5 Ways to Actually Make Your Habits Stick (Evidence-Based)

Added: Jan 17, 2025

Understanding Habits as Patterns

Robbins begins by asserting that habits are essentially patterns of behavior that we repeat. She highlights the importance of recognizing that whatever patterns exist in our lives define who we are. The phrase "you are what you repeatedly do" encapsulates this idea, emphasizing that our identities are shaped by our actions. Robbins points out that many people give up on new habits by day 19, but she believes that habits can be learned like any other skill.

The Importance of Identity in Habit Formation

A crucial aspect of making habits stick is aligning them with the vision of who you want to become. Robbins encourages listeners to think about the type of person they aspire to be and to create habits that reflect that identity. For instance, if someone wants to be a morning person, they should develop patterns that support that goal, such as waking up early and establishing a morning routine. By focusing on identity rather than merely on the actions themselves, individuals can create a more profound motivation for change.

The Five Essential Strategies

Robbins introduces five evidence-based strategies to help listeners make their habits stick. The first strategy is to make your goals visible. This means placing reminders and cues in your environment that prompt you to engage in the desired behavior. For example, Robbins shares how she tapes her goals to her bathroom mirror and places her water bottle next to her coffee maker to remind herself to stay hydrated. By making these cues obvious, individuals can reduce the mental effort required to remember their goals.

The second strategy is to remove temptations from sight. Robbins emphasizes that if you struggle with certain behaviors, such as eating unhealthy foods or spending too much time on your phone, it’s essential to make those temptations less accessible. For instance, putting unhealthy snacks out of reach or removing your phone from the bedroom can help reduce the likelihood of engaging in unwanted behaviors.

Tracking progress is the third strategy Robbins discusses. She stresses the importance of monitoring your habits outside of your mind, as keeping track of progress can significantly enhance motivation and accountability. Robbins shares her daughter’s method of using Post-it notes to track daily achievements, which provides a visual representation of progress and reinforces positive behavior.

Creating a plan is the fourth strategy. Robbins explains that having a specific plan for when and how to implement new habits is crucial for success. This involves thinking ahead about potential obstacles and developing contingency plans. For example, if you plan to exercise outdoors but the weather turns bad, having an alternative indoor workout ready can help you stay on track.

Finally, Robbins advocates for doing your new habits in the morning. She explains that mornings are often the best time to establish new routines because willpower and focus are typically at their peak. By prioritizing habits in the morning, individuals can set a positive tone for the rest of the day.

Overcoming Setbacks and the "What the Hell" Effect

Throughout the episode, Robbins addresses the common fear of setbacks and the psychological phenomenon known as the "what the hell" effect. This occurs when individuals make one mistake and then feel justified in abandoning their goals altogether. Robbins reassures listeners that setbacks are a normal part of the process and that missing a day does not mean failure. Instead, she encourages a mindset of resilience, reminding listeners that they can always get back on track.

The Power of Future Self

Robbins emphasizes the importance of thinking about your future self when making decisions. By considering what the future version of yourself would want, you can make better choices in the present. This approach not only helps in habit formation but also reduces decision fatigue, making it easier to stick to your goals.

Conclusion: The Journey of Becoming

In closing, Mel Robbins reiterates that the journey of habit formation is not just about achieving specific goals but about becoming the person you want to be. By implementing the five strategies discussed in the episode, listeners can create patterns that align with their desired identity. Robbins’s message is clear: you are capable of change, and by mastering the skill of habit formation, you can unlock a better version of yourself.