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Habits are the building blocks of our lives. They shape our actions, thoughts, and feelings, ultimately determining our success or failure. But how do we form good habits and break bad ones? How do we make our habits stick and become part of who we are?

Here’s a list of the most effective and proven methods for habit formation. These methods are based on scientific research, psychological theories, and practical experience. By applying these habit formation methods, you will be able to create powerful and consistent habits that will support your personal and professional growth.

Pick a few methods and try them out to see which ones work best for you and your habits. If the method doesn’t work for you, don’t worry. You can explore and experiment with as many methods and strategies as you like. The key is to find what works for you and stick to it.

Here is a list of habit formation methods, with a short explanation and example of each:

• Habit Tracker: A habit tracker is a way to measure whether you made a habit by crossing off each day you stick with your routine on a calendar. For example, if you want to exercise daily, you can mark an X on the calendar for each day you work out.
• Habits Scorecard: A habits scorecard is a way to discover which habits you should change by making a list of your daily habits and rating them as positive, negative, or neutral. For example, if you want to improve your health, you can list habits like eating breakfast, drinking coffee, smoking, etc., and assign them a + or – sign.
• Stabling av vaner: Habit stacking is a way to build new habits by linking them to existing habits. For example, if you want to meditate every morning, you can stack it on top of your habit of brushing your teeth by saying, “After I brush my teeth, I will meditate for one minute.”
• Motivation Ritual: A motivation ritual is a way to create a reliable and consistent source of motivation by performing a series of actions before you do a habit. For example, if you want to run every morning, you can create a ritual of putting on your running shoes, listening to a pump-up song, and stretching your legs.
• Vanekontrakt: A habit contract is a way to hold yourself accountable by making a written agreement with someone else that outlines the consequences of breaking or keeping a habit. For example, if you want to quit smoking, you can sign a contract with a friend that says you will pay them $100 for every cigarette you smoke.
• Habit Loop: A habit loop is a way to understand how habits work by breaking them down into three components: a cue, a routine, and a reward. For example, if you want to stop biting your nails, you can identify the cue that triggers the habit (such as stress or boredom), the routine that you perform (such as biting your nails), and the reward that you get from it (such as relief or satisfaction).
• Habit Reframing: Habit reframing is a way to change your perspective on a habit by replacing a negative or limiting belief with a positive or empowering one. For example, if you want to eat healthier, you can reframe your habit of eating junk food by saying, “I don’t eat junk food because I love myself, and I want to nourish my body.”
• Habit Review: A habit review is a way to track your progress and evaluate your performance by reviewing your habits on a regular basis. For example, if you want to improve your productivity, you can review your habits every month and see how well you followed them, what challenges you faced, and what changes you need to make.
• Habit Environment: A habit environment is a way to design your surroundings to make your habits easier and more enjoyable by removing distractions, adding cues, and optimizing your space. For example, if you want to practice guitar every day, you can place your guitar in a visible and accessible spot, remove any noise or clutter, and decorate your room with music-related posters or stickers.
• Environment priming: This method involves modifying your physical or digital environment to make it more conducive to your habit. It can help you reduce distractions, temptations, and barriers that might prevent you from performing your habit. For example, you can say, “I will prime my environment for studying by turning off my phone, clearing my desk, and putting on some relaxing music.”
• Habit Replacement: A habit replacement is a way to break a bad habit by substituting it with a good one that provides a similar reward. For example, if you want to stop drinking soda, you can replace it with sparkling water or tea that gives you the same fizzy or refreshing sensation.
• Habit Trigger: A habit trigger is a way to start a new habit by using an event, emotion, or location that prompts you to act. For example, if you want to write a journal every night, you can use your bedtime as a trigger to remind you to write.
• Habit Reward: A habit reward is a way to reinforce a new habit by giving yourself something positive or enjoyable after you perform it. For example, if you want to exercise more, you can reward yourself with a smoothie or a Netflix episode after you work out.
