“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
This ancient wisdom from the philosopher Aristotle is more relevant today than ever. Whether your goal is to be more productive, healthier, smarter, or more creative, your success is not determined by a single moment of inspiration or a grand, heroic effort. It is forged in the small, seemingly insignificant choices you make every single day.
We all know what we should be doing. We know we should exercise more, procrastinate less, and eat healthier. Yet, knowing is the easy part. The real challenge lies in bridging the gap between our intentions and our actions.
This is a guide to the power of habit. We will demystify the science of how your habits work and provide a simple, practical framework to help you build the good habits and break the bad ones that are shaping your life.
Understanding the Habit Loop: The 3-Step Process in Your Brain
Every habit you have—good or bad—follows the same simple, three-step neurological pattern. Understanding this loop is the first step to changing your behavior.
- The Cue: This is the trigger that tells your brain to go into automatic mode. It’s a piece of information that predicts a reward. Examples: Your alarm clock goes off in the morning; you finish a big project at work; you feel a moment of boredom.
- The Routine: This is the physical or mental action you take. It’s the habit itself. Examples: You hit the snooze button; you reward yourself with a slice of cake; you pull out your phone and open social media.
- The Reward: This is the satisfying payoff that fulfills the craving initiated by the cue. The reward teaches your brain that this particular loop is worth remembering and repeating in the future. Examples: The comfort of more sleep; the pleasure of a sugary taste; the distraction of a social media feed.
To change a habit, you don’t fight the loop; you redesign it.
How to Build a Good Habit: The Four Laws of Behavior Change
To create a new, positive habit, your goal is to make the process as easy and appealing as possible. The author James Clear, in his book “Atomic Habits,” provides a brilliant framework based on four simple laws.
Law 1: Make It Obvious (The Cue)
You can’t perform a habit if you don’t remember to do it. The most effective way to start a new habit is to make the cue for it obvious and visible. Design your environment for success.
- Want to read more? Place a book on your pillow.
- Want to drink more water? Fill up a water bottle and place it on your desk first thing in the morning.
- Want to go for a run? Lay out your running shoes and workout clothes the night before.
Law 2: Make It Attractive (The Craving)
We are more likely to do something if we anticipate a positive feeling. You can make a new habit more attractive by pairing it with something you already enjoy. This is called temptation bundling.
- “After I write for 30 minutes (the habit I need), I will watch one episode of my favorite Netflix show (the habit I want).”
- “I will only listen to my favorite true-crime podcast (the habit I want) while I am on my daily walk (the habit I need).”
Law 3: Make It Easy (The Routine)
This is the most critical law for getting started. Reduce the friction associated with a new habit. The easier it is to do, the more likely you will be to do it, especially on days when you lack motivation.
- The Two-Minute Rule: Downscale any new habit so that it takes less than two minutes to do.
- “Read every day” becomes “Read one page.”
- “Go to the gym” becomes “Put on my workout clothes.”
- “Meditate for 20 minutes” becomes “Sit and breathe for 60 seconds.” The goal is to master the art of showing up. Once you’ve built the habit of starting, you can gradually increase the duration.
Law 4: Make It Satisfying (The Reward)
The human brain is wired for immediate gratification. The problem with most good habits is that their rewards are delayed. The reward for going to the gym today might not be visible for weeks. Therefore, you need to find a way to give yourself an immediate reward.
- Use a habit tracker. The simple act of checking off a box each day provides a satisfying visual proof of your progress.
- Create a visual reward. For every workout you complete, move a marble from one jar to another. This immediate positive feedback reinforces the behavior.
How to Break a Bad Habit: Invert the Four Laws
This framework works just as powerfully in reverse.
- Make it Invisible: Hide the cues. Put the cookies on the highest shelf. Unplug your TV after you use it. Delete social media apps from your phone.
- Make it Unattractive: Reframe your mindset. Instead of thinking “I can’t smoke,” think “I am a non-smoker, and I am protecting my health.”
- Make it Difficult: Increase the friction. If you want to watch less TV, take the batteries out of the remote and put them in another room.
- Make it Unsatisfying: Find an accountability partner. For every day you miss your new habit, you have to pay them $5. The immediate pain will make the bad habit (or lack of a good one) less appealing.
The Golden Rule: Never Miss Twice
Everyone makes mistakes. You will have a day where you’re too tired or too busy. Perfection is not the goal. The most important thing is to get back on track as quickly as possible.
One bad day is an anomaly. Two bad days is the start of a new, negative habit. So, follow the golden rule: Never miss twice.
Small Habits, Remarkable Results
You do not rise to the level of your goals. You fall to the level of your systems. Your daily habits are your systems for achieving success.
You don’t need to make massive, earth-shattering changes to transform your life. You just need to commit to getting 1% better every day. By making your good habits obvious, attractive, easy, and satisfying, you can harness the incredible power of compounding and build a life of continuous improvement.