How to Use Habit Formation Theory to Create Change » Alyssa Andreadis

Years ago, when my children were very young and I was splitting my time between raising them and running my business, I made a purposeful decision to wake up every day at 3:00 am. I had always been an early riser, but even for me, this was an adjustment!

What drove me to make such a drastic change? In these wee hours of the morning, the house was the quietest, and distractions were minimized. I was able to be productive and complete some quick tasks. I prepared for the day ahead and made sure I had my priorities identified (because we all know that not everything will always get done!). Sometimes, I was even able to squeeze in a workout. (By the way, your circadian rhythm can help you figure out your optimal productivity hours!)

Little did I know I was leveraging the powerful habit formation theory, and this small change would lead to a cascade of positive habits that transformed my life. Today, I want to share my journey of habit formation and how you can build lasting changes in your life too.

The Science of Habit Formation

Understanding how habits form is crucial to building new ones. As Charles Duhigg explains in his book “The Power of Habit,” habit formation theory revolves around the concept of the habit loop. This loop consists of three parts: cue, routine, and reward. The cue triggers your brain to initiate a behavior, the routine is the behavior itself, and the reward reinforces the habit loop, making you want to do it again.

For me, the cue was the alarm clock going off at 3:00 am. The routine was my morning ritual of doing some quick stretching, making a cup of coffee, and booting up the computer. The reward was the sense of accomplishment and the head start I felt over the rest of the day. By understanding this loop, I could tweak and improve my habits more effectively.

Another key aspect of habit formation theory is the idea of making small, incremental changes, a concept popularized by James Clear in his book “Atomic Habits.” Clear suggests focusing on improving just 1% each day. These small improvements, though seemingly insignificant on their own, compound over time, leading to significant changes.

Think Big but Start Small

One of the biggest mistakes people make when trying to build new habits is biting off more than they can chew. I learned this the hard way. In my excitement to overhaul my routine, I initially tried to incorporate too many changes simultaneously. I decided to wake up at 3:00 am, expand my workout routine to an hour every day, read a book a week, write daily, and completely revamp my diet—all at the same time. It was overwhelming and unsustainable. I quickly burned out and reverted to my old ways.

The key is to start small. Instead of trying to change everything overnight, focus on one small habit at a time. Another example, when I wanted to build a habit of writing more often, I started with just five minutes a day. It seemed almost too easy, but that was the point. By making it so simple, I had no excuse not to do it. Gradually, those five minutes turned into thirty, and eventually into a daily writing routine that felt effortless.

The Role of Environment

Your environment also plays a crucial role in habit formation. When I first started my early morning routine, I made sure to set up my environment for success. I laid out my workout clothes the night before, had my coffee maker ready to go, and kept my phone out of reach to avoid the temptation of hitting snooze.

Changing your environment to support your new habit can make a significant difference. If you want to eat healthier, keep healthy snacks within reach and junk food out of sight. If you want to read more, place books around your home where you often sit. Your environment should work for you, not against you.

Accountability and Social Support

Accountability is a powerful motivator. I remember telling a friend about my goal to wake up at 3:00 am. She thought I was crazy but agreed to check in with me every night for a month to make sure I had my alarm set and see if I was staying on track. Knowing that someone else held me accountable kept me going, even on the days I wanted to stay in bed.

Social support is equally important. Surround yourself with people who encourage your growth and share similar goals. Join a community or find a habit buddy!

Reflect and Adjust

Habits are not set in stone. They require reflection and adjustment over time. Every month, I take some time to review my habits and see what’s working and what isn’t. This reflection helps me make necessary adjustments and keep my habits aligned with my goals.

For instance, there was a period when I felt my morning routine was getting stale. I realized I needed to inject some variety to keep it engaging. So, I started experimenting with bringing my laptop around to different parts of my house so I wasn’t stuck in my office for so many hours a day. I adjusted my wake-up time by an hour earlier and then an hour later to see if there was an optimal time for me to wake up (surprisingly, 2:00 am was a pretty productive time for me for a while!). Then, I switched to a morning latte, which made me that much more excited to get out of bed and drink my coffee. And finally, I introduced a quick five-minute meditation to my morning routine. All of these adjustments kept my routine fresh and prevented burnout.

Building lasting habits requires patience, persistence, and a willingness to learn and adapt. By understanding the science of habit formation theory, starting small, optimizing your environment, seeking accountability, and regularly reflecting on your progress, you can create habits that stick and lead to lasting change.

Even today, I continue to refine my habits and strive for personal growth. I’m reminded of these small daily actions’ profound impact on our lives. So, whether you’re looking to wake up earlier, exercise more, or start a new hobby, remember that every small step you take brings you closer to the person you want to become.