Home > Articles

A Handful of Tips for Developing Good Habits

We're all creatures of habit. Each of us has an individually developed set of appropriate behaviors, bad attitudes, good traits, guilty pleasures. To improve ourselves, we need to alter our behavior patterns. Pat Brans shows how we can change our lives by developing new good habits and weeding out the old bad ones.
Like this article? We recommend

Like this article? We recommend

Many people attend training or read self-help books, and they love the ideas so much that they immediately commit to making big life changes. All too often, though, people snap back to their old ways of doing things, because they don't internalize the new ideas and aren't able to turn them into habit.

No one can wave a magic wand over your head and make you form new habits, but I do know a few tricks that might help. Let's take a closer at habits and techniques that you can use to make lasting changes.

What Exactly Is a Habit?

A habit is a behavioral response acquired through repetition. The behavior becomes automatic; given the proper trigger, the habitual response is performed with little or no conscious effort. We need habits, because we simply can't think of everything at once. For example, when you sign your name, you aren't aware of the multitude of small acts you carry out to form the individual cursive letters, but at one time you had to think of every stroke until it became automatic. Normal daily functioning requires that we learn to perform such tasks automatically, with very little conscious effort. When a procedure becomes a habit, we are free to put our cognitive effort to other uses.

One useful feature of habits is that, once you form a habit, you don't have to remember the whole procedure, which dramatically reduces the mental processing needed to perform the action. But learning a new behavioral procedure isn't easy. It requires extensive repetition. "Unlearning" a bad habit is often even more difficult, as a very small number of cues—or even just one—can reactivate the unwanted behavior.

While nobody is really sure what the neurological basis for habits is, neurologists have discovered that the memories we develop for habits and skills differ from our memories of facts, and these two types of memories use different parts of the brain. Abundant evidence points to the basal ganglia as playing an essential role in procedural or habit learning. It can be shown that this part of the brain changes during acquisition of a new routine. Furthermore, lesions in the basal ganglia can make it difficult or impossible for patients to perform procedural tasks. [1] Researchers have these kinds of general ideas, but they're still trying to figure out exactly which neural processes allow us to develop habits—or break them once they're formed.

It would be wonderful if scientists came up with a pill that made it easier to modify our behavior. Unfortunately, nothing like that is on the horizon. We really haven't improved on the "old-fashioned" techniques for acquiring or breaking habits.

How Do We Develop Habits?

A hundred years ago, American psychologist and philosopher William James wrote a good deal on the subject of habit. He said that changing automatic behavior involves pitting two hostile powers against one another. The old procedure has the advantage of being more deeply rooted. To replace it with a new habit, you have to combat the old inclinations long enough for the new behavior to develop even stronger roots.

According to James, the best way to break old habits and learn new ones is to follow three basic rules. Following is my take on James' three rules, which updates them slightly:

Rule 1: Launch yourself with as strong and decided an initiative as possible. Put yourself in situations that encourage the new behavior, and create circumstances that are incompatible with the old behavior. Where appropriate, take a public pledge to change your behavior. Doing these things will give you some momentum in the beginning and push away the temptation to fall back to your old ways. For every day you postpone a breakdown, the less likely it will ever happen.

Rule 2: Never allow an exception to occur until the new habit is securely rooted in your life. Try never to let new habits lose a battle against old ones. Every time you give in slightly to the old procedures, you throw away the effort you put into building the new ones. You need a series of uninterrupted successes for your new habits to become strong enough to override your nagging old habits.

Rule 3: Seize the very first possible opportunity to act on every resolution you make, and on every emotional prompting you experience in the direction of the habits you aspire to gain. You need to make your new habits automatic and forge their automatism into the brain. The more you exercise new behavior, the faster you develop the motor effect.

