Psychology & Mindset · Volume 34
The Psychology of Habit
Why change is hard — and how to make it stick
The Habit Engine
Signature edition
- Why change is hard — and how to make it stick
- Build good habits, break bad ones
- Systems that run on autopilot
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About this book
Every January, millions of people decide to change. By February, most have quietly gone back to old routines. Not because they're weak — because they tried to change behaviour with motivation alone.
This book explains what psychology has learned about habits: how they form, why they're so stubborn, and the practical tools that make new behaviours automatic — cues, if-then plans, environment design, identity, tracking and support. You'll learn how to break unwanted habits, how to recover from slips without giving up, and how to apply all of it to training, eating, sleep and screen time.
Practical, evidence-informed and full of worksheets, with a 30-day plan to build one habit that lasts.
Inside: 18 chapters
- 01Why Change Is Hard
- 02How Habits Work
- 03How Long Habits Take
- 04Cues: Make It Obvious
- 05If-Then Plans
- 06Environment Design
- 07Make It Easy
- 08Rewards: Make It Satisfying
- 09Identity
- 10Tracking
- 11Breaking Unwanted Habits
- 12Slips and Relapse
- 13Habits for Body and Mind
- 14Habits in Hard Times
- 15Three Stories
- 16A 30-Day Habit Plan
- 17Questions People Ask
- 18Glossary
Read the introduction
Chapter 1
Why Change Is Hard
Think of something you do every day without deciding to: brushing your teeth, checking your phone when you wake up, the route you take to work, the way you make tea. You don't weigh the pros and cons each time. You just do it.
Now think of something you've tried to start — going to the gym, eating more vegetables, sleeping earlier — and how much effort each day of it required. The difference between those two lists is the difference between a habit and a decision.
Most of life runs on habit
Psychologists who have asked people to record what they're doing throughout the day have found that a large share of daily behaviour is repeated in the same context almost every day — often while thinking about something else. That isn't laziness; it's efficiency. If you had to deliberately decide every action, you'd be exhausted by breakfast.
The book continues for 59 pages across 18 chapters.
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