All in - 03/02/2026
Most people don’t struggle to start new habits.
They struggle to keep them.
Gym memberships, morning routines, healthier eating, regular movement — the intention is usually there. What tends to fall away isn’t willpower, but sustainability. And research suggests the issue isn’t motivation at all. It’s identity.
Lasting habits are less about what you do occasionally, and more about who you believe yourself to be.
One of the strongest predictors of long-term behaviour change is identity-based habits.
Instead of asking, “What do I want to achieve?”
A more effective question is, “Who do I want to become?”
For example:
Not “I want to exercise more,” but “I’m someone who moves regularly.”
Not “I want less pain,” but “I’m someone who looks after my body.”
Not “I should be healthier,” but “I value my health and act accordingly.”
When behaviours align with identity, they require less effort. You’re no longer relying on motivation, you’re simply acting in line with how you see yourself.
Small actions, repeated consistently, are what reinforce this identity over time.
Research consistently shows that smaller, more achievable habits are more likely to stick than ambitious ones.
Big goals can feel inspiring, but they’re also easy to abandon when life gets busy. Smaller habits lower the barrier to entry and make consistency more achievable.
Five minutes of movement.
One intentional walk a week.
One protein-rich snack a day.
These actions might feel insignificant, but they’re powerful because they’re repeatable. Each repetition is a vote for the identity you’re building.
One of the most effective habit strategies is habit stacking: attaching a new behaviour to something you already do.
For example:
Stretch while the kettle boils
Do your exercises after brushing your teeth
Prep snacks while making dinner
This works because it removes the need to remember or decide. The habit becomes part of an existing pattern, rather than something extra you have to fit in.
The easier a habit is to start, the more likely it is to continue.
Habits don’t exist in isolation. They’re heavily influenced by environment.
What’s visible, accessible, and convenient tends to get used. What’s hidden, complicated, or requires effort tends to get skipped.
Simple changes like:
Leaving your exercise mat out
Keeping supportive snacks within reach
Booking sessions in advance
These reduce friction and make the “right” choice the easy one. This isn’t about discipline, it’s about designing your environment to support the habits you want.
Missing a day doesn’t undo progress.
Giving up because of it often does.
Research shows that long-term success comes from returning to habits after disruption, not maintaining perfect streaks. Life will interrupt routines. That’s normal.
The goal isn’t to never miss.
It’s to come back without judgement.
When habits are tied to identity rather than outcomes, they’re easier to resume. You’re not “starting again”, you’re continuing as the kind of person you already are.
Behaviour change is easier when it’s supported.
Accountability, guidance, and feeling understood all increase the likelihood of follow-through. This might look like working with a professional, joining a class, or being part of a community where your habits are normal and encouraged.
We’re far more likely to maintain behaviours when they’re shared, supported, and reinforced by the people around us.
Lasting habits aren’t created through pressure or guilt.
They’re built through clarity, repetition, and self-trust.
When habits reflect who you are and what you value, they stop feeling like things you should do, and start feeling like things you just do.
And that’s where real, sustainable change happens.
All in - 03/02/2026