James also believed that it's important to keep alive your capacity to develop habits by performing a little gratuitous exercise every day. That is, do something every day for no other reason than that it's difficult. This exercise will raise your capacity for self-control. [2]

James' ideas are consistent with the work of modern researcher Roy F. Baumeister, whose studies suggest that self-regulation is something like sports training: When you've done too much, you tire of it, and your capacity for it is diminished. But you can also build stamina through practice.

According to Baumeister, self-regulation often consumes a limited resource like energy or strength, creating a temporary state of ego depletion. This depletion occurs because self-regulation overrides the ego's initial response, which is to act according to habit. Overcoming habit involves an internal battle between the first impulse and the new behavior. However, experiments have shown that the effects of ego depletion don't impair the ability to perform a difficult task, as long as that task doesn't require self-control. For example, working on your habits doesn't diminish your ability to solve straightforward math problems or memorize words. But excessive self-regulation in one area does diminish the capacity for self-regulation in a completely different area. If you spend all day trying to correct your posture, for instance, your efforts to restrain your drinking will be impaired in the evening. Working on one habit diminishes your capacity to work on another during the same day.

The good news, according to Baumeister, is that you can get better at developing new habits through practice. Self-regulation seems to be driven by a core capacity. If you perform exercises in one sphere, you become better at self-regulation in other spheres. For example, people who get good at dieting become well practiced in self-regulation. These people will therefore have increased capacity to develop good habits in time management. [3]

Benjamin Franklin's Method for Changing Habits

Now let's go back further in time, before William James. Nearly three hundred years ago, Benjamin Franklin developed an approach to changing habits. As a young adult seeking to improve himself, Franklin compiled a list of 13 virtues, giving a brief definition of each. As reported in his autobiography, [4] Franklin felt these character traits to be important, but he found himself lacking in them, and he thought that nurturing these habits would bring about big improvements in his life:

  1. Temperance
  2. Silence
  3. Order
  4. Resolution
  5. Frugality
  6. Industry
  7. Sincerity
  8. Justice
  9. Moderation
  10. Cleanliness
  11. Tranquility
  12. Chastity
  13. Humility

Franklin ordered his list in such a way that improving virtues higher up on the list facilitated improvement of those characteristics lower down. For example, if he improved on temperance, silence would come more easily.

Next, Franklin decided to focus his efforts on one virtue at a time, trying to develop the right habits in that area so the desired behavior became habit. To this end, each week he would concentrate on improving one of the virtues.

He carried his list with him, and every day he would note how many times he violated the virtue he was working to improve. At first he was surprised to see how "faulty" his behavior was, but he resolved to make improvement. The daily rating allowed him to measure progress.

Franklin set out to work through his entire list in a 13-week cycle, completing four such cycles per year. He went through one year in that way and then progressively slacked off.

Franklin noted in his autobiography that, while perfection was unattainable, he could make big improvements through his method. He must have done something right, because following his work to develop better habits, Benjamin Franklin went on to be a journalist, a business owner, a diplomat, a philosopher, and a founding father of the United States.

So what can we mere mortals do to develop good habits?

Three Rules for Forming Good Habits

Before beginning this technique, make sure that you can truly integrate the new behavior. Can you take on the idea as your own? You'll never fully accept a notion that you don't understand, or one that's inconsistent with your values. If you can pass this step, you can start working the idea into habit.

To develop good habits, you need to follow these three rules:

Rule 1: Start out committed to the new behavior. You may even make a public proclamation that you're going to change or develop a habit. For some people, public commitment adds motivation.

Rule 2: Work on only one habit at a time. Avoid becoming too ambitious. If you can change even one habit, you're doing much better than most people.

Rule 3: Establish visual reminders. Benjamin Franklin used a notebook. You might add a note on your smartphone or a reminder in your electronic calendar.

You've made it through this article, so clearly you're interested in what it takes to develop good habits. Now all you have to do is print these tips and tape them on the wall near your desk. Next time you attend training or read a good self-help book, try applying these three axioms to your effort to develop new habits.