• Visualize the outcome: This method involves imagining the benefits of performing a habit and the costs of not performing it. It can help increase motivation and overcome obstacles. For example, if you want to exercise regularly, you can visualize how good you will feel after a workout and how bad you will feel if you skip it.
• Implementation intention: This method involves making a specific plan for when and where you will perform a habit. It can help you stick to your habits by creating a clear trigger and reducing decision fatigue. For example, you can say, “I will meditate for 10 minutes every morning at 7 a.m. in my bedroom.”
• Counterbalancing: This method involves balancing a bad habit with a good one. It can help you reduce the negative impact of your bad habits and create a positive feedback loop. For example, you can say, “I will drink a glass of water for every beer I drink.”
• Batch processing: This method involves grouping similar tasks together and doing them all at once. It can help you save time and energy by reducing switching costs and distractions. For example, you can say, “I will check and reply to all my emails only twice a day, at 10 a.m. and 4 p.m.”
• Ivy Lee method: This method involves making a list of the six most important tasks you need to do the next day and prioritizing them in order of importance. It can help you focus on the most impactful tasks and avoid procrastination. For example, you can say, “Tomorrow, I will do these six things in this order: 1. Finish the report for the client. 2. Call the supplier and confirm the order. 3. Prepare the presentation for the meeting. 4. Review the budget for the project. 5. Update the website with the new information. 6. Send the invoices to the customers.”
• Two-day rule: This method involves never skipping a habit two days in a row. It can help you maintain consistency and momentum with your habits and prevent them from fading away. For example, you can say, “I will write at least 500 words every day, but if I miss one day, I will make sure to write the next day.”
• Pre-commitments: This method involves making a decision in advance that will make it easier to stick to your habit later. It can help you avoid temptation and reduce the need for willpower. For example, you can say, “I will pack my gym bag and leave it by the door the night before so I don’t have to think about it in the morning.”
• Make it obvious: This method involves making your habit cues more visible and noticeable. It can help you remember and initiate your habit more easily. For example, you can say, “I will put a glass of water on my bedside table every night so I see it when I wake up and drink it first thing in the morning.”
• Never empty well: This method involves leaving some unfinished work or a cliffhanger at the end of each habit session. It can help you create anticipation and excitement for the next session and avoid burnout. For example, you can say, “I will stop writing when I have a good idea for the next paragraph so that I can start with momentum the next day.”
• Daily highlights: This method involves choosing one meaningful or enjoyable activity to focus on each day. It can help you create a sense of purpose and direction for your day and make your habits more rewarding. For example, you can say, “Today, my highlight is to have a video call with my best friend, so I will schedule it for 3 p.m. and look forward to it all day.”
• Make it easy: This method involves reducing the friction and effort required to perform a habit. It can help you start and maintain your habit without feeling overwhelmed or discouraged. For example, you can say, “I will read one page of a book every night, so I can easily fit it into my routine and build the habit of reading.”
• Make it Attractive/Satisfying: This method involves adding something fun or enjoyable to your habit or pairing it with something you already like. It can help you increase your motivation and satisfaction with your habit. For example, you can say, “I will listen to my favourite podcast while I do the dishes, so I can make the chore more pleasant and rewarding.”
• Accountability partner: This method involves finding someone who will support you and hold you accountable for your habit. Creating social pressure and feedback can help you stay committed and motivated. For example, you can say, “I will find a friend who wants to learn a new language with me, and we will practice together every week and check on each other’s progress.”
• Desired identity: This method involves choosing a habit that aligns with the type of person you want to become. It can help you change your self-image and behaviour by creating a sense of identity and belonging. For example, you can say, “I want to be a writer, so I will write every day and join a writers’ group.”
• Identity over goals: This method involves focusing on who you are becoming rather than what you are achieving. It can help you build lasting habits and enjoy the process by creating a sense of purpose and meaning. For example, you can say, “I am not just running a marathon. I am becoming a runner.”
