Habits are the foundation of everything we do, from our health and wellness to our personal and professional success. Yet, we often overlook their power. Today, we’ll explore how habits form, the science behind them, and actionable ways to reshape them for a life aligned with your values.
Habits Are Your Brain’s Shortcut to Efficiency
Our brains love habits because they simplify decision-making and conserve energy. Once a habit forms, it runs on autopilot. This is great when the habit serves you—like brushing your teeth daily or driving a car — but not so great when it doesn’t, like stress-eating or procrastinating.
Action Tip:
Identify one autopilot habit you’d like to change. Start small. If it’s procrastination, try Author Mel Robbin’s trick of interrupting the pattern by counting 5-4-3-2-1, GO.
The Three Layers of Habit Change
James Clear’s concept of outcome-based, process-based, and identity-based habits is key. Most of us start with outcomes—like losing 20 pounds—but identity-based change, focusing on who you want to become, is where lasting transformation happens.
For example, instead of saying, “I want to lose weight,” say, “I am someone who prioritizes my health, exercises regularly and makes healthy food choices.”
Action Tip:
Write down the identity you want to embody. Ask yourself, “What would this person do in this situation?”
Small Changes Have a Ripple Effect
Big shifts often feel overwhelming. But small, consistent changes add up. Start with micro-habits, like doing 5 minutes of movement in the morning or journaling one sentence a day.
Action Tip:
Pick one area of your life and commit to a single, small improvement. For example, try one jumping jack or push up, instead of thinking you have to do a full exercise program to start. Read one page of a book each day and then gradually read two, then three, and eventually an entire chapter.
Breaking Bad Habits: Awareness Is the First Step
Many habits form because of triggers—stress, boredom, or emotional patterns. Bringing awareness to the trigger is the first step to breaking the cycle.
Action Tip:
The next time you find yourself reaching for a habit you want to change, pause. Ask, “What’s triggering me right now?”, “What am I feeling or trying to avoid?”.
The Power of Accountability and Reflection
Building new habits is easier when you share your goals with someone and reflect on your progress.
Action Tip:
Find an accountability partner or start a journal to track small wins and setbacks.
Habits don’t define who you are, but they shape the path you walk. As you move into a new year, think about the habits you want to create, not just for the outcome but for the person you’re becoming.
Check out the latest episode of the podcast, This Life or Something Better. It’s all about habits. Listen on Spotify or Apple Podcasts.
What habit do you need to change? Let me know below.