A Simple Guide to Building New Habits
The Science of Lasting Change
In our last article, we uncovered The Power of Habits—the unseen forces that shape our daily lives and happiness. The good news? You have the power to change them. Below are clear, actionable steps to help you build new habits.
Science tells us that building a new habit isn’t about willpower alone—it’s about creating the right system. With the right approach, even the biggest transformations are achievable. Here’s how.
1. Believe in the Possibility of Change
It all starts with belief. Research shows that when we believe we can change, we are far more likely to succeed. Clearly define your goal and then vividly visualise the habit already being part of your life. How does it feel? How does it improve your daily routine? This mental rehearsal strengthens your commitment.
Surrounding yourself with people who embody your desired habits reinforces the power of social influence, showing you that change is possible.
2. Understand the Habit Loop
At the core of every habit is a simple loop:
Cue: A trigger that prompts the behaviour.
Craving: The desire that motivates you to act.
Routine: The action itself.
Reward: A positive reinforcement that makes you want to repeat the behaviour.
To successfully build a new habit, each step of the cycle must be optimised.
3. Make It Obvious
Habits thrive on consistency. To make your new habit stick, ensure its cue is obvious and impossible to miss.
Make cues visible – If you want to meditate daily, leave your cushion in a visible place. If you want to drink more water, keep a bottle on your desk.
Stack habits together – Link your new habit to an existing one. If you already make coffee every morning, use it as a cue to practice gratitude: “After I make my coffee, I will write down one thing I’m grateful for.”
4. Make It Easy
The easier an action is, the more likely you are to follow through. Instead of starting with ambitious, overwhelming goals, begin with a version so simple that it’s impossible to fail.
Start small – If your goal is to exercise, start with just five minutes. If you want to journal, write one sentence.
Reduce friction – Lay out your workout clothes the night before, set up your workspace in advance, or automate reminders to make starting effortless.
5. Make It Attractive
Making your habit as attractive as possible builds the craving that motivates you to act.
Pair your habit with something you love – Only allow yourself to listen to your favourite podcast when going for a walk.
Visualise success – Imagine the satisfaction of completing your habit and the positive impact it will have. The more vividly you anticipate the reward, the stronger your motivation will be.
6. Make It Satisfying
The brain reinforces habits that feel rewarding. If you don’t experience an immediate benefit, your brain won’t recognise the behaviour as valuable.
Choose a meaningful reward – Pick a reward that genuinely excites or satisfies you. The stronger the reward, the more your brain will reinforce the habit.
Savour the reward – Be mindful of the positive effects of your habit, taking a moment to appreciate and savour the feeling.
7. Plan for Challenges
Every habit faces obstacles. The key is planning for them. Spend some time anticipating potential obstacles and plan solutions in advance.
Example: If you tend to stay up late because you are on your phone, lock it away somewhere inaccessible after you brush your teeth.
8. The Fresh Start Effect
Habits are easier to adopt after a new start—the beginning of a new year, starting a job, or moving house. Use natural transition points—like the start of a new week, returning from a holiday, or seasonal changes—as opportunities to introduce new habits.
Final Thoughts: Small Steps, Big Impact
Building habits isn’t about perfection—it’s about consistency. Even if you slip, don’t let it derail you. With patience and the right approach, small changes will compound into lasting transformation.
Start with just one small habit today—and watch how it grows.
