— By Dr. Sandip Roy.
Have you ever wondered why some habits stick while others fall by the wayside?
The trick to sticky habits lies in a powerful concept popularized by James Clear, author of “Atomic Habits.”
This concept, known as “identity-based habits,” has its roots in psychological research on behavior and identity formation. James Clear brought it to the mainstream, showing us how it can revolutionize habit formation and personal development.
Essentially, it binds your habits to your new self-identity. You change how you see yourself, and new behaviors and routines start to form.
So, if you want to build a new habit that will stick, then you should learn how to adopt identity-based habits.
- Your actions and behaviors are a reflection of your self-image.
- Small changes in your internal narrative and self-perception can lead to big shifts in your behaviors.
- Instead of setting behavior-focused goals, like trying to start a daily exercise habit, embracing the identity of a health-conscious celebrity might lead you to naturally adopt a sustainable workout regimen.
How to Build Identity-Based Habits
The idea of “identity-based habits” isn’t new. Dr. Maxwell Maltz presented it way back in 1960, in his groundbreaking work Psycho-Cybernetics. Maltz’s idea — that our actions are often a reflection of our self-image — was based on research.
1. Adopt A New Identity
When you adopt a new identity, you’ll find that forming and maintaining habits becomes more natural and sustainable.
If you have trouble getting up early, imagine yourself a “morning person.” Choose someone famous to model your new identity, like Tim Cook, Richard Branson, Scott Adams, Oprah Winfrey, Michelle Obama, or Indra Nooyi, who all get up at the crack of dawn.
This simple identity shift can make it unimaginably easier for you to wake up early and build an enviable morning routine.
Here’s how to deepen the process of identity internalization:
- Define Your Identity: Write down the characteristics of the new identity you wish to adopt. Be specific about the traits and behaviors that define this identity. For example, a “morning person” might be described as someone who feels energized by the start of the day, enjoys the quiet of the morning, and uses the time for personal development.
- Visualize the New You: Spend time each day visualizing yourself living as your new identity. Imagine how you would feel, what you would do, and how others might respond to you. This visualization practice helps solidify the identity in your mind.
- Act “As If”: Begin to act as if you are already the person you wish to become. Adopt the habits and behaviors associated with your new identity. If you’re becoming a “morning person,” start by setting your alarm earlier and planning a morning routine that excites you.
- Create Identity Anchors: Use physical or symbolic reminders of your new identity. This could be as simple as a motivational quote on your mirror, a book by someone who embodies your desired identity, or a playlist that gets you in the right mindset.
- Reflect and Adjust: Regularly reflect on your progress and how closely your actions align with your new identity. Be patient with yourself and recognize that deep change takes time. Adjust your approach as needed to more fully embrace your new identity.
2. Don’t Over-depend On Willpower
It’s a common mistake to rely too much on willpower alone to build a new habit. Because willpower is a limited resource.
Identity-based habits are a sustainable alternative, They focus on self-perception rather than sheer force of will.
Here’s how to leverage this part:
- Build Habits into Your Identity: Instead of viewing habits as tasks you need to force yourself to do, integrate them into your self-concept. If you see yourself as a person who values health, then activities like exercising and eating well are natural extensions of your identity.
- Set Up Your Environment for Success: Arrange your surroundings to support your new habits and minimize the need for willpower. If you’re embracing being a “morning person,” prepare your morning essentials the night before to make getting up early easier.
- Use Routine to Your Advantage: Establish routines that reinforce your new identity and make the desired behavior automatic. The less you have to think about doing something, the less willpower you’ll need to execute it.
- Practice Self-Compassion: Changing habits and identities is challenging. Be kind to yourself in the process. Recognize that setbacks are part of the journey and use them as learning opportunities rather than reasons for self-criticism.
The good news is that, per se, identity-based habits don’t draw too much from willpower. So you’re left with more mental energy to handle your personal and professional duties without feeling stressed.
Some advice here:
- Model yourself a new identity, but don’t try too hard to act and behave like them all the time.
- Be kind to your mistakes; your changed self-perception is already trying to concretize new habits.
3. Align Your Misaligned Habits With Your New Identity
Our modern identities are way more complicated than they were a decade ago.
Today, we’re all trying to balance a professional life with a social and personal one, both online and offline. Your habits should mirror this dynamism, and keep evolving.
But you might find that some of your old habits don’t gel with your new identity. Some habits clash with the newfound self-identity. Here’s how to make that alignment practical and actionable:
- Conduct a Habit Audit: Start by taking stock of your daily routines. Which habits contribute to your goals and which ones detract? For example, scrolling through social media first thing in the morning may conflict with your identity as a “morning person” who values productive starts to the day.
- Define Your Core Values and Aspirations: Articulate clearly what your new identity stands for and aims to achieve. If your goal is to be more environmentally conscious, your habits must mirror sustainable practices, like reducing plastic waste or choosing eco-friendly products.
- Identify and Replace Misaligned Habits: Look for specific habits that clash with your new identity, and replace them with supportive ones. If you’ve adopted the identity of a health-conscious person but frequently eat processed/packaged foods, make and refrigerate small boxes of nutritious meals for a week.
