What research on self-control and habits says
A 2012 meta-analysis of 102 studies (a total sample of 32,648) found a small-to-medium link between trait self-control, measured with three scales, and behaviour. In the analyses that used one of them, the Self-Control Scale, the link was stronger for automatic than for controlled behaviour, and for imagined than for actual behaviour.
Across six studies (2,274 participants), people with better self-control also had stronger helpful habits, such as study and homework habits, and these habits helped account for outcomes such as finishing homework. These are links in the data, not proof of cause. The authors suggest that good habits, perhaps more than effortfully holding back impulses, are an important link between self-control and good outcomes.
Both describe links, not proof that one thing causes another. The plan below works on the habit side: a fixed moment, less in the way, and a small start.
Three ways to make a habit easier
Tie it to a moment you already have
Habits form as people repeat the same response in the same context. So the plan asks for something you already do every day, like finishing dinner, and puts the habit right after it: “After I finish dinner, I will …”.
Remove one thing in the way
Pick one change that makes starting simpler: put your phone in another room, lay out what you need the night before, block the time in your calendar, or cut one step before you begin. It goes on your card as “To make it easier”.
Start with a tiny version
The tiny version is the one you would still do on a bad day: read 1 page, write one sentence. You can always do more once you have started.
A plan for the days it slips
A 2006 meta-analysis of 94 independent tests found that if-then plans ("If situation Y happens, then I will do X") had a medium-to-large effect on reaching goals (d = .65). For a minimum version and a plan for a missed day, see how to be consistent.
What happens to what you type
Your plan stays in this browser and is never sent anywhere. “Start tracking” saves the habit, its moment and its tiny version in the habit tracker on this device only.
Related tools
- How to be consistent: a minimum version and a plan for missed days
- Habit stacking: link up to 3 tiny habits to moments in your day
- Habit tracker: tick the days you do it; the total never resets
- How to get motivated: when you want something but can’t get going
If you need help now
These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:
988 Suicide & Crisis Lifeline
988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.
Emergency services (911)
US: call 911 if you or someone you know is in immediate harm or danger.
Samaritans
Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.
Emergency services (999 or A&E) · NHS 111, mental health option
UK: call 999 or go to A&E if someone's life is at risk or you can't keep yourself or someone else safe. For urgent help that isn't an emergency, call 111 and choose the mental health option (NHS).
Elsewhere, call your local emergency number.
Sources
- de Ridder DT, Lensvelt-Mulders G, Finkenauer C, Stok FM, Baumeister RF (2012). Taking stock of self-control: a meta-analysis of how trait self-control relates to a wide range of behaviors. Personality and Social Psychology Review 16(1):76–99. PMID 21878607
- Galla BM, Duckworth AL (2015). More than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes. Journal of Personality and Social Psychology 109(3):508–525. PMID 25643222
- Wood W, Rünger D (2016). Psychology of Habit. Annual Review of Psychology 67:289–314. PMID 26361052
- Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology 38:69–119. kops.uni-konstanz.de
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
- Where to get urgent help for mental health. NHS. nhs.uk