Make Your Habits Stick in 2025: The Secret Isn't Willpower

Why does most habit advice fall short? It often hinges on the flawed assumption that we always have enough willpower to push through resistance. Spoiler alert: willpower is a finite resource, and relying solely on it sets us up for failure.

I learned this lesson the hard way. After years of frustration over perceived lack of discipline, I discovered a game-changing insight: environment trumps willpower. The moment I shifted focus from forcing myself to making desired actions easier, everything changed. Simply placing my journal next to my coffee maker led to a consistent morning journaling practice, almost effortlessly.

How to Build Habits That Actually Last

The key to sustainable habits lies in designing systems that minimize friction for good habits and maximize it for bad ones. Research supports this:

• A 2019 study in Health Psychology found people ate 58% more fruit when it was visible and easily accessible.
• Research in the Journal of Clinical Psychology showed participants who linked new habits to existing routines (habit stacking) were 71% more likely to maintain them after three months.

This highlights a core principle: manage the friction.

To Remove Friction for Good Habits:

• Lay out workout clothes the night before.
• Keep a water bottle everywhere you typically sit.
• Place your journal and pen on top of your phone before bed.

To Add Friction for Bad Habits:

• Store tempting snacks in opaque containers on high shelves.
• Delete distracting apps from your phone (require browser login).
• Put the TV remote in a drawer, not readily available.

This environmental design approach works even when motivation wanes because friction (or lack thereof) remains constant.

Make It Fun (Not Just Easy)

Beyond reducing friction, the most effective habit systems incorporate enjoyment. Consider:

• Temptation Bundling: Pair a desired habit with something you love. Save your favorite podcast exclusively for workouts (like my "SmartLess" episodes for morning runs!).
• Gamification: Turn tasks like budgeting into a fun challenge or game.
• Ritual Creation: Associate your habit with a pleasurable experience, like savoring your favorite coffee while writing.

By combining ease with enjoyment, you create a powerful recipe for habits that stick.

🤔 Reflection Prompt

"What's one habit you're currently struggling with? How could you redesign your environment or add an element of enjoyment to make it easier or more appealing this week?"

The 24-Hour Habit Experiment

Let's put environmental design into practice:

1. Choose Your Target: Select ONE small habit you want to improve.
2. Design Your Environment: Tonight, make ONE specific change to your surroundings that reduces friction for this habit tomorrow (e.g., prep breakfast ingredients, place your book on your pillow).
3. Add Joy: Intentionally pair this habit with something enjoyable (e.g., listen to music while tidying, call a friend during your walk).
4. Track the Difference: Tomorrow, notice how the environmental tweak and added enjoyment affect your behavior. Did the habit feel easier, more natural, or more pleasant?

Reply and share the habit you're redesigning! I'd love to hear about your experiment.

30-Second Friction Fix

Take 30 seconds right now to adjust one thing in your environment. Move something blocking a good habit (like clutter on your desk) or add friction to a bad one (like setting app time limits – I use this for social media!). Small tweaks compound over time.

Mastering Your Habits

📚 Read: "The Power of Habit" by Charles Duhigg

A foundational book explaining the science behind habit loops (cue, routine, reward) and how understanding them empowers change.

🔄 Revisit: "Atomic Habits" by James Clear

Mentioned in WW #7, this book provides practical frameworks for making small changes that lead to remarkable results.

🔍 Cool Find: Opal App

A beautifully designed app for managing digital distractions. It allows you to block specific apps or websites across devices with varying levels of intensity, helping you reclaim focus.

Remember, the best habit system isn't the most complex; it's the one you consistently follow. Start small, focus on your environment, add enjoyment, and let the positive changes build.

Cheering you on,
Cathryn