“Be the designer of your world and not merely the consumer of it. Every action you take is a vote for the type of person you wish to become.”
– James Clear
We are in a constant state of making decisions, regardless of our awareness. We make small choices about what to eat, what to wear, and whom to spend time with. These are micro-decisions that, when repeated, become habits.
We must be intentional about what needs to be changed to change our behavior. What habits do we need to either create or break? Intentionality is making deliberate choices instead of moving through the day on autopilot. These decisions are not just about choosing a specific behavior, but about knowing what matters most to you.
In The 8th Habit, Stephen Covey emphasizes finding one’s voice, recognizing talents and passions, and making purposeful choices. This deliberate decision-making fosters habits that go beyond effectiveness, reinforcing personal growth and fulfillment. Effective decision-making is about understanding ourselves and our goals.
Scientific research supports this idea that our brains constantly adapt through neuroplasticity, the process by which our neural pathways change based on experience. This means that, with consistent effort, we can rewire our brains, reshape our habits, and improve our lives.
In this essay, we will look at the science behind our habits and three strategies that might help you design the life you want: 1) habit stacking, 2) temptation bundling, and 3) If-then statements.
The science behind habits and decisions
We define ourselves by the choices or decisions we make. These decisions help shape our identity and destiny. Understanding how our choices influence us and how deliberate decisions create positive habits is essential in managing our time and effort. We can take steps to become better decision-makers. Decisions involve having the correct information, considering the risks, and avoiding biases affecting judgment.
9 Little Habits That Make You a Better Decision Maker, by Amy Morin, LCSW
The Science of Habit, by Debra Rose Wilson, Ph.D.
Good habits simplify decision-making by automating some behaviors. They allow for more mental capacity to handle tougher choices. Every decision is based on values, priorities, and goals. Each choice shows what matters to us and what we hope to achieve. Small decisions have a significant impact. However, we need direction and a plan based on intentional goals to grow personally and professionally.
In previous essays, we have discussed the habit loop (cue, routine, reward). A habit loop is a neurological pattern that explains how habits are formed and maintained. It comprises three key components: a cue (a trigger that starts the habit), a routine (the behavior itself), and a reward (what the behavior delivers, either physically or emotionally). Understanding these components can help you break bad habits and form healthy ones.
Our choices, whether conscious or subconscious, reinforce habit patterns. I advocate continuous improvement incrementally, for example, reading a chapter in a book in the evening. How seemingly insignificant it is to read a couple of pages, yet compounded over time, you complete the book. If this becomes a pattern, you could have read several books in a year. You could be healthier in a year if you consistently eat healthy food daily.
Our subconscious habits run automatically with little thought. Changing a habit or behavior requires making intentional decisions. Then, we must reinforce the new habit or the habit we want to break.
Breaking bad habits through better decisions
Changing habits is hard. We want to fall back into our usual routines, which is what feels comfortable. Henry Ford said, “If you always do what you’ve always done, you’ll always get what you’ve always got.” To alter our habits, we must do something different. Finding strategies or techniques that help us stay focused on the change.
What strategies can help break bad habits and build healthier habits? First, be mindful of the micro-decisions in your daily choices. These small choices shape long-term habits. For example, grabbing water instead of soda, or taking the stairs instead of the elevator.
Strategies like temptation bundling and habit stacking can incrementally change your behavior. Temptation bundling is a strategy where you pair a task you want to do (a temptation) with a task you need to do, making the less enjoyable task more appealing and motivating.
If-Then Planning
Using an “if-then” planning strategy can help you make better choices. This strategy is like setting rules or guidelines to help you change your behavior. You create automatic responses to specific situations. Setting guides in advance enables you to avoid making decisions every time. It becomes imprinted. Thus, increasing your chances of following through on your intentions.
This strategy acts as a pre-planned guide to move through your days and resist temptation, increasing your chances of following through on your intentions. It is a straightforward idea. You identify a specific situation (the “if”) and match it with a desired response (the “then”). Here are a couple of examples:
- If it’s time for lunch, then I will choose a meal with at least one fresh vegetable.
- If I catch myself saying, “I’ll do it later,” then I will commit to working on the task for just five minutes to build momentum.
- If I see unhealthy food on a restaurant menu, then I will choose a healthier option.
This method can increase the likelihood that you will follow goals because it removes uncertainty and makes decision-making automatic. It’s especially helpful for building good habits and practicing self-discipline.
The following two strategies are similar in that they both involve attaching a new desired habit or behavior to an existing one. Both strategies make positive behavior changes easier to adopt. The difference is that habit stacking aims to create sustainable habits. Temptation bundling focuses on making a task more enjoyable and motivating.
Habit stacking
Habit stacking is a strategy that takes advantage of areas of our lives that are already on autopilot. It is a technique in which you attach a new habit to a habit you have already mastered. It involves identifying a habit you have already established and adding the new habit either before or after it.
An example of an automatic habit we have is brushing our teeth in the morning. You don’t have to think about it; it is just something we do. With habit stacking, you attach a new behavior. I make a cup of tea in the morning, which takes 3 minutes. Recently, I started doing three minutes of stretches while I waited. It does not seem like much, but daily movement adds to my fitness.
Everything You Need To Know About Habit Stacking for Self-Improvement, by Cleveland Clinic
Habit Stacking 101: Beginner’s Guide to Building Powerful Habits, by the Art of Improvement
Temptation bundling
Temptation bundling is another strategy for changing habits. It involves pairing a task you should do with a task you want to do; something that gives you instant gratification. It is a mind trick; combining the two activities makes the less desirable task more appealing. Strategies for using temptation bundling are to be specific. Clearly define the activities that you are pairing. Make sure the action you want to do is enjoyable. Then, set some boundaries for yourself and only allow yourself to engage in the desired activity while completing the task you need to do. Repeat the pattern regularly. Consistency will reinforce the habit.
How to Stop Procrastinating and Boost Your Willpower by Using “Temptation Bundling.”, by James Clear
Temptation Bundling Explained (Life-Changing Hack), Develop Good Habits
8 Habits of Successful Decision Makers, According to Psychology
Shaping Your Future: How Every Choice Triggers the Ripple Effect, by Justin Neagle
Conclusion
Our habits shape every aspect of well-being: emotional, mental, physical, and social. Good habits result from intentional decisions, rather than passive routine. Small, consistent choices compound over time, shaping the person we become tomorrow.
Decision-making is an ongoing process that influences our habits, and by becoming more mindful of our choices, we can create a life that aligns with our values and our hopes, plans, and dreams. Something as simple as checking food labels can trigger a chain reaction, leading to healthier eating habits and overall improved nutrition.
Reflection on past decisions allows us to learn from experience, refining our approach and making better choices in the future. Relying on structured strategies over willpower can help to sustain positive behavior. Over time, these simple decision-making prompts help shift behavior by making choices automated. This cultivates habits that support a more fulfilling and successful life.
Recommended Reading
The POWER of Intentional Habits: Mastering Transformative Steps To Fulfil Life’s Purpose, L.A. White-Stone
The 8th Habit: From Effectiveness to Greatness, by Stephen R. Covey
Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness (Most are Five Minutes or Less), by S.J. Scott
Citations
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Photo by Dmitriy Frantsev on Unsplash
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