3 Scientifically Proven Ways to Build New Habits

Should building good habits always feel like a struggle? The truth is, it doesn’t have to. Most people fail to establish lasting habits because they approach them with the wrong mindset and rely solely on motivation or sheer discipline. Science has shown that habits are not a product of effort alone. They are the result of deliberate systems and strategies!

Habits aren’t built by accident. They are the result of intentional systems and frameworks that guide your actions until they become automatic. Decades of research prove this and the methods are simpler than you might think.

If you’re tired of starting over, this is your chance to do it differently. Forget relying on willpower. Here are three scientifically backed strategies to create habits that not only stick but transform your life.

1. Start Small and Think Atomic

James Clear, the author of Atomic Habits, emphasizes that big transformations come from small, consistent actions. He calls these “atomic habits”—tiny changes that compound over time. His key insight? You don’t need to overhaul your entire life overnight. You just need to improve by 1% every day.

For example, instead of committing to an hour at the gym, you can start with two push-ups. Sounds almost laughable, right? But Clear explains that starting small lowers resistance and helps you build momentum. Once the habit feels natural you can then scale it up.

Clear’s Four Laws of Behavior Change

Clear’s Four Laws of Behavior Change can help make your habits stick, it involves the following:

1. Make it Obvious:
Habits thrive on cues and the clearer these cues are the more likely you are to act on them. Set up visual reminders, for example lets say you want to read the book “Atomic Habits” and learn more about building habits then keep a copy of “Atomic Habits” on your pillow where you can see it every single time you go to your bed. Pair new habits with existing routines like reading after brushing your teeth. This will make it easier for you to remember your routine.

2. Make it Attractive:
Motivation increases when a habit feels rewarding. Learn to pair habits with enjoyable activities like listening to your favorite podcast while cleaning. Reframe your perspective to focus on benefits rather than effort like thinking about how energized you’ll feel after a workout. Surround yourself with people who inspire you, as they can subtly influence your behaviour.

3. Make it Easy:
Remove obstacles that make your habit seem difficult. Prepare in advance by laying out what you need the night before. Start small with simple habits like two minutes of meditation or a short walk that can help create momentum. The simpler the habit, the easier it is to stick with and small wins build consistency over time.

4. Make it Satisfying:
Immediate rewards help reinforce good behavior. Celebrate small wins, whether it’s a fist pump or checking off your progress on a habit tracker. Use visual tools like calendars to see your streak and feel motivated to keep it going. Over time, the natural benefits of the habit like improved focus or better health become their own rewards.

2. Rewire the Habit Loop

Charles Duhigg, author of The Power of Habit, explains that every habit follow a simple and predictable pattern called “Habit Loop,” which consists of three parts: cue, routine, and reward. Understanding this loop gives you the power to rewire bad habits or establish new ones.

Here’s how it works:

• Cue: The trigger that starts the habit.
• Routine: The action or behavior that follows the cue.
• Reward: The positive outcome or feeling that reinforces the routine.

Duhigg’s research shows that most of our habits are deeply ingrained because this loop creates a craving for the reward. However, the magic lies in understanding that while you can’t always change the cue or reward you can swap the routine to form a healthier habit.

Let’s break it down with a real-life example:
Imagine you have a habit of snacking on junk food every evening.

• The cue: You feel bored or stressed after work.
• The routine: You grab chips or cookies from the kitchen.
• The reward: The temporary satisfaction and comfort of eating something tasty.

To rewire this loop, keep the cue and reward intact but replace the routine. When you feel boredom (cue), swap the routine of eating junk food with an alternative action like brewing a cup of herbal tea, going for a short walk, or listening to your favorite calming playlist. The reward? A similar feeling of satisfaction but without the guilt or unhealthy impact.

This strategy isn’t limited to breaking bad habits, it’s equally powerful for building new ones. Want to start journaling?

• Cue: Finish your morning coffee.
• Routine: Write a single sentence in your journal.
• Reward: The mental clarity and calm that follow from reflecting on your thoughts.

Over time, this consistent repetition transforms the behavior into a habit. Duhigg’s insight highlights a powerful truth: “habits are not fixed”. They are flexible systems waiting to be reshaped. By tweaking the routine within the loop you regain control over your behaviors and steer them toward better outcomes.

Once you master this process, you’ll see how easy it becomes to replace unproductive habits with actions that move you closer to the life you want. 

3. Anchor New Habits to Existing Ones

Stanford behavior scientist BJ Fogg developed the Tiny Habits framework, which shows that the best way to build a new habit is to anchor it to an existing one. This approach is simple yet powerful: use routines you already have as “anchors” to attach new habits.

For example, if you want to floss, Fogg suggests anchoring it to brushing your teeth. After you put down your toothbrush, pick up the floss. Want to practice gratitude? After pouring your morning coffee, write down one thing you’re thankful for.

Here’s the core idea is to use existing habits as “anchors” to attach new habits. Think of it like tying a new behavior to something you already do without thinking. By anchoring a habit to an established routine you give it a natural cue and make it easier to remember and integrate into your life.

Here’s how it works:
If you want to build a habit of flossing you can attach it to brushing your teeth. After you put down your toothbrush (cue), you immediately pick up the floss (new routine). Similarly, if you want to cultivate gratitude you can anchor it to pouring your morning coffee. The moment you grab that mug, write down one thing you’re thankful for.

Fogg also highlights the role of positive emotions in cementing habits. Unlike Clear and Duhigg, who focus on structure and triggers, Fogg emphasizes that feeling good while doing a habit ensures that you’ll repeat it. The key isn’t just doing the habit—it’s celebrating it. Fogg says even a small “I’m crushing it!” can be enough to signal your brain that this new behavior is worth keeping.

BJ Fogg’s Tiny Habits method reminds us that building habits doesn’t require a massive overhaul of your life. You just have to make small changes, stick through thoughtful design and joyful reinforcement. 

Bringing It All Together

These three approaches of building new habits aren’t just theoretical. They’re proven, actionable strategies you can use to finally break free from the cycle of failed resolutions.

The best part? You don’t have to choose between them. Combine the insights from Clear, Duhigg, and Fogg to design a system that works for you. Start with a single habit, attach it to a part of your day that feels natural and watch as it grows into something transformative.

Building new habits does not demand perfection. It’s demands consistency and designing habits that fit your life and not the other way around. Your habits shape who you are. What habits will you build today?

Looking for an extra boost? The Jolt App helps you build better habits and minimize screen time, so you can focus on what truly matters.

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