We are the sum of what we do repeatedly – our thoughts, words and actions. Research shows that 90 per cent of the thoughts we have today are the same ones we had yesterday. And the day before that. And the day before that.
You see, that’s the power of habit.
Some habits move us forward – others keep us stuck. Even worse than that, some habits quietly sabotage our progress without us even realising it.
If you can get an insight into the life of anyone who’s had success, you’ll find a pattern: consistent, productive habits. Whether it’s health, wealth, relationships or career-related, they’re all driven by daily routines, not just random luck.
Think of the lottery winner who winds up broke or the person who gets liposuction, only to regain the weight, their efforts and expense wasted. Lasting change doesn’t come from one-off efforts – it comes from new, better habits.
So, how do you build those, I hear you ask.
Let’s break it down. The three most important things to know when it comes to habits are:
- The habit loop: cue, routine, reward
Every habit – good or bad – follows a simple loop:
- Cue – a trigger (time, place, emotion, person)
- Routine – the behaviour itself
- Reward – the payoff
Example: A runner’s alarm goes off (cue). The runner throws on sneakers and hits the pavement (routine). Endorphins kick in and they treat themselves to a post-run smoothie (reward).
Repeat this loop enough and it becomes automatic.
- You can’t break a bad habit, but you can replace it
Bad news: you can’t just delete a habit.
Good news: you can rewire it.
Since cues and rewards are often unavoidable, your best strategy is to swap out the ‘routine’ in between.
Let’s say you feel anxious or bored (cue). You reach for your phone and start doomscrolling (routine), which numbs the discomfort (reward).
Now imagine the following:
You still feel bored (cue), but instead of grabbing your phone, you pick up a book. You learn something new or feel more focused (reward). Same loop. Better outcome.
- Don’t change everything – one thing is all it takes
In 2008, Sir Dave Brailsford took over British Cycling. In the previous 100 years, they’d won just one gold medal. Ten years later? 22 Olympic golds and six Tour de France titles.
His secret? The 1% rule.
Improve everything – just slightly.
Tiny changes, like wiping down tyres for better grip, increasing hydration and even packing your own pillows when travelling. Each tweak may have seemed trivial at the time. But together, they collectively resulted in world domination.
The lesson: massive change starts small.
The takeaway? Pick one habit and make it:
- Obvious (clear cue)
- Easy (start small)
- Attractive (reward it)
You might even need to engineer your reward early on. For example, if you hate morning workouts, treat yourself to a delicious smoothie or coffee with a friend afterwards.
So, I hear you ask, when do I start?
Dr Phillippa Lally, of University College London, determined that it takes human beings an average of 66 days to form a new habit. Based on that research, the best time to start making changes in your life was 65 days ago. The next best time to do this is today!
Want help getting started?
My habits workbook may just be the kickstart you need. Alternatively, sign up for our FREE webinar on habit building! You won’t regret it.
