How to Change Your Habits (Without Relying on Willpower Alone)

By Dr. Gina Cleo

Changing habits can seem deceptively simple. You know what you want to do—eat better, move more, scroll less—but actually doing it? That’s a different story.

The truth is, our habits aren't formed through willpower or motivation—they're formed through science. And when we understand how our brain wires habits in, we can learn how to rewire them too.

As a habit researcher and someone who’s been immersed in the science of behaviour change for over a decade, I’ve learned this: change isn’t about trying harder. It’s about creating systems that work with your brain.

So let’s get practical.

A close-up view of wellness books that provide insights on habit transformation.

First—What Is a Habit, Really?

A habit is simply a behaviour your brain has automated. It runs through a loop of:

👉 Cue → Routine → Reward

For example: you feel tired (cue), so you grab a coffee (routine), and feel more alert (reward). The more you repeat that loop, the more your brain hardwires it in—thanks to a part of the brain called the basal ganglia.

So when you’re trying to break a habit, you’re not just changing a behaviour—you’re rewiring something deeply embedded.

My Framework for Habit Change

Here’s the process I use to guide people through creating real, lasting change:

1. Notice Your Cues

Start by identifying what triggers the habit. Stress? Boredom? A certain time of day? Awareness is step one.

2. Swap the Routine

Once you know your cue, choose a new behaviour to try.Example: instead of reaching for your phone when you feel overwhelmed, take five deep breaths or stretch for one minute.

3. Start Tiny

Big changes are tempting—but they’re often unsustainable. Start ridiculously small. A one-minute walk. One glass of water. One new sentence in your journal.

4. Track Your Progress

Progress builds momentum. Use a tracker, a journal, or even a calendar tick-off to keep the habit front-of-mind.

5. Reward It

Celebrate the follow-through. Acknowledge it. Even just mentally saying, “I did it” helps reinforce the loop.

A high angle view of a jogging track showing an individual exercising for a healthier lifestyle.

Mindset Matters More Than Motivation

You’re not lazy or unmotivated—your brain is just efficient. It likes routines because they save energy. The trick is to build better routines that align with what you actually want.

A growth mindset—that belief that you can change—makes a huge difference. When something doesn’t go to plan, look at it with curiosity instead of judgement. What happened? What needs tweaking?

And if you can visualise success—what it looks and feels like when the habit sticks—you’re much more likely to follow through.

Make Your Environment Work For You

We often underestimate how much our environment shapes our behaviour. Want to change a habit? Change your setup.

Want to eat better? Put the fruit bowl front and centre.Want to stop mindlessly scrolling? Keep your phone out of reach during work hours.Want to move more? Lay your sneakers out the night before.

When your surroundings support your habits, you don’t need to rely on motivation—it just becomes easier.

An eye-level view of a cozy reading nook that encourages reading as a positive habit.

Staying On Track When Life Gets Busy

Habit change isn’t about perfection. Life will get in the way. Energy levels will fluctuate. That’s normal.

Here’s what helps:

• Support matters – Whether it’s a friend, a coach, or a like-minded community, accountability keeps things moving.

• Celebrate the small wins – Each repeat of the new habit is a step forward.

• Be patient – Real change takes time. Let it be messy.

• Reflect and adjust – What’s working? What’s not? Tweak as needed. This isn’t all-or-nothing—it’s trial and learning.

  
  
  
  

Final Thoughts from Dr. Gina Cleo

Habit change doesn’t require you to become a new person overnight. It requires small, intentional steps taken consistently over time.

When you understand how habits work—and when you build systems that support your goals—you start to see change that actually sticks.

So start simple. Choose one habit. Focus on repetition, not perfection.

Because the real secret to change?

It’s not motivation. It’s momentum.

Here’s to living a life by design,

Dr. Gina Cleo

Explore Dr. Gina Cleo's Habit Course, Your Habit Blueprint and start changing your habits today.