Here are some real-world steps to take:
- For Leadership: If you see yourself as a leader, dedicate time to mentor others, engage in continuous education about your field, and practice decisive, yet empathetic decision-making. Speak so that people get your message, listen without getting too anxious to answer, and admit that you have to gather data about things you don’t know.
- For Creativity: Aspiring to be more creative? Schedule regular “idea sessions” where you brainstorm without judgment, carry a notebook for spontaneous thoughts, or set up weekly explorations of new art, literature, or music. Be candid about your limits and doubts.
- For Fitness: If a fit and active lifestyle is part of your identity, align your habits by setting consistent workout times, tracking your progress, and preparing healthy meals in advance.
Embedding New Habits:
- Visual Cues: Place reminders around your living and workspaces that nudge you towards your new habits. A visible list of your core values or aspirations can serve as a constant prompt.
- Community Support: Surround yourself with people who embody the identity you aspire to. Their habits and mindsets can offer inspiration and practical advice for aligning your actions with your desired identity.
- Celebrate Progress: Acknowledge the steps you take towards habit realignment, no matter how small. This reinforces the connection between your actions and your identity.
Some advice here:
- Habits aren’t set in stone — you have the freedom to modify them to serve your identity and goals better.
- Feel bold enough to reassess if things aren’t working as well as you expect, and realign the remnants of your old habits with your identity.
4. Get A Boring (Yet Dynamic) Discipline
Rely on discipline; it keeps you less stressed and gives a greater sense of life-satisfaction.
Habits that are rooted in your identity are more enduring. This identity becomes even stronger when you infuse it with discipline.
Imagine yourself as a master orator. This identity requires discipline.
Get yourself into a boring daily grind of learning new things relevant to your identity, keeping notes of them in synopses, and speaking in a way that the audience can understand and remember you.
- Choose a child as your first audience, or speak to your reflection in the mirror.
- Better yet, record yourself and listen to it.
- Identify areas where you can improve.
But how do you keep the flame of discipline alive, especially when novelty fades?
Here’s how you can infuse adaptability and engagement into your disciplined routine:
- Inject Novelty: Break the monotony. Bring in new challenges or themes related to your identity. Aspiring orator? Try different topics, imagine speaking in front of different people (school vs. corporate), and play around with fresh formats (story-driven vs. data-driven) This will keep your discipline fresh and also broaden your skill set.
- Celebrate the Milestones: Acknowledge and celebrate every step forward, no matter how small. Celebrating milestones reinforces your commitment and makes the disciplined journey enjoyable and rewarding.
- Embrace Flexibility: Life is unpredictable. When faced with unforeseen changes, adapt your disciplined practices without losing sight of your ultimate goals. Flexibility within discipline ensures that you remain resilient and responsive to life’s ebbs and flows.
- Solicit and Apply Feedback: Actively seek feedback and use it as a tool for continuous improvement. This iterative process of action, feedback, and adaptation is essential for growth and mastery.
The path to mastery has a bridge named Consistent practice and Frequent feedback.
That bridge of discipline connects your identity and your habits. It’s the key to manifesting your aspirations into reality.
Commit to a discipline that mirrors your deepest values, and watch as your identity-based habits lead you toward your goals.
Practical Steps To Build Identity-Based Habits
1. Start Small and Leverage Your Environment
Here’s how to start with something small:
- Pick a Small Goal: Choose something easy to start with, like reading a few pages each day or clearing your desk each morning.
- Change Your Space to Match: Arrange a special spot in your home for this activity. Make it inviting and ready for your new habit.
- Use Your Setup: Every time you see your reading nook or tidy desk, use it as a cue to do your new habit. It’s like your environment is reminding you to stick with it.
Here’s how you might make your surroundings support your new identity:
- If you’re to become a more avid reader, set up a cozy reading nook with your favorite books within easy reach.
- If you want to boost productivity, organize a minimal desk with barely the stuff that you absolutely need to work efficiently.
Build a dedicated relaxation area.
2. Keep a Positive Focus and Utilize Your Strengths
Keep a Positive View and Play to Your Strengths
Focus on the good things that your new habits will bring into your life, making sure they really reflect who you are. Use what you’re already good at and what you love doing to help these habits stick. For instance:
- If you love being outdoors, build a habit of a daily walk or run in the park.
- Enjoy cooking? Start making one new healthy recipe each week.
Here’s the simple plan:
- Think of the Benefits: Remind yourself why you’re starting this habit. Is it to feel healthier, be more organized, or learn something new? Keep these positives in mind.
- Match Habits with What You Love: Choose new habits that fit with things you already enjoy or are good at. This makes it easier and more fun to keep them up.
- Make It a Part of You: Let these habits become things you’re known for. Love the outdoors? Be the person who never misses a morning walk. Love to cook? Become known for your healthy, tasty meals.
3. Make Routines Fun and Get An Accountability Partner
Turn your daily tasks into fun activities by adding bits of joy and excitement. Team up with a friend, coworker, or mentor — people who get what you’re trying to do.
