The Science of Habit Formation (and Making It Last)

Have you ever tried to start a new habit—maybe a fitness routine or daily journaling—only to give up after a few weeks? 

You’re not alone. It’s a struggle many of us face, especially when trying to build healthy routines.

Here’s the good news: habit formation isn’t about relying on sheer willpower. Instead, it’s about understanding how habits work and using simple strategies to make them stick.

Whether you’re starting fresh or getting back on track, knowing the science of habit formation can help you create lasting change.

In this article, we will explore everything you need to know about habits - what they are, how they are formed, and how you can build routines that truly align with your goals.

What are habits, and how do they work?

Habits are automatic behaviour—things we do without even thinking. Tying your shoelaces, brushing your teeth, or grabbing your phone the moment you wake up are all habits.

But not all habits form easily. While some behaviours quickly become second nature, others take effort to establish. 

Why? Because habits need a structure to stick.

Understanding how habits work is the first step to building routines that align with your goals. As Charles Duhigg puts it in The Power of Habit:

“Once you understand that habits can change, you have the freedom and the responsibility to remake them.”

With this foundation, let’s dive into the habit formation model and how it can help you build lasting routines.

What is the habit formation model?

The habit formation model explains how an action, when repeated enough times, becomes ingrained in our brains as an automatic behaviour. 

At the core of the habit formation model lies the habit loop - a concept introduced by Charles Duhigg in The Power of Habit and expanded by James Clear in Atomic Habits.

The habit loop consists of four key stages: cue, craving, response, and reward.

Let’s break it down:

1. Cue

The cue is the trigger that prompts your brain to start a behaviour. It’s the initial spark that sets the habit in motion. 

Cues can be external, such as an alarm reminding you to wake up, or internal, such as feeling thirsty and reaching for a glass of water.

Tip: To create strong habits, make your cues as clear and obvious as possible.

2. Craving

Cravings are the motivations behind your habits. They give you a reason to act by creating a desire for a particular outcome. 

The stronger the desire, the more likely you are to follow through on the habit.

For instance, after a long day, you might crave unwinding and relaxing with a warm bath, which will make you more likely to do it.

Tip: Tie your habits to something you genuinely enjoy or value. This keeps you motivated and builds positive associations with the behaviour.

3. Response

The response is the actual behaviour you perform. This step depends on your ability to act. 

If the behaviour is too difficult or inconvenient, you’re less likely to follow through.

For instance, if your goal is to exercise daily, but the gym is far away, you might struggle to build the habit. Instead, starting with a quick home workout can make the response more achievable.

Tip: Simplifying the action and reducing barriers can dramatically improve your success rate.

4. Reward

The reward is the benefit or satisfaction you gain from completing the habit. 

Rewards are crucial because they reinforce the habit loop, signalling to your brain that the behaviour is worth repeating.

For example, this could be the endorphin rush after a run or the sense of accomplishment from ticking off a to-do list.

Tip: Make sure the reward feels immediate. While long-term goals such as losing weight or saving money are motivating, smaller, instant rewards—such as enjoying a tasty post-workout smoothie or listening to your favourite playlist—help maintain momentum in the short term.

Now that you understand the framework, let’s explore what’s happening in your brain when you form habits.

What’s happening in your brain?

Habit formation isn’t just about behaviour—it’s deeply tied to the brain’s inner workings. 
Here’s the science behind it:

1. Basal ganglia: The habit hub
   The basal ganglia is a key part of the brain where habits are stored.
   When you perform an action repeatedly, this part of the brain takes over, making the behaviour feel effortless and automatic. This frees up your conscious brain to focus on other decisions.
   Remember how hard it was to learn to drive or type on a keyboard? Over time, those actions became second nature, thanks to the basal ganglia.
   
   
2. Dopamine: The motivation molecule
   During the reward phase of the habit loop, dopamine, a neurotransmitter associated with pleasure and reward, is released.
   Each time you complete a habit and feel good about it, your brain gets a hit of dopamine.
   This creates a powerful feedback loop, strengthening the association between the cue and the response.
   For example, if you treat yourself to a warm bath after exercising, your brain links the workout with relaxation, increasing the likelihood of repeating it.
   
   
3. Neural pathways: The highway of habits
   Repetition strengthens the neural pathways in your brain, making the habit easier to perform over time.
   This is why consistency is so important. Every time you complete a habit, the more instinctive it becomes.

