Most people try to change habits using willpower. But long-term habits stick when they follow a behavioural blueprint. Here’s my 3-step method, backed by psychology and personal trial-and-error.
Step 1: Anchor the Habit to a Trigger You Already Use
Attach your new habit to something already in your routine — brushing your teeth, boiling the kettle, opening your laptop.
💡 Backed by: Habit stacking (James Clear), cue-based behavioural chaining
Step 2: Make the Habit Tiny (Then Grow Later)
Start ridiculously small. 1 push-up. 1 line in your journal. 1 sip of water. This lowers resistance and builds confidence.
💡 Science: BJ Fogg’s Tiny Habits method — action leads to identity shift
Step 3: Use Positive Reinforcement Immediately
Celebrate instantly. Smile. Fist bump. Say “yes!” Give yourself a hit of dopamine to make the habit feel rewarding.
💡 Why it works: Reinforcement increases the likelihood of the behaviour repeating — straight out of EBA.
Build your habits from the inside out.
This method takes less than 5 minutes a day — but it rewires your behaviour for life.