Why Habits Matter: The Science and Benefits of Habit Formation
Published: December 10, 2023 3 mins read
Ever wonder why some people seem to have life figured out?
They wake up early, stay fit, eat healthy, work productively,
and find time to relax. Others, meanwhile, struggle to stick
to goals, manage time, or break bad patterns, leaving them
stressed, frustrated, and guilty.
What separates these two groups? Is it genetics, luck, or talent?
Or is it something else?
The answer is habits.
Habits are the repeated actions we do daily, often unconsciously.
They shape our behavior and, ultimately, our lives.
Good habits, once established, are just as hard to break as are bad habits. -Robert Puller
Habits form through a process called the habit loop, which has three steps:
Cue: A trigger that starts the habit, like waking up or seeing your toothbrush.
Routine: The action you take, such as brushing your teeth or making coffee.
Reward: The benefit, like fresh breath or an energy boost.
Over time, repeating this loop makes the habit automatic. For example:
Cue: Feeling stressed.
Routine: Checking your phone.
Reward: The excitement of notifications.
Habits are controlled by the basal ganglia, a part of the brain that stores and activates habit loops. It helps conserve energy by automating actions and reducing decision-making effort.
Factors like repetition, consistency, and environmental triggers strengthen neural pathways, making habits easier and more automatic.
Given these unique advantages, it’s no surprise that habits permeate nearly every aspect of our lives.
Habits simplify everyday tasks—but why should we care?
For one, habits are everywhere. A 2006 Duke University study found that about 45% of daily activities are driven by habits, often without our awareness.
Second, habits aren’t all equal. Some propel us toward success, while others can derail us. The habits we develop early in life often shape our future trajectory.
In today’s world, we’re constantly exposed to addictive media and marketing designed to exploit our emotions. This makes it essential to guard our mental health and energy by intentionally designing habits that align with our values and goals.
Intentional habits can transform our health, happiness, and success. For example:
Physical health: Regular exercise boosts mood and prevents disease, while brushing teeth and washing hands protect against cavities and infections.
Mental health: Meditation calms the mind, journaling lifts mood, and gratitude fosters optimism.
Overall well-being: Healthy eating prevents deficiencies, and good habits reduce stress and increase self-esteem.
By building positive habits, we create a foundation for a better life.
The good news? Habits aren’t permanent. With time, effort, and the right strategies, you can replace or remove unwanted habits and build new ones that support your goals. While it’s not easy, it’s absolutely achievable with patience and persistence.