Why habits fail

Sometimes, even with the best intentions, habits don’t stick. 
When the habit loop is interrupted, the routine can easily fall apart. Here’s why:

1. Unclear cues: Habits start with a trigger. If that cue is inconsistent or unclear, it’s easy to forget the habit entirely.
   For example: If your workout clothes are buried in a drawer, you might not feel inspired to exercise.
2. Lack of enjoyment: If the habit feels like a chore, it’s harder to stay motivated.
   For example: If you dread running, try a dance class or a walk in nature instead.
3. The plateau of latent potential: Habits take time. You might feel discouraged when you don’t see results right away, even though your brain is quietly building new connections.
   Remember: Progress isn’t always visible, but that doesn’t mean it isn’t happening.
4. Friction and setbacks: Life happens—stress, distractions, and unexpected challenges can derail even the best plans. Overcoming these obstacles means understanding your habits on a deeper level.

What to do when emotional barriers stand in the way of habit-building

While the habit loop provides a helpful structure, our emotional state can make or break the process. Addressing these emotional barriers is just as important as following the habit loop to make change last.

Naluri Mental Health Coach, Cheah Yuan Yuan, shares that she often sees this in her clients: emotions such as anxiety or self-doubt can act as invisible barriers, preventing them from taking the first step.

One of her clients, for example, wanted to connect more with colleagues but was held back by a deep fear of being judged. 

This emotional barrier wasn’t about the habit itself—it stemmed from a belief that their contributions weren’t valuable.

Rather than diving straight into networking, they approached it in small, manageable steps:

• Start small: Begin with subtle, low-pressure actions such as smiling or saying “Good morning.”
• Build gradually: Add more actions, such as initiating brief conversations during breaks.
• Celebrate wins: Recognise and reward even the smallest progress, such as successfully introducing yourself to a new colleague.

By addressing the emotional barrier first, they were able to build the confidence needed to form a meaningful habit. 

Over time, the initial anxiety gave way to a sense of pride, and they started to see the benefits of their new behaviour.

Quiz: What’s your habit-building style?

Building habits isn’t a one-size-fits-all process. Your personality and preferences shape how you approach creating new routines. 

Here’s a quiz developed by the Naluri coaching team to help you identify your habit-building style. Answer the questions below, total your points, and find strategies tailored to you!

1. How do you feel about starting new habits?
   A. Excited but overwhelmed (1 point)
   B. Motivated but easily distracted (2 points)
   C. Nervous but willing to try (3 points)
2. What’s your biggest obstacle to sticking with habits?
   A. I get discouraged when I don’t see quick results (1 point)
   B. I forget or get sidetracked by other things (2 points)
   C. I find it hard to start because it feels too hard (3 points)
3. Which reward motivates you the most?
   A. Seeing progress over time (1 point)
   B. Small, fun treats or activities (2 points)
   C. Feeling proud of yourself for taking action (3 points)
4. What’s your go-to strategy for sticking with a new routine?
   A. Tracking progress with a planner or app (1 point)
   B. Making it fun or pairing it with something enjoyable (2 points)
   C. Breaking it down into tiny, manageable steps (3 points)

Your results

4 – 6 points: The progress tracker
You’re motivated by visible results and milestones. Habit tracking is your superpower. Research shows that visual progress boosts commitment (Schmidt & Dolis, 2009). Habit trackers such as the Health Journals in the Naluri App can help you track your progress and maintain momentum.

7 – 9 points: The fun-loving stacker
You thrive when habits feel enjoyable. Habit stacking—pairing new routines with fun or existing habits—is your key to success. This aligns with research by Lally et al. (2010), which highlights how positive associations accelerate habit formation. For example, pair workouts with your favourite playlist for added motivation. Read this article on habit stacking to learn how small habits can lead to big changes.

10 – 12 points: The tiny step taker
You work best by breaking big goals into manageable steps. Studies by Fogg (2019) show that starting small increases long-term habit adherence. Begin with one simple step—such as writing a single sentence a day to build a journaling habit.

Conclusion

Habits shape our lives, and understanding the science behind them is the key to lasting change. 

By combining insights from the quiz with the principles of the habit formation model, you can build routines that stick—effortlessly blending them into your lifestyle.

Start small, stay consistent, and remember: every action you repeat brings you one step closer to a healthier, happier you.

Need personalised support to overcome emotional barriers or kickstart new habits? Book a consultation or chat with a Naluri Health Coach today to receive personalised support on your wellness journey.