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Research-Backed Ways To Make Habits Stick
March 5, 2026 2026-03-05 14:01Research-Backed Ways To Make Habits Stick
Research-Backed Ways To Make Habits Stick
Habits inform our everyday lives. The habits we develop (whether they’re positive, like brushing our teeth before going to bed, or negative, like smoking cigarettes) can say a lot about who we are. Some might argue that habits determine our direction in life, which is why it’s so important to nurture good habits that align with our short- and long-term goals, whether they’re personal or professional.
Creating good habits (or breaking bad ones) might feel intimidating, and the sheer number of self-help books all proclaiming to know the secret of habits can be overwhelming. But what does the actual science say? Breaking down the research on the topic illuminates the mechanics of habit formation—and you’ll be relieved to discover it’s not so mysterious after all.
The “how” behind healthy habits
Turn routines into habits
What’s the difference between a routine and a habit? Even though these terms may be used interchangeably in daily conversation, they have different meanings psychologically, as Nir Eyal, author of Indistractable: How to Control Your Attention and Choose Your Life, explained to the Harvard Business Review.
Habits are behaviors done with little or no thought. In fact, 43% of everyday actions are enacted habitually while people are thinking about something else.
Routines are a series of behaviors that one exhibits frequently and are intentionally repeated.
The trick, as Eyal says, is turning a routine into a habit. Routines can feel tedious: like waking up at 6 a.m. to exercise, while habits are so ingrained in our life that it feels strange not to do them, like having coffee with breakfast. British researchers found that forming a simple habit (doing a task every day until it became automatic) ranged from 18 to 254 days, with a median of 66 days. Forming a healthy habit takes time, commitment and self-discipline.
Remove friction
In a study from 1981, researchers changed the timing of elevator doors so they took more than 30 seconds to close rather than the original 10 seconds. This was enough of a delay that people chose to take the stairs rather than waiting for the elevator.
This is the perfect example of “friction” as Dr. Wendy Wood, a research psychologist at the University of Southern California, told the New York Times. We can apply this example to other aspects of our life where small inconveniences impact our behaviors and slow habit development. When we clear the obstacles that stand in our way, it’s a lot easier to make habits that actually stick.
For example, if you want to make arriving at work 10 minutes early a habit, you might prepare your breakfast ahead of time and plan your outfit for the next morning. Maybe you also queue up a favorite playlist or audiobook for your morning commute. This removes any sort of friction that might stand in your way in developing a habit.
Combine habits You probably already have daily habits that you don’t even consciously think about. A good way to create a new habit is to tie it to an existing one. Identify the patterns in your day and explore how to create new, healthy ones. If you’re used to enjoying 30 minutes of television after dinner, maybe you incorporate a few stretches while you watch. Start your day with a morning cup of coffee? Maybe you take 5 minutes while you sip to set an intention.
