triggers like pouring morning coffee or taking off work shoes to prompt the new action. The automaticity of established routines increases the likelihood of repeating the new habit. A 2021 study examined how attaching a new habit to either a daily routine or a specific time affects habit formation among 192 adults choosing daily nutrition behaviors. Environmental and identity cues also support motivation for healthier behaviors.

Read at Psychology Today