Trying to build a new habit? You’re really investing in your future self. Habits—those actions we repeat until they start to feel automatic—can steer our days, influencing everything from our energy levels to our outlook. Maybe you want to get in shape, develop a reading practice, or just cut back on endless scrolling. Whatever your goal, it’s clear: the patterns you set shape what your life looks like down the road.
But starting a new habit isn’t quick. Research shows it may take anywhere from 59 to 154 days to turn a fresh behavior into something routine[1]. That means you’ll need more than just a wish; you’ll need real drive, especially in those early weeks.
This is where motivation comes in. At the beginning, motivation is like fuel for change. It’s what gets you up and moving that first time, whether you’re tying your sneakers for a jog or picking up a new book to read. Yet, while motivation gets you started, it’s not designed to last forever. In fact, evidence points out that as something becomes a true habit, you stop needing that early spark—eventually, you don’t think about it much at all[3]. That’s the sweet spot: when you do the thing without wrestling with yourself every day.
How Does Motivation Influence the Start of New Habits?
Right out of the gate, motivation does the heavy lifting. Starting something new isn’t always comfortable, and there’s usually no instant payoff. We need a reason to push through the awkwardness—the “why” that gets us out the door or into a new rhythm at all.
Think about when you’ve tried to start a new routine. Those first days? Kind of tough. The behavior feels foreign, it takes real effort, and often you’re not seeing results right away. That’s exactly when motivation matters most. Whether it’s excitement about a future outcome, a sense of challenge, or even just wanting to prove to yourself that you can, this initial excitement is what gets us moving until repetition starts to make things easier.
Understanding the Forces Behind Habit Formation: Internal vs. External Motivators
Motivation isn’t a one-size-fits-all thing. In fact, it comes in different flavors, and not all are equally powerful when it comes to sticking with habits over time. Understanding what really drives you—whether it’s something inside or outside yourself—can make a world of difference.
Exploring Internal Motivators
Internal motivators are personal and often tied to your deepest values or passions. When you build a habit because it matters to you—maybe you want to be healthier long-term, or you simply love the feeling of learning something new—it tends to last. These motivations create a sense of purpose that goes beyond needing a pat on the back or a gold star.
For example, you might work out because you love feeling strong, or stick with nightly reading out of simple curiosity. When a habit lines up with what you really care about, you’re more likely to keep going, even when outside pressures vanish. That sense of choice and meaning turns the routine into something satisfying on its own terms.
Understanding External Motivators
External motivators are all about what’s happening around you. Think rewards, praise, or maybe wanting to avoid negative consequences. They’re great at giving you a nudge in the beginning—you might promise yourself a new gadget after hitting a month of workouts, for instance. But here’s the thing: if the reward goes away, your enthusiasm might too.
Say you only stick with exercise for the weekly treat meal or because friends are cheering you on. Those outside rewards can help you push through the rough patch at the start. But over time, the key is turning that external push into something you actually look forward to for its own sake. Otherwise, if the reward goes away, your habit might struggle to stick.
Applying Behavior Change Techniques for Effective Habit Building
Motivation matters, but it’s not the only tool you have. Tweaking how you set up your habits—with some tried-and-true behavior change strategies—can make sticking with them a whole lot easier. Sometimes, it’s about making the process clearer, more measurable, or simply harder to forget.
Goal Setting and Self-Monitoring
The best way to turn hopes into habits? Get specific. Vague aims like “I want to read more” don’t work nearly as well as concrete goals such as “I’ll read 15 pages every night before bed.” When you define your target, it suddenly becomes doable.
Tracking your progress is just as important. Whether you use an app, a notebook, or cross off days on the calendar, keeping tabs on your actions gives you that little burst of satisfaction when you see consistency build. Plus, if things slip, you’ll know right away—and can tweak your strategy before you fall off track completely.
Time and again, research supports the power of goal setting and self-monitoring[5]. Setting a clear goal creates a sense of promise, while tracking keeps you accountable and motivates you when you spot steady growth, especially during those fragile early days of a new habit. If the initial plan ends up being too tough, you can always adjust and keep making progress.
Using Cues to Build Habits
Ever wondered why you end up checking your phone every morning, or automatically put the kettle on after waking up? It’s all about cues—the little events or moments that trigger habits. The trick: link your new habit to something you already do. This simple move can shift repetition into automatic action.
Take the example of flossing. If you always brush your teeth before bed, tell yourself, “Right after I brush, I’ll floss.” Brushing becomes your reminder. Cues can also be times of day, places you visit, or even certain moods. Put your running shoes by the door, and they’ll prompt you to move; keep a book on your pillow, and you’ll be reminded to read before sleep. Over time, one action flows straight into another, shrinking the mental effort needed to “remember” your new habit.
Thinking Long-Term: Strategies for Sustained Habit Maintenance
Getting started is huge—but keeping a habit going for the long haul is where the real work happens. It’s easy to slip into boredom or lose your spark if you don’t change things up or keep the routine feeling fresh and rewarding.
One helpful way to maintain momentum is sticking with habit stacking over time. But there’s more—you can also add little challenges as you go. Let’s say you’ve made it through a few weeks of reading 15 pages a night. Once it’s comfortable, bump it up to 20, then 25. These small increases keep things interesting and help your commitment grow. Your routine doesn’t get stale, and you get to celebrate ongoing wins instead of resting on your first success.
Finding Your Unique Path: Personalized Motivation Strategies
Here’s the thing: what motivates one person may leave someone else cold. The most successful habits are often tailor-made, reflecting your personal interests and needs. Take the time to figure out what brings you joy, drive, or even just mild satisfaction, and shape your process around that.
For example, if traditional workouts bore you but you can dance for hours, try group fitness classes with music. If being around others keeps you on track, look for a buddy or whatever social accountability works for you. When you match your approach to your preferences—combining both your internal attractions and the right kind of external nudges—habit-building feels less like a struggle and more like something you’re happy to keep up with. Ultimately, the strongest routines are the ones that fit your life, not someone else’s idea of what should motivate you.
The Emotional Dimension: How Emotional Intelligence Supports Habit Formation
Ever notice how your mood can make or break your habits? That’s where emotional intelligence comes into play. Being able to recognize and understand your feelings—especially those that trip you up—can help you stay the course.
Let’s say stress or tiredness tempts you to skip an evening run. If you spot that pattern, you can get creative, maybe dialing down the pace on tough days or swapping a run for a quick walk. Reflecting on emotional slumps (maybe you’re just bored or overwhelmed) helps reveal why your motivation is dipping. Once you understand those triggers, it’s a lot easier to adjust, recharge, and re-commit.
In other words, emotional self-awareness isn’t just a bonus; it often makes the difference between sticking with something and giving it up at the first sign of difficulty.
The Interplay of Motivation and Habit Strength: A Path to Positive Change
Motivation is the match that starts the fire, but it’s not what keeps it burning. Over time, with enough repetition and the right strategies, new behaviors become part of you—something you do without overthinking. Knowing when and how to tap into your unique motivators, using practical methods like clear goal setting, progress tracking, and cues, makes a big difference.
Building lasting habits is really about balancing that first spark with steady, consistent action. The more you personalize your approach and pay attention to your emotional ups and downs, the more likely those habits will stick. So, reflect on what drives you, try out some of these techniques, and commit to the changes you want to see. The ability to shape your life through habits isn’t just a theory—it’s right in your hands, one routine at a time.
