Invisible Habits Are Driving Your Life

You probably remember when you took your last shower, but if I ask you to examine your routine more closely, you might discover some blank spots. Which hand do you use to pick up the shampoo bottle? Which armpit do you soap up first?

Bathing, brushing your teeth, driving to work, making coffee—these are all core habits. In 1890, the psychologist William James observed that living creatures are nothing if not “bundles of habits.” Habits, according to James’s worldview, are a bargain with the devil. They make life easier by automating behaviors you perform regularly. (I would rather attend to what I read in the news on a given morning, for example, than to the minutiae of how I steep my daily tea.) But once an action becomes a habit, you can lose sight of what prompts it, or if you even like it very much. (Maybe the tea would taste better if I steeped it longer.)

Around the new year, countless people pledge to reform their bad habits and introduce new, better ones. Yet the science of habits reveals that they are not beholden to our desires. “We like to think that we’re doing things for a reason, that everything is driven by a goal,” Wendy Wood, a provost professor emerita who studies habit at the University of Southern California, told me. But goals seem like our primary motivation only because we’re more conscious of them than of how strong our habits are. In fact, becoming aware of your invisible habits can boost your chances of successfully forming new, effective habits or breaking harmful ones this resolution season, so that you can live a life dictated more by what you enjoy and less by what you’re used to.

The idea that we are creatures of habit is not new, but the science behind it reveals just how deeply ingrained routines are in our daily lives. Habits shape us in ways we may not fully realize. For example, you might not consciously think about which leg you step out of bed with each morning, or which hand you use to open the door when you arrive home. These actions, while seemingly trivial, are ingrained habits that guide us through our day with minimal thought, allowing our brains to conserve energy for more complex decisions.

While habits can simplify our lives, they can also keep us stuck in patterns we may not even enjoy. The fact that we do things because we are “used to” them rather than because we actively choose to makes it easier to overlook how much these routines shape our well-being. For instance, many of us might have a routine of checking our phones first thing in the morning, not because we need to but because it’s become a habit. This automatic behavior can set a negative tone for the rest of the day, leading to stress, distraction, or a sense of disconnection from the present moment.

Understanding the mechanics of habits can be a powerful tool for change. The habit loop, as described by Charles Duhigg in his book The Power of Habit, consists of three parts: the cue (or trigger), the routine (the behavior itself), and the reward (the feeling or outcome that reinforces the behavior). To break a bad habit or create a new one, you need to identify these elements in your own life. If you recognize that a certain cue triggers an unhealthy habit, you can replace the routine with something that aligns with your goals. For example, if you typically reach for a sugary snack when you’re stressed, you might replace that with a healthier alternative, like a handful of nuts or a walk outside.

The challenge, of course, is that habits are powerful. They are deeply rooted in both our neural pathways and our environments. That’s why it’s often so difficult to change them. Our brain craves familiarity, and anything that deviates from the norm can feel uncomfortable. This is why new year’s resolutions often fail: people may set ambitious goals without addressing the habits that underlie their current behaviors. It’s easy to say you’ll exercise more or eat healthier, but if you don’t examine the habits that prevent you from achieving those goals, you’ll likely find yourself back in your old routine.

However, the good news is that change is possible. Research shows that small, consistent changes can lead to long-term success. By starting with minor tweaks to your routine—such as drinking more water, replacing mindless screen time with reading, or taking a moment to pause and breathe before responding to stress—you can slowly reprogram your habits in a way that aligns with your desires.

As Wendy Wood emphasizes, becoming more conscious of our habits is key to transforming them. By paying attention to the automatic actions that govern our lives, we gain the power to make more intentional choices.

Instead of feeling like a slave to your habits, you can start to reclaim control, ensuring that your daily routines reflect what you truly value, not just what you’re used to. This kind of awareness doesn’t require dramatic change overnight, but over time, it can lead to a life that’s not only more fulfilling but also more aligned with your true goals and desires.In the end, living a life shaped by positive habits is not about perfection, but about making small, conscious choices that bring you closer to the life you want to live. Whether it’s waking up a little earlier, practicing mindfulness, or simply being more aware of how you spend your time, the power of habits lies in their ability to shape your reality without you even realizing it. So, this resolution season, instead of focusing on grand changes, take a step back and start with a simple question: what small habit can I change today to make tomorrow a little better?