Have you ever wondered why some people seem to effortlessly make changes in their lives, while others struggle to keep a habit for more than a week? Maybe you’ve set New Year’s resolutions, only to let them slip away within a few days. Or perhaps you’ve tried every productivity hack, time management tool, or self-help book out there, but the results were always short-lived.
What if I told you that the key to lasting change doesn’t lie in finding the perfect system or trick, but in something much deeper: your identity?
Let me explain how identity-based habits can be the game-changer you’ve been waiting for.
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The Power of Identity
You see, habits are more than just actions; they are reflections of who we believe we are. The real shift doesn’t happen when you change what you do, but when you change who you believe you are.
Let me take you on a journey through this idea with a simple story.
Imagine you’re trying to quit smoking. You’ve tried every method—nicotine patches, cold turkey, and even motivational speeches. One day, someone offers you a cigarette. In that moment, if you identify as a smoker, you’re far more likely to say, “Just one won’t hurt.” But, what if instead, you saw yourself as a healthy, non-smoking person? That identity would make it easier to turn down the cigarette.
The point is simple but profound: your habits are a direct expression of your identity. If you want to change your habits, you need to first change the way you see yourself.
The Habit Loop: How It Works
Before we dive into how to build identity-based habits, let’s first talk about how habits generally work. Every habit follows a cycle, which is often called the habit loop:
- Cue – Something triggers the behaviour. It could be a time of day, an emotional state, or an environment.
- Craving – You desire a certain outcome from the habit, like relaxation or pleasure.
- Response – The action you take to fulfil the craving, like eating junk food or scrolling through social media.
- Reward – The satisfaction you get after performing the action.
But here’s where things get interesting. If we only focus on the response and reward, we’re missing the most important part of the equation: the identity.
Research backs this up. In a study published in the Journal of Personality and Social Psychology, researchers found that people who associated their actions with their identity (e.g., “I am a runner”) were more likely to stick with their behaviours long-term than those who focused on external goals (like “I want to run a marathon”) (Duhigg, 2012). This shows that identity isn’t just a mental concept; it can deeply influence our actions.
Identity-Based Habits: The Shift That Lasts
The key to making habits stick is to focus on who you want to become rather than just what you want to achieve.
Take the example of someone wanting to get fit. Most people start by setting a goal like, “I want to lose 10 kg.” That’s fine, but it’s focused on a goal. What if instead, the focus was on identity?
“I am someone who enjoys working out.”
That shift in perspective is what makes the difference. Instead of focusing on the end result (losing weight), you focus on the type of person you want to become: a fit person. This small but powerful shift in mindset will change how you approach exercise, eating, and all your other habits. You’ll no longer see working out as something you have to do; it becomes part of who you are.
This idea aligns with research conducted by Carol Dweck, a Stanford psychologist who popularized the concept of a “growth mindset.” In her studies, she found that when individuals believe they have the capacity to develop traits (like intelligence or fitness), they are more likely to engage in behaviours that support those changes. A growth mindset is an identity-based approach that leads to long-lasting transformation (Dweck, 2006).
The 2 Layers of Behaviour Change
James Clear, the author of Atomic Habits, describes two layers of behaviour change:
- Outcome-Based Change: This is where most people start. They focus on what they want to achieve—getting fit, writing a book, losing weight. The goal is to change the outcome.
- Identity-Based Change: This is the deeper layer. It’s about changing who you believe you are. Instead of focusing on the outcome, you focus on becoming the type of person who would naturally achieve that outcome.
This dual-layer framework is supported by neuroscientific research. In a study led by Dr. Wendy Wood, a psychology professor at the University of Southern California, she found that when individuals focus on their habits in terms of identity, their behaviour becomes automatic over time. Wood’s research suggests that when we identify as a certain type of person (a healthy person, a disciplined worker), we are more likely to adopt the behaviours that align with that identity. This makes the behaviour easier and more sustainable, reinforcing the idea of identity-based change (Wood, 2017).
Think about this: Do you want to run a marathon, or do you want to become someone who enjoys running and sees themselves as a runner? The latter approach makes the change more sustainable, because you’re not just chasing a goal. You’re embodying an identity that aligns with your goals.
