3 Steps To Habit Change

‘Success will never be a big step in the future, success is a small step taken just now.’ — Jonatan Mårtensson

Adelina Vasile


Photo by Victor Hernandez on Unsplash

Motivation is a limited resource.

Far too many people rely on it to achieve goals when they should be focusing on productive habits instead. Rolling your eyes already?

What if I’d tell you that 40% of what you do every day happens on auto-pilot, thanks to your… habits?

You don’t need to trust me on this one, but you can trust the researchers at Duke University? If you do, that’s what they claim in “Habits — A Repeat Performance”.

Habits are small things you do without even thinking. They are actions, and like any other action, they can take you in a good or a bad direction.

I believe it was Aristotle who said that “we are what we repeatedly do. Excellence then, is not an act, but a habit.” (Actually NO, as Andrew Everett was so kind to correct, this quote belongs to Will Durant!)

Now, you may be guilty of the Netflix binge-watching habit. Or you could be that weirdo who gulps a green smoothie first thing in the morning. Habits. Bad or good.

Do you know what makes them so impactful and why it’s so easy to stick to them?

The reward factor

A habit is nothing but an addiction to action. And you get addicted to that action because of how it makes you feel. Your brain perceives that feeling as a reward. Rewards make you feel good (in the moment) and activate your desire to just… do it again. And again. And again.

Wouldn’t it be nice if you could ditch that Netflix habit and become addicted to cooking a healthy meal that you enjoy with your family every weekend? Or write 500 words a day every day before you even begin thinking of something else? Or reach that goal of drinking the damn 2 liters of water every day?

Whatever habit you set your sight on, it would be wonderful if you could embrace it faster.

If you’re not making much progress with your good habits, it could be because you’re missing the 3R’s of habit change.



Adelina Vasile

Mother, educator, journalist, copywriter. I write about the things I need to learn myself.