Habits That Stick: Unlocking the Science of Long-Lasting Change

Mindset and Might

3 min read

Ever wondered why some habits seem to fade faster than a New Year’s resolution?

The key lies in understanding the science of habit formation. Building long-lasting habits isn’t about superhuman willpower; it’s about working with your brain’s natural tendencies.

Let’s dive into the psychology behind habits and explore strategies to make them stick for good.

1. Understand the Habit Loop

At the core of every habit is the habit loop, a concept popularized by Charles Duhigg in The Power of Habit. This loop consists of three components:

  • Cue: The trigger that initiates the behavior.

  • Routine: The actual behavior or action.

  • Reward: The benefit or satisfaction you get from the behavior.

By identifying and optimizing this loop, you can create habits that seamlessly integrate into your life.

a calendar and scissors on a table
a calendar and scissors on a table

2. Start Small and Build Momentum

One of the biggest mistakes people make is trying to overhaul their lives overnight. Instead, focus on “atomic habits,” as James Clear suggests—small, incremental changes that compound over time.

For example, if you want to build a reading habit, start with one page a day. Once the habit is established, you can scale it up.

a multicolored building made of wooden blocks
a multicolored building made of wooden blocks

3. Leverage the Power of Triggers

4. Make It Easy

5. Use Rewards Wisely

6. Be Patient and Embrace the Process

7. Surround Yourself with Support

Habits thrive when they’re anchored to existing routines. This strategy, known as habit stacking, involves pairing a new habit with an existing one.

For instance, you could do a quick meditation session right after brushing your teeth or review your goals during your morning coffee.

a group of multicolored papers stacked on top of each other
a group of multicolored papers stacked on top of each other

Humans are wired to choose the path of least resistance. To make a habit stick, eliminate as many barriers as possible.

  • Want to work out? Lay out your gym clothes the night before.

  • Want to eat healthier? Keep fresh fruits in plain sight and junk food out of reach.

When the effort required is low, sticking to your habit becomes much easier.

banana fruit and bread on brown wooden tray
banana fruit and bread on brown wooden tray

Rewards reinforce habits by creating a positive association. However, be careful to choose rewards that align with your goals.

If your habit is eating healthy, avoid rewarding yourself with junk food. Instead, treat yourself to a new cookbook or a fun workout class.

person holding white liquid filled cup above two pairs of dumbbells
person holding white liquid filled cup above two pairs of dumbbells

It takes time to rewire your brain. Studies suggest that habit formation can take anywhere from 21 to 66 days, depending on the habit and individual.

The key is consistency, not perfection. Slip-ups are normal—what matters is getting back on track.

white book
white book

Environment and social influences play a significant role in habit formation. Surround yourself with people and environments that align with your goals.

Join a fitness class, participate in online challenges, or simply share your goals with a supportive friend.

four person hands wrap around shoulders while looking at sunset
four person hands wrap around shoulders while looking at sunset

Building long-lasting habits is about setting yourself up for success through small, actionable steps and creating a supportive environment. Embrace the process, celebrate progress, and remember: the goal is progress, not perfection.

Start today with one small change—you'll be amazed at how those tiny steps lead to life-changing habits!