As a new year or semester begins, many of us set goals and outline plans for self-improvement. However, looking back, it is rare to see all those goals achieved perfectly. We all aspire, but there often lies a gap between who we are now and who we want to be. Recently, I watched a YouTube video that discusses how understanding routines and habits can help us bridge this gap and create lasting change. In this column, I would like to share key insights from that video.

For many, achieving personal goals feels like an uphill battle. You may want to exercise regularly, eat healthily, or develop new skills, but turning those intentions into habits can be challenging. This struggle is not only due to willpower; rather, change is inherently difficult. Our brains resist it, preferring to conserve energy by sticking to established behavior patterns.

Imagine your brain as a dense jungle. Making decisions within this jungle can be demanding and exhausting. To save energy, your brain forms paths based on your actions. Initially, these paths are rough, but with repetition, they become familiar routes that require less effort to traverse. Therefore, changing established behaviors can be especially difficult for adults.

To facilitate change, it is crucial to distinguish between “routines” and “habits.” A routine is a sequence of actions that you carry out the same way every time because they have worked out well for you. Habits are automatic behaviors triggered by cues in our surroundings, often prompted by immediate desires. A routine consists of specific actions that we carry out consistently to achieve desirable outcomes. For instance, cooking a favorite dish involves following a sequence of learned steps. In contrast, habits are automatic and happen without conscious thought, often initiated by triggers like the time of day or specific locations.

For example, you might grab a cookie alongside your morning coffee because it is part of your habitual pattern. Such habits can be either helpful or harmful, depending on the rewards they provide. Although they may sometimes feel counterproductive, habits and routines help streamline our daily activities, enabling our brains to focus on more complex tasks.

To foster positive change, you do not have to rely entirely on willpower. Instead, focus on developing new routines that can transition into habits. Start by breaking down your broader goal into manageable actions. If you aim to get fitter, set a simple target like doing ten squats every morning. Incorporate clear triggers for these actions. Triggers can be visual cues or specific times, ensuring you act in a consistent context. For instance, doing squats in your workout clothes at 8 A.M. in your living room creates a strong association between the trigger and the action.

Repetition is vital. The more consistently you practice these actions, the more likely they will shift from routines to automatic habits. While the initial effort may be demanding, it will become more natural as you continue. Although changing habits can seem misleadingly simple, it is not always easy. The timeline for establishing new habits can range from 15 to 250 days. Remember, small progress is still a success. Change is not a destination; it is a continuous journey. By embracing small improvements, we can achieve significant benefits over time. Ultimately, even a small boost in health or knowledge is much more satisfying than staying stuck because of frustration.