[1] Ann M. Graybiel, "The Basal Ganglia: Learning New Tricks and Loving It," Current Opinion in Neurobiology, Vol. 15 (2005), pp. 638–644.

[2] William James, Talks to Teachers on Psychology: And to Students on Some of Life's Ideals. New York: Henry Holt and Company, 1925.

[3] Roy F. Baumeister, Kathleen D. Vohs, and Dianne M. Tice, "The Strength Model of Self-Control," Current Directions in Psychological Science Vol. 16, No. 6 (2007), pp. 351–355.

[4] Benjamin Franklin, The Autobiography And Other Writings. Oxford University Press, 1993.

InformIT Promotional Mailings & Special Offers

I would like to receive exclusive offers and hear about products from InformIT and its family of brands. I can unsubscribe at any time.


Pearson Education, Inc., 221 River Street, Hoboken, New Jersey 07030, (Pearson) presents this site to provide information about products and services that can be purchased through this site.

This privacy notice provides an overview of our commitment to privacy and describes how we collect, protect, use and share personal information collected through this site. Please note that other Pearson websites and online products and services have their own separate privacy policies.

Collection and Use of Information

To conduct business and deliver products and services, Pearson collects and uses personal information in several ways in connection with this site, including:

Questions and Inquiries

For inquiries and questions, we collect the inquiry or question, together with name, contact details (email address, phone number and mailing address) and any other additional information voluntarily submitted to us through a Contact Us form or an email. We use this information to address the inquiry and respond to the question.

Online Store

For orders and purchases placed through our online store on this site, we collect order details, name, institution name and address (if applicable), email address, phone number, shipping and billing addresses, credit/debit card information, shipping options and any instructions. We use this information to complete transactions, fulfill orders, communicate with individuals placing orders or visiting the online store, and for related purposes.


Pearson may offer opportunities to provide feedback or participate in surveys, including surveys evaluating Pearson products, services or sites. Participation is voluntary. Pearson collects information requested in the survey questions and uses the information to evaluate, support, maintain and improve products, services or sites, develop new products and services, conduct educational research and for other purposes specified in the survey.

Contests and Drawings

Occasionally, we may sponsor a contest or drawing. Participation is optional. Pearson collects name, contact information and other information specified on the entry form for the contest or drawing to conduct the contest or drawing. Pearson may collect additional personal information from the winners of a contest or drawing in order to award the prize and for tax reporting purposes, as required by law.


If you have elected to receive email newsletters or promotional mailings and special offers but want to unsubscribe, simply email information@informit.com.

Service Announcements

On rare occasions it is necessary to send out a strictly service related announcement. For instance, if our service is temporarily suspended for maintenance we might send users an email. Generally, users may not opt-out of these communications, though they can deactivate their account information. However, these communications are not promotional in nature.

Customer Service

We communicate with users on a regular basis to provide requested services and in regard to issues relating to their account we reply via email or phone in accordance with the users' wishes when a user submits their information through our Contact Us form.

Other Collection and Use of Information

Application and System Logs

Pearson automatically collects log data to help ensure the delivery, availability and security of this site. Log data may include technical information about how a user or visitor connected to this site, such as browser type, type of computer/device, operating system, internet service provider and IP address. We use this information for support purposes and to monitor the health of the site, identify problems, improve service, detect unauthorized access and fraudulent activity, prevent and respond to security incidents and appropriately scale computing resources.

Web Analytics

Pearson may use third party web trend analytical services, including Google Analytics, to collect visitor information, such as IP addresses, browser types, referring pages, pages visited and time spent on a particular site. While these analytical services collect and report information on an anonymous basis, they may use cookies to gather web trend information. The information gathered may enable Pearson (but not the third party web trend services) to link information with application and system log data. Pearson uses this information for system administration and to identify problems, improve service, detect unauthorized access and fraudulent activity, prevent and respond to security incidents, appropriately scale computing resources and otherwise support and deliver this site and its services.