Small Actions Lead to Big Identity Shifts
But how do you make this shift? It’s simpler than you think.
One of the most effective ways to begin forming identity-based habits is to start small. Remember, small actions compound over time and eventually lead to big changes.
Here’s how:
- Start with the smallest possible action: If you want to become a reader, don’t set a goal of reading an entire book each week. Instead, commit to reading one page a day. That tiny action helps you to show up and, more importantly, feel like someone who reads.
A study by BJ Fogg, a behavioural scientist at Stanford University, found that small habits are far more effective for long-term behaviour change. His research showed that people who start with small, easily achievable actions are more likely to stick with them over time and gradually increase their effort. Fogg’s approach is based on what he calls the “Tiny Habits” method, which encourages starting small and celebrating each success (Fogg, 2019).
- Stack your habits: Once you start small, you can build on that. After reading one page, you might find yourself wanting to read a second. You’re not focusing on the outcome of reading a book; you’re simply reinforcing the identity of being a reader.
- Make it consistent: Consistency is key to reinforcing your new identity. The more often you take the action, the more natural it becomes. Eventually, the habit becomes second nature, and you no longer need to think about it.
How to Design Identity-Based Habits
Now that you understand the power of identity-based habits, here are a few steps to design your own:
- Define the identity you want to adopt: The first step is getting clear about the person you want to become. What kind of habits would this person have? If you want to be a writer, for example, your identity is: “I am a writer.” For that to become your reality, you need to engage in actions that align with that identity.
- Focus on process, not outcome: Instead of obsessing over the outcome, put your energy into the process of becoming the person you want to be. If your goal is to get fit, focus on consistently moving your body, eating healthier, and resting well.
Research from University College London found that it takes an average of 66 days for a new behaviour to become automatic. This study emphasizes the importance of consistent effort and a focus on the process, rather than a rushed result (Lally et al., 2009).
- Embrace your new identity: Start believing that you already are the person you want to be. You don’t need to be perfect, but you need to consistently show up as your new self. If you want to be a healthy person, focus on doing healthy things, even if they are small at first. Over time, you will see yourself as the kind of person who naturally chooses health.
- Celebrate small wins: The most powerful way to reinforce your identity is to celebrate every small victory. Whether it’s completing a 10-minute workout or writing a page of your book, these small wins reinforce the belief that you are the kind of person who can achieve your goals.
Research by Shawn Achor, a psychologist at Harvard University, has shown that celebrating small wins can significantly improve happiness and motivation, which, in turn, boosts performance and habit formation. His findings highlight how positive reinforcement helps to wire our brains for success (Achor, 2010).
- Adapt and adjust: As you continue on this journey, you may need to tweak your habits. It’s okay to adjust your process. The key is to keep showing up and reinforcing your identity.
Overcoming Resistance and Self-Doubt
Of course, adopting new habits, especially those tied to your identity, comes with resistance. You will face days when self-doubt creeps in. But here’s the secret: it’s okay to struggle.
The key is not to aim for perfection but consistency. Even if you slip up, it doesn’t mean your new identity is in jeopardy. Remember, identity is not a fixed trait; it’s a journey of becoming.
The more you identify with the person you want to become, the easier it will be to bounce back from setbacks.
Conclusion
Identity-based habits are the secret to lasting change. Instead of focusing on what you want to achieve, shift your focus to who you want to become. As you consistently embody your new identity, the habits will follow naturally. The power of identity is so strong that it can transform not only your habits but your entire life.
By implementing these strategies and grounding them in scientific research, you’ll not only see improvement in your habits but also in your overall well-being. The secret to lasting change is all in your identity—start shaping it today.
References:
- Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
- Dweck, C. (2006). Mindset: The New Psychology of Success. Random House.
- Wood, W., & Rünger, D. (2017). Psychology of Habits: Implications for Individuals, Organizations, and Society. Annual Review of Psychology.
- Fogg, B. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
- Lally, P., Van Jaarsveld, H. I., Potts, H. W., & Wardle, J. (2009). “How Are Habits Formed: Modelling Habit Formation in the Real World.” European Journal of Social Psychology.
- Achor, S. (2010). The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. Crown Publishing Group.
