Building Better Habits: Practical steps for lasting change
Posted on November 20, 2024 by Adriaan van der Walt, One of Thousands of Executive Coaches on Noomii.
Have you ever struggled to change a habit? Changing habits can be challenging, but neuroscience provides valuable insights to make it possible.
The NeuroLeadership Institute (NLI), a pioneer in applying neuroscience to personal growth, has uncovered practical ways to build habits that last. These strategies can help you move beyond good intentions and create meaningful, lasting change.
What Are Habits and How Do They Work?
Habits are mental shortcuts that save brain power. They follow a simple three-step loop:
Trigger: Something in your environment signals your brain to act, like a notification or a specific time of day.
Action: The behavior you perform in response to the trigger.
Reward: The positive outcome that reinforces the behavior.
For example, the sound of your phone buzzing (trigger) prompts you to check a message (action), which gives you a sense of connection or relief (reward). Over time, this loop becomes automatic.
Myths About Habit Formation
You’ve likely heard the saying, “It takes 21 days to form a habit.” But according to research referenced by the NLI, habits typically take anywhere from 18 to 254 days, with the average being 66 days. It’s not about speed—it’s about consistency. Repeated actions over time are what truly embed habits.
How to Build Better Habits
The NLI highlights three critical elements for creating new habits:
Attention: Becoming aware of what triggers your current habits is the first step. By directing your focus to these triggers, you can start to design new responses.
Repetition: Consistency is essential. Repeating a behavior strengthens the neural connections that make it automatic.
Positive Feedback: Celebrating small wins reinforces new habits. Acknowledging progress—even small steps—creates a reward state in your brain, encouraging you to keep going.
A Simple Tool: The If-Then Plans
One of the most effective ways to replace old habits with new ones is by using an If-Then Plans. This strategy helps you prepare for moments when you might default to old patterns. It works like this:
If a specific trigger occurs,
Then you’ll perform a new action.
For example:
If I feel tempted to procrastinate, then I will set a timer and work for just 10 minutes.
If I start to feel stressed, then I will take a short walk to clear my mind.
These simple, actionable plans help you respond intentionally rather than automatically.
Why Coaching Helps
The NLI’s research also emphasizes that coaching can play a crucial role in habit formation. A coach provides accountability, structure, and encouragement to help you stay on track. With a coach’s support, you can identify your triggers, develop If-Then Plans, and stay consistent as you work toward your goals.
Start Building Better Habits Today
Habits are the foundation of personal and professional success. Whether you want to improve your focus, lead more effectively, or simply feel more in control, building better habits is the key.
Using insights from The NeuroLeadership Institute, I help my clients develop habits that stick—one small step at a time. If you’re ready to start building better habits, let’s connect and explore how coaching can support your journey.
Acknowledgment: This article is inspired by the work of The NeuroLeadership Institute, which continues to provide groundbreaking insights into the science of habit formation and personal growth.