Cookies and Related Technologies

This site uses cookies and similar technologies to personalize content, measure traffic patterns, control security, track use and access of information on this site, and provide interest-based messages and advertising. Users can manage and block the use of cookies through their browser. Disabling or blocking certain cookies may limit the functionality of this site.

Do Not Track

This site currently does not respond to Do Not Track signals.


Pearson uses appropriate physical, administrative and technical security measures to protect personal information from unauthorized access, use and disclosure.


This site is not directed to children under the age of 13.


Pearson may send or direct marketing communications to users, provided that

  • Pearson will not use personal information collected or processed as a K-12 school service provider for the purpose of directed or targeted advertising.
  • Such marketing is consistent with applicable law and Pearson's legal obligations.
  • Pearson will not knowingly direct or send marketing communications to an individual who has expressed a preference not to receive marketing.
  • Where required by applicable law, express or implied consent to marketing exists and has not been withdrawn.

Pearson may provide personal information to a third party service provider on a restricted basis to provide marketing solely on behalf of Pearson or an affiliate or customer for whom Pearson is a service provider. Marketing preferences may be changed at any time.

Correcting/Updating Personal Information

If a user's personally identifiable information changes (such as your postal address or email address), we provide a way to correct or update that user's personal data provided to us. This can be done on the Account page. If a user no longer desires our service and desires to delete his or her account, please contact us at customer-service@informit.com and we will process the deletion of a user's account.


Users can always make an informed choice as to whether they should proceed with certain services offered by InformIT. If you choose to remove yourself from our mailing list(s) simply visit the following page and uncheck any communication you no longer want to receive: www.informit.com/u.aspx.

Sale of Personal Information

Pearson does not rent or sell personal information in exchange for any payment of money.

While Pearson does not sell personal information, as defined in Nevada law, Nevada residents may email a request for no sale of their personal information to NevadaDesignatedRequest@pearson.com.

Supplemental Privacy Statement for California Residents

California residents should read our Supplemental privacy statement for California residents in conjunction with this Privacy Notice. The Supplemental privacy statement for California residents explains Pearson's commitment to comply with California law and applies to personal information of California residents collected in connection with this site and the Services.

Sharing and Disclosure

Pearson may disclose personal information, as follows:

  • As required by law.
  • With the consent of the individual (or their parent, if the individual is a minor)
  • In response to a subpoena, court order or legal process, to the extent permitted or required by law
  • To protect the security and safety of individuals, data, assets and systems, consistent with applicable law
  • In connection the sale, joint venture or other transfer of some or all of its company or assets, subject to the provisions of this Privacy Notice
  • To investigate or address actual or suspected fraud or other illegal activities
  • To exercise its legal rights, including enforcement of the Terms of Use for this site or another contract
  • To affiliated Pearson companies and other companies and organizations who perform work for Pearson and are obligated to protect the privacy of personal information consistent with this Privacy Notice
  • To a school, organization, company or government agency, where Pearson collects or processes the personal information in a school setting or on behalf of such organization, company or government agency.


This web site contains links to other sites. Please be aware that we are not responsible for the privacy practices of such other sites. We encourage our users to be aware when they leave our site and to read the privacy statements of each and every web site that collects Personal Information. This privacy statement applies solely to information collected by this web site.

Requests and Contact

Please contact us about this Privacy Notice or if you have any requests or questions relating to the privacy of your personal information.

Changes to this Privacy Notice

We may revise this Privacy Notice through an updated posting. We will identify the effective date of the revision in the posting. Often, updates are made to provide greater clarity or to comply with changes in regulatory requirements. If the updates involve material changes to the collection, protection, use or disclosure of Personal Information, Pearson will provide notice of the change through a conspicuous notice on this site or other appropriate way. Continued use of the site after the effective date of a posted revision evidences acceptance. Please contact us if you have questions or concerns about the Privacy Notice or any objection to any revisions.

Last Update: November 17, 2020