How to Build Good Habits for a Better Life

What are Habits?

Habits are behaviours that we perform automatically.  Habit formation is the process by which a behaviour becomes automatic through repetition.    The more you repeat an activity, the more the structure of your brain becomes efficient at that activity.

The Habit Loop

The process of developing a habit can be divided into two phases and four steps.  

A. Problem Phase – Wanting something to change

1.  Cue: (Noticing the reward). Triggers brain to initiate behaviour - predicting a reward.  The brain is always scanning for where rewards are located.

2. Craving: (Wanting the reward).  Desire for a change in state – motivational force is the change in state, not the thing itself (e.g.  Not the chocolate bar but the pleasant feeling it provides). 

B. Solution Phase – Taking action to get the change you desire

3. Response/routine:  (Obtaining the reward) Actual behaviour/action that you perform.   It depends on the level of motivation as to whether a response will occur.

4.  Reward: (Satisfy craving/need) End goal of the habit – getting the reward.  

The first three steps are required for a behaviour to occur.     All four are required for a behaviour to be repeated.   To become a habit each stage must also be sufficient:

·      If you eliminate the cue, the habit will not be initiated

·      If you reduce the craving,  you will lack motivation to act

·      If you make the actual habit difficult, you will be unlikely to do it

·      If the reward does not satisfy your desire, you will lose interest in doing it again.

This habit loop process runs continuously in the brain, with the brain constantly looking for rewards in your internal and external environment, gathering information and acting accordingly.

Of the four steps, changing the response is recognised as the most effective way to change or replace bad habits.

Repetition & Time

Research has found the most important process for habit forming is how often you have performed it, rather than the length of time that you have been performing it.  So starting small but repeating frequently is the best strategy to build a new habit.     

James Clear outlines the impact of frequent habits.   Habits are the compound interest of self-improvement.    The same way that money multiples through compound interest, the effects of your habits multiply as you repeat them.  They seem to make little difference on any given day and yet the impact they deliver over months and years can be enormous.   It is only when looking back two, five or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent. (James Clear: Atomic Habits).

The European Journal of Social Psychology is cited as showing habits take anywhere from 18 to 254 days to form, with an average of about 66 days.    

Habit Building Tips

Here’s a list of tips to help you develop positive habits:

• Start Small: Begin with manageable goals. Instead of aiming for a 1-hour workout daily, start with 10 minutes. Develop from there.

• Be Consistent: Set a regular time or trigger for your habit (e.g., after breakfast or before bed) to make it part of your routine.

• Track Progress: Use a habit tracker or journal to monitor your progress. Seeing progress streaks builds your motivation.

• Habit Stack: Pair the new habit with something you already do. For example, if you want to read more, do it after brushing your teeth.

• Set Clear Intentions: Be specific about your habit. Use the format “I will (BEHAVIOUR) at (TIME) in (LOCATION).”

• Reward Yourself: Give yourself small rewards when you hit milestones. This keeps you motivated and makes the habit more enjoyable.

• Make It Easy: Remove any barriers that may make it harder for you to start. For example: If you want to exercise in the morning, lay out your workout gear the night before.

• Find Accountability: Share your goals with a friend, coach, or accountability group. Knowing someone else is keeping track helps you stay committed and research shows this considerably increases your odds of success.

• Be Patient: Habits take time to form. If you miss a day, don’t give up—reset and start again.

• Visualize Success: Picture yourself doing the habit and the benefits it will bring. Visualisation helps to reinforce your commitment.

• Reduce Exposure to Bad Habits – Try to avoid environments and contexts that promote any bad habits that you are trying to change or replace.

• Make It Enjoyable: Incorporate elements of fun or personal enjoyment to make the habit more attractive.   For example, listening to your favourite music while exercising.

• Focus on Identity, Not Outcome: Instead of thinking, “I want to lose weight,” focus on becoming the kind of person who leads a healthy lifestyle. The actions will follow.

• Use Technology to Prompt Your Habits:  Use your devices to remind you to participate in activities and where appropriate, to participate in them.

• Choose Habits that Align with Your Natural Abilities & Strengths: Habits are easier when they align with your strengths and natural abilities – so choose habits that best suit you.   For example:  If you are not a morning person and want to start exercising, it will be easier to start an exercise habit later in the day.