Change Your Habits: Change Your Life
New Year, New You. It sounds great. But the reality is, habit change can be challenging. There is a reason gyms fill up in January and are empty again mid-February. Habits shape the majority of our daily lives. They influence everything from how we start our mornings to the way we approach our work and relationships. But what exactly makes a habit, and why are they so challenging to break or form? This blog explores the science of habits, the philosophy of incremental change, and actionable strategies for building new habits and anchoring them into your life.
What makes a habit? A habit is a behavior we have repeated so many times that it becomes automatic. Habits become muscle memory.
Breaking old habits is difficult because they are deeply embedded in our neural pathways. When a habit forms, the brain creates a shortcut, known as a habit loop, that saves mental energy. This efficiency comes at a cost: even when we consciously want to change, our brains often default to the established loop.
Creating new habits is equally challenging because it requires both consistency and conscious effort. Our brains resist change, favoring familiar routines over the unknown. Additionally, new habits often lack the immediate rewards that reinforce old ones, making them harder to sustain in the early stages.
The concept of getting 1% better each day emphasizes small, incremental improvements rather than drastic overhauls. This philosophy, popularized by James Clear in Atomic Habits, suggests that tiny changes compound over time, leading
to significant transformations. For example, improving by just 1% daily results in being 37 times better after one year.
To adopt this philosophy:
- Start small: Focus on micro-habits that are easy to integrate into your routine, such as doing one push-up or writing one sentence.
- Be consistent: Commit to showing up daily, even if the effort feels insignificant.
- Track progress: Use tools like habit trackers to celebrate incremental wins and stay motivated.
Tracking habits and progress, even when the changes are small, can have a profound impact on motivation and long-term success. When you track your habits, you create visible evidence of your efforts, reinforcing your commitment to change. This visual accountability can be a powerful motivator, especially on days when progress feels slow or unnoticeable.
Tracking allows you to identify patterns, celebrate milestones, and adjust strategies as needed. It shifts the focus from perfection to progress, reminding you that small steps forward still count. By cultivating a habit of tracking, you build a sense of accomplishment and maintain momentum over time.
Keystone habits are transformative behaviors that have a ripple effect, positively influencing other areas of your life. Examples include exercising regularly, practicing gratitude, or maintaining a consistent sleep schedule. These habits create a foundation for success by fostering discipline, improving mood, and building momentum for other positive changes.
Using keystone habits to anchor new ones can be highly effective. For instance, if your keystone habit is a morning workout, you might pair it with a new habit of drinking a glass of water immediately afterward. This strategy, known as “habit stacking,” leverages existing routines to reinforce new behaviors.
The idea that it takes 21 days to form a habit is a myth. According to research by Lally et al. (2010), the average time to solidify a new habit is 66 days, though this varies depending on the complexity of the habit and individual factors. Some habits may take as little as 18 days, while others require over 200 days to become automatic. The key is persistence and patience, as setbacks are a natural part of the process.
Practical Tips for Habit Formation
1. Identify Your Why: Understanding the deeper motivation behind a habit increases the likelihood of sticking with it. For example, “I want to exercise to feel more energetic and confident.”
2. Design Your Environment: Make it easier to adopt good habits by removing friction and placing cues in visible locations. For example, place your running shoes by the door as a reminder to jog.
3. Use Accountability: Share your goals with a friend or join a community. Social support can provide encouragement and keep you on track.
4. Be Kind to Yourself: Progress is rarely linear. When setbacks occur, focus on restarting rather than giving up entirely.
Habits are powerful tools for personal growth, but they require deliberate effort to shape and maintain. By understanding the science behind habits, embracing the philosophy of 1% improvement, and leveraging keystone habits, you can create lasting change. Remember it’s about progress, not perfection—one small step at a time.
References
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. https://doi.org/10.1002/ejsp.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.