Having this accountability partner to share your progress with can really boost your commitment.
- If you’re trying to exercise more, make your workouts more fun by creating playlists of your favorite songs or trying out different outdoor activities.
- Want to eat healthier? Cook meals together with a friend once a week, trying out new recipes that excite you both.
Here’s how to do it easily:
- Add Fun to Your Habits: Think about how to make each task more enjoyable. Music, podcasts, or even a change of scenery can turn a chore into something you look forward to.
- Find Your Habit Buddy: Choose someone who will cheer you on, share the journey, and hold you accountable. This could be a friend with similar goals or someone who simply wants to support you.
- Check-In Regularly: Share your wins and challenges with your buddy. Knowing you’ll report back to someone can motivate you to stick with your routine.
4. Track Your Progress With Kindness and Patience
Make it a habit to see how much you’ve achieved and give yourself a pat on the back for every bit of progress. This helps you see the good in your efforts and the positive shifts happening.
Treat yourself with kindness, understanding that growing can be tough and sometimes things don’t go as planned. Being patient and gentle with yourself is key during these times.
- If you’re learning a new skill, mark down each time you practice. Celebrate when you hit a certain number of hours.
- Working on being more positive? Note each day you manage to shift a negative thought to a positive one.
Here’s a simple way to do it:
- Track Regularly: Keep a simple log or journal of your progress. This could be marking a calendar, jotting notes in a diary, or using an app.
- Celebrate Small Wins: Got through a day without skipping your new morning routine? That’s a win. Managed to read before bed for a week straight? Another win. These small victories add up.
- Be Your Own Cheerleader: When things get tough, remind yourself of how far you’ve come. If you slip up, don’t be hard on yourself. Recognize it as part of the journey and move forward.
Remember: Self-compassion is nonnegotiable during your habit change journey.
5. Review and Tweak Your Habits Regularly
Take time to think about how your new habits are fitting into your life.
See what’s helping you move forward and what might be holding you back. Be ready to change your plans to match who you are becoming.
Being able to shift gears keeps your habits up-to-date and in line with your goals.
- If you’ve been trying to meditate in the morning but find you’re consistently too rushed, consider switching to evenings when you might be more relaxed.
- Discover that the healthy eating plan you started is too rigid? Try adjusting it to include more variety or flexibility.
Here’s how to make it work:
- Set Regular Check-Ins: Decide on a time each week or month to review your habits. This could be a quiet Sunday evening or the last day of the month.
- Ask Yourself Key Questions: Are these habits bringing me closer to my goals? Do they still feel right for me? What could I do differently?
- Be Open to Change: If something isn’t working, don’t be afraid to change it. This isn’t giving up; it’s smart adjusting. Remember, the goal is progress, not perfection.
6. Make New Habits Part of Your Everyday
Fitting your new habits into your everyday life helps them stick for good. Try linking new habits with things you already do, making a smooth flow where each habit helps the others along.
- If you want to drink more water, have a glass every time you finish a work email.
- Looking to be more active? Do a few stretches every time you get up for a coffee break.
Here’s a straightforward plan:
- Identify Daily Routines: Think about what you do every day without fail. This could be brushing your teeth, making coffee, or checking emails.
- Attach New Habits to These: Choose spots in your routine to add your new habits. This way, the old habit reminds you to do the new one.
- Keep It Flowing: Over time, these new habits will feel as natural as the old ones. They’ll just be part of what you do.
7. Get Strength From Others
Join groups of people who are working towards similar things or who have already made these changes part of their lives. Being part of a community gives you extra support and ideas, keeping you motivated and feeling understood.
- If you’re trying to eat healthier, find a cooking or nutrition group.
- Want to run a marathon? Join a running club or an online group for runners.
How to get the most from communities:
- Find Your People: Look for groups that match your goals. This could be a local club or an online forum.
- Share and Listen: Talk about your own journey and listen to others. Sharing tips and challenges can help everyone.
- Lean on the Group: When you hit a tough spot, encouragement and advice from the group can push you through.
- Don’t hesitate to ask for help when you need it. You don’t have to battle it out on your own.
- Friends, family, and colleagues can encourage your efforts and give you new ideas.
- Reach out to psychological professionals for support.
Why are identity-based habits more effective than those based solely on willpower or external goals?
Because identity-based habits tap into the human need for consistency between our beliefs and actions. They make new habits feel more like a natural extension of who we are.
The way we act often corresponds with how we see ourselves. So,
- Take that first step today, and you will find it gets easier to make the rest of the journey.
- Find someone you have always admired in a field of your choice, and embrace their identity.
- Watch your actions naturally align with your new self-image and transform you into the person you’ve always wanted to be.
√ Also Read:
- How Are Habits Made In The Brain (3 R’s of Habit Formation)
- How To Be Financially Happy: 7 Habits of The Happy+Rich
- How To Finally Stop & Break That Bad Habit This Year
- 7 Steps To Change Any Habit (Using Psychology)
- 10 Ways To Handle Criticism Like A Pro
√ Please spread the word if you found this helpful.
• Our Story!