How to Build Habits to Achieve Your Goals 

Imagine setting a goal to run a marathon. The idea is exhilarating, but the path to achieving it can be daunting. Now, consider what happens if you shift your focus from the goal to the habit of running every day. Suddenly, the journey becomes more manageable, and the marathon becomes a natural outcome of consistent effort. This shift in mindset is the essence of why focusing on habits, rather than goals, can lead to more sustainable and long-term change. By concentrating on daily habits, you create a foundation for achieving your larger objectives. 

How Goals and Habits Differ 

The concepts of goals vs. habits are often discussed interchangeably, but they are fundamentally different. A goal is a specific, measurable, achievable, relevant, and time-bound objective that you set with a clear end in mind. It could be something like learning a new skill or achieving a certain milestone in your career. On the other hand, a habit is a routine or behavior that’s repeated regularly and tends to occur subconsciously. Habits are those actions you perform almost on autopilot, like brushing your teeth every morning or going for a daily jog. 

One of the key differences between goals and habits lies in their focus. Goals are often future-focused, envisioning a desired outcome that is yet to be achieved. They require a significant amount of conscious effort and willpower to stay on track. Habits, however, are present-focused. They are the daily actions that, over time, accumulate to create substantial change. This distinction is crucial because habits, once established, require minimal conscious effort, making them more sustainable in the long run. 

Why Your Brain Prefers Habits 

While goals and habits both play important roles in personal development, it's helpful to understand how they complement each other.  Habits, by their very nature, are designed to be integrated into our daily routines seamlessly, making them a preferred choice for our brains. This preference stems from the automatic nature of habits, which reduce the cognitive load required for decision-making. Once a habit is established, it becomes a subconscious behavior, freeing up mental energy that’d otherwise be consumed by conscious effort and willpower. 

Moreover, the consistency of habits contributes significantly to their effectiveness. Habits are less susceptible to disruption compared to goals, which can be easily derailed by changes in circumstances or motivation. The emotional impact of habits is another factor that makes them appeal to our brains. Unlike goals, which provide a momentary sense of accomplishment once completed, habits offer continuous gratification. This ongoing positive reinforcement strengthens the habit loop, making it more likely that the behavior will be repeated. The steady stream of emotional rewards that come with habits helps them stick around longer, making them a powerful tool for long-term change. 

The Habit Loop: How New Habits Form 

Research has shown that it can take anywhere from 18 to 254 days to form a new habit, with the average being around 66 days. Can you even remember the last time you did something consistently for 66 days straight? Or how about over 200 days? It goes without saying that consistency and patience are paramount in the process of habit formation. 

At the core of the habit formation process is what is known as the habit loop, a cycle that comprises three essential components: the cue, the routine, and the reward. Each of these components plays a vital role in establishing and reinforcing new habits. 

The habit loop begins with the cue, which serves as a trigger that initiates a specific behavior. This cue can be anything from a particular time of day, a location, an emotional state, or a preceding action. For example, the cue could be the alarm going off in the morning, signaling it's time for a morning jog. Once the cue is recognized, the second component of the habit loop comes into play: the routine. The routine is the actual action or behavior performed in response to the cue. In the case of the morning jog, the routine would be lacing up your running shoes and heading out for a run. 

The final component of the habit loop is the reward, which is the positive outcome or benefit that reinforces the behavior. The reward could be the endorphin rush after a run, a sense of accomplishment, or even a small treat you allow yourself afterward. This reward is crucial because it makes the behavior more likely to be repeated. Over time, the cycle of cue, routine, and reward becomes ingrained, and the behavior becomes automatic, requiring less conscious effort. 

The 20-Second Rule: How to Make or Break a Habit 

One practical strategy that stands out for its simplicity and effectiveness for creating a new habit is the 20-second rule. This principle highlights how small adjustments can significantly influence the formation of new habits or the breaking of old ones. By leveraging the notion that habits can be influenced within a short time frame, specifically around 20 seconds, you can make substantial strides towards sustainable behavior change. 

The 20-second rule is based on the idea that reducing the time it takes to start a new habit or increasing the time it takes to engage in an unwanted habit can make a significant difference. For instance, if you want to start a new habit of reading daily, place your book in an easily accessible spot, such as on your bedside table. This reduces the time it takes to begin reading, making it more likely that you'll stick to the habit. Conversely, if you want to break a habit like checking social media frequently, place your phone in a less accessible area, such as another room, adding those crucial 20 seconds of delay. 

Moreover, the 20-second rule can be applied to replace bad habits with good ones. Identify a bad habit you want to break and find a good habit that takes less than 20 seconds to perform. For example, if you tend to snack on unhealthy foods, replace that habit with drinking a glass of water or eating a piece of fruit, both of which can be done quickly. By making the good habit more accessible and immediate, you reduce the likelihood of falling back into the bad habit. 

How to Use Habits to Achieve Your Goals 

To effectively integrate habits into your daily life, start by identifying the behaviors that align with your goals. For example, if your goal is to improve your fitness, you might establish a habit of going for a daily walk or incorporating a short workout routine into your morning. It's important to make these habits as easy as possible to adopt, following the 20-second rule. This idea means that if you make it easier to start a habit, you're much more likely to stick with it. Think about it: if the first step is simple and quick, you're less likely to give up before you even begin. 

Tracking your progress is another essential aspect of using habits to achieve your goals. Unlike the immediate gratification of goal completion, habits offer continuous gratification that reinforces the behavior. By celebrating the incremental wins that come from habitual behavior, you can stay motivated and committed to your long-term objectives. Tools such as habit trackers or simple checklists can help you monitor your progress and provide a visual representation of your achievements. 

Remember, the journey towards your goals is not about grand, unsustainable efforts but about the small, consistent actions that accumulate over time. By focusing on habits rather than goals, you can create a sustainable path to success that aligns with your aspirations and supports long-term change. As you incorporate these habits into your daily life, you'll find that achieving your goals becomes a natural byproduct of your consistent efforts.