• One thing: This method involves focusing on one habit at a time and making it your top priority. It can help you avoid overwhelm and distraction by simplifying your choices and actions. For example, you can say, “I will only work on improving my sleep quality this month, and I will do everything I can to make it happen.”
• Timeboxing: This method involves allocating a specific time slot for each habit or task and sticking to it. It can help you manage your time and energy by creating a clear schedule and deadline. For example, you can say, “I will exercise for 30 minutes every morning from 6:30 to 7:00, and I will not do anything else during that time.”
• Reactive vs. reflective: This method involves becoming aware of your automatic and impulsive reactions to situations and choosing to act in a more deliberate and thoughtful way. It can help you avoid bad habits and develop good ones by increasing your self-control and mindfulness. For example, you can say, “I will pause and breathe before I respond to an angry email instead of reacting impulsively and regretting it later.”
• Self-regulation theory: This psychological theory explains how people regulate their thoughts, emotions, and behaviours to achieve their goals. It can help you understand the factors that influence your motivation and performance, such as your beliefs, values, standards, feedback, and rewards. For example, you can say, “I will use self-regulation theory to monitor and evaluate my progress toward my goal of learning a new skill and adjust my strategies and actions accordingly.”
• Planlegg for hindringer: This method involves anticipating the potential challenges and difficulties that might interfere with your habit and preparing solutions and alternatives in advance. It can help you overcome setbacks and maintain your habits by reducing uncertainty and stress. For example, you can say, “I will plan for obstacles that might prevent me from exercising, such as bad weather, lack of time, or injury, and have a backup plan for each scenario, such as working out indoors, doing a shorter session, or doing a different activity.”
• Anticipation-driven motivation: This principle states that anticipating a positive outcome or reward can increase your motivation and desire to perform a habit. It can help you make your habit more attractive and enjoyable by creating a sense of excitement and curiosity. For example, you can say, “I will use anticipation to drive my motivation to study by setting a goal to learn something new and interesting every day and rewarding myself with a fun activity after I finish.”
• Habit interdependency: This method is a way to create a chain of habits that depend on each other and trigger each other. It can help you create a powerful and consistent routine by leveraging the momentum and synergy of your habits. For example, you can say, “I will wake up early, meditate, drink water, eat breakfast, read, write, and then start working.”
• Domino effect: The domino effect is a habit formation method that involves making a change in one area of your life that can set off a series of changes in other areas. Focusing on one pivotal task or goal can create momentum and lead to significant results across various aspects of your life. For example, your “one thing” might be to write a blog post every week. Once you establish this keystone habit, you might find it naturally leads to other positive changes like improving your writing skills, expanding your network, and increasing your income.
• System over motivation: This is a principle that states that relying on motivation alone is not enough to sustain a habit. It can help you create a system or a process that makes your habit easier, more consistent, and more rewarding. For example, you can say, “I will not rely on motivation to exercise. I will create a system that includes a habit tracker, a workout plan, and a reward system.”
• Internal and external triggers: These are the stimuli that prompt you to perform a habit, either from within yourself or from your environment. It can help you identify and use the triggers that work best for you and your habit. For example, you can say, “I will use internal and external triggers to meditate, such as feeling stressed or seeing my meditation cushion.”
• SMART goals: This is a framework that helps you set specific, measurable, achievable, relevant, and time-bound goals for your habit. It can help you clarify your intention, track your progress, and evaluate your results. For example, you can say, “I will set a SMART goal for learning a new language, such as learning 1000 words in 3 months, using an app, and taking a test.”
• Law of compounding daily actions: This is a principle that states that small and consistent actions can lead to big and significant outcomes over time. It can help you appreciate the power of your habits and the importance of sticking to them. For example, you can say, “I will follow the law of compounding daily actions and write 500 words every day, knowing that it will eventually add up to a book.”