Habits, Not Willpower: The Key to Achieving Your Goals

Posted on August 21, 2024 by Ronnie Loaiza, One of Thousands of Performance Coaches on Noomii.

From motivational speakers to self-help books, the message is persistent: willpower is the cornerstone of reaching our goals and achievement.
But my work with clients as a Life Coach, and Habit Coach, and to be frank, my life experience shows what makes you succeed, is you- and you are your habits!

Willpower, while powerful, gets fatigued with overuse. Constantly relying on willpower can lead to exhaustion and burnout. It’s not sustainable. Research backs this up. A study published in the Journal of Personality and Social Psychology found that individuals who exhibit the greatest self-control are those who rely on willpower the least. Instead, they leverage the power of habits.
The Neurological Basis of Habitual Actions
Habits are automatic behaviors that drive our day and routines, and ultimately our lives. They require significantly less mental effort than willpower because they are ingrained in our psyche.
Habits come from the subconscious mind. Routines and things we choose to do when we stop to think about them come from the conscious mind.

Your habits propel you forward with minimal conscious effort. This is why people who seem or appear to have strong willpower in truth rely on their well-formed habits- it’s systemized naturally.
To note,
Habits are NOT routines. Routines are made up of a series of tiny habits. For example, you can have an exercise routine and do a different routine the next day. The brain doesn’t mind. Or you work out three (3x) a week. But a Habit is daily and subconscious. You habitually do the same routine either because you’re too tired or lazy to think about it, or because you made that judgment call, based on other people wanting it or requiring it.
The same is true for all routines and habits. Self-care is a habit. Going to the spa or a holistic treatment may be part of your self-care habit. It is your identity: you are the type of person who practices self-care. You may have different daily habits and routines, classes and treatments like coaching are part of that.

Scientifically speaking: The science behind habits reveals that our brains are wired to seek efficiency. This is where the basal ganglia, a part of the brain associated with habit formation, comes into play. Habits allow us to perform actions without expending significant cognitive energy, enabling us to focus on more complex tasks. This automaticity is crucial in high-stress situations, where decision fatigue can impair judgment.

Understanding this neurological basis emphasizes the importance of building positive habits. Rather than relying on fluctuating willpower, we can create a foundation of consistent behaviors that support our long-term goals and overall well-being.
How to Build Effective Habits
To build good habits that align with your values (or what you value), it’s essential to boost your ability, reward yourself, and shape your environment to make healthy choices easy and natural. Here are some tips:

1. Start Small and Set Up Easy Cues
Choose a tiny, realistic action. Give it an activator—something that triggers the first step — and make it obvious and convenient. For example:
- Set earbuds, walking shoes, and keys next to your desk with an alarm.
- Tape an energizing picture near the fridge to eat vegetables with every meal.
- Place a “Self-Care” reminder like an inspiring quote or picture on your mirror to trigger stretching, pushups, or meditation.

2. Eliminate Temptations
Remove triggers for unwanted behaviors:
- To cut down on screen time, keep your phone out of the bedroom; replace it with a good book.
- Put fruits and vegetables at eye level in your fridge and on counters.
- Store unhealthy snