How to Build Better Habits Using Science
By now, we’ve established that building good habits is the key to success. So, for this post I decided to dig into the science behind building better habits. If you’re anything like me, having a science-backed strategy is a game-changer and this guide will teach you everything you need to know!
I recommend saving this post to later (on Pinterest) so that you can come back to each scientific habit building method over time.
1. Understand the Habit Loop
Let’s kick things off with something fundamental: the habit loop. Habits aren’t just random actions that happen to us—they’re a cycle.
And when you understand this cycle, you can break it down to create or change any habit.
So, what’s this loop all about? Let me explain.
The habit loop consists of three parts:
Cue: This is the trigger that sets everything in motion. It’s something that sparks your brain to go into autopilot. This could be anything: a specific time of day, an emotion, a place, or even a person. For example, walking into the kitchen might cue a snack attack.
Routine: This is the action you take. It’s what you actually do in response to the cue. So, when you walk into the kitchen (the cue), your routine might be to grab a cookie (the behavior).
Reward: Every habit needs a payoff, right? That’s the reward. It’s what reinforces the behavior and makes you want to do it again. So, after grabbing the cookie, you get a sense of satisfaction or comfort, and that makes your brain say, “Ooh, that was nice, let’s do it again!”
Recognizing the habit loop is a game-changer because once you know how habits work, you can tweak them.
If you want to change a bad habit, simply identify the cue and reward, and work on replacing the routine with a better behavior.
Sounds pretty simple, right? It is! You just need to be intentional about it.
2. Start Small
It’s easy to get excited about building habits and dive in with grand plans. You might think, “I’ll start working out every day, eating better, and learning a new language—all at once!” But let’s face it, that’s setting yourself up for burnout.
The science backs this up: Starting small is key to building sustainable habits. The reason? It reduces the friction of starting, making it easier to stay consistent.
Think of it like taking baby steps—small, manageable actions that build up over time. And believe me, it works.
If you want to make a habit of exercising, don’t start by planning an hour-long workout. Start with 10 minutes a day. It may seem tiny, but that’s the beauty of it. It’s so simple that it feels almost effortless.
Plus, starting small ensures you’re more likely to stick with it. Once you’ve nailed those 10 minutes, you can gradually increase the time.
An example for the hustlers out there:
Let's say you're trying to start a side hustle to make some extra money. Instead of jumping right in and trying to make an extra £5000 a month, split up into small actionable steps that are more achievable.
For example, you could start by simply spending half an hour a day learning a skill that can be translated into a side hustle. Then after this, the next step could be reaching out to five potential clients a day through a freelance platforms such as Upwork or Fiver.
You could challenge yourself to find just one freelance opportunity a month and then gradually increase that until you get 10, 15 or even 20.
The idea here is that, by starting small, you're not jumping up in the deep end and setting yourself up for disappointment. Instead, you're doing one small thing each day that gets you nearer to your final goal.
Soon enough, you’ll have built up a solid routine without even realizing it!
3. Be Consistent
Consistency is the unsung hero of habit formation. Seriously, it’s not about being perfect; it’s about showing up over and over again.
Science shows that repetition is crucial for cementing a new habit. The more you repeat an action in a specific context, the more your brain forms a neural pathway, making the behavior automatic. In other words, habits are built on repetition, not intensity.
You might be wondering, “How consistent is consistent enough?” Well, research shows that it takes anywhere from 18 to 254 days for a new habit to stick, depending on the complexity.
So, don’t worry if you don’t see results immediately. Just keep doing it, even on days when you don’t feel like it. Over time, consistency will turn your small efforts into something big.
Here’s a pro tip: Make your habit part of your daily routine. Try to perform it at the same time each day, in the same context, so that your brain begins to associate that specific time and place with the habit. This creates a solid foundation for consistency.
4. Use Habit Stacking
Want a shortcut to habit success? Try habit stacking. This is a technique where you take an existing habit—something you already do regularly—and “stack” a new habit on top of it. It’s like creating a two-for-one deal for your habits.
For example, if you already brush your teeth every morning, you could add a 5-minute meditation right after. You’ve already got the momentum of brushing your teeth, so adding something new to the mix feels a lot easier.
The beauty of habit stacking is that it uses the habits you’ve already established as a foundation for the new ones you want to build. It’s like jumping on a moving train instead of trying to start one from scratch.
If you’re trying to drink more water, for instance, stack it with your coffee routine. Every time you make your morning coffee, drink a glass of water first. Easy, right?
Start small with this approach too—don’t overload yourself with multiple new habits at once. Pick one habit to stack and see how it goes.
Over time, you can stack even more, creating a solid routine that feels effortless.
5. Leverage Behavioural Science
Behavioural science gives us a treasure trove of tips and tricks for building habits that actually last.
One of the most powerful strategies? Setting clear intentions. When you’re specific about what you want to achieve and how you’re going to do it, you’re much more likely to follow through.
For example, instead of saying, “I want to exercise more,” try saying, “I will go for a 20-minute walk every day at 5 PM.” The key is making it clear and measurable. That way, there’s no guesswork—just action.
Another brilliant strategy is tracking progress. Keeping track of your habits makes them more tangible. Use a habit tracker, whether it’s a physical journal or a smartphone app. The simple act of crossing off each successful day gives you a sense of accomplishment and keeps you motivated.
Finally, reward yourself. Positive reinforcement is a game-changer. After completing your habit, treat yourself to something small and enjoyable. Maybe it’s a hot cup of tea or 10 minutes of Netflix. Whatever feels like a reward to you—just make sure to celebrate your wins, big or small!
6. Utilize Environmental Cues
You know how your environment can totally make or break your day? Well, it turns out it can also make or break your habits.
By strategically tweaking your environment, you can make it easier to stick to your desired habits. It’s like setting up your own success station.
Let’s say you’re trying to eat healthier. One simple tweak could be to place healthy snacks at eye level in your kitchen. When you open the fridge or pantry, you’ll be greeted with nutritious options instead of junk food. It’s a small change, but it can be incredibly effective in nudging you towards healthier choices.
Another idea: Create a designated space for your new habit. If you want to meditate every morning, set up a cozy spot with a cushion, blanket, and calming candles. The more you associate that space with your new habit, the easier it will be to do it every day.
7. Practice Self-Compassion
Building habits isn’t a straight line, and you will encounter setbacks. Maybe you missed a workout, or you ate the cookie you swore off. Instead of beating yourself up, practice self-compassion.
Research shows that being kind to yourself during moments of failure makes it more likely that you’ll get back on track quickly. If you’re too hard on yourself, you’ll only feel discouraged and more likely to abandon your new habit altogether.
Remember, habits are about progress, not perfection. Every time you slip up, it’s an opportunity to learn, not a reason to give up. So when you fall short, treat yourself like a friend who made a mistake—gently, with understanding. This will help you get back on track faster and with a more positive attitude.
Final Thoughts
Building better habits isn’t a quick fix—it’s a process.
But by applying these science-backed strategies, you’re setting yourself up for success in a way that feels natural and sustainable. From understanding the habit loop to using environmental cues, you’ve got all the tools you need to make lasting change.
If you're ready to start building good habits, I have included an entire section about this in the Dream Life Journal.
Now, I'm not just saying this because I created the journal, I really mean it, The Dream Life Journal is your ultimate road map to building good habits that will lead to your dream life. The habit-building section in the journal uses this science to help you build habits easily into a daily routine that align with your long-term goals.
It keeps you accountable and gives you a clear road map, so you're not just doing guesswork.
Plus, if you buy it today, you can get 20% off!
Let me know in the comments which one of these habit-building strategies you are going to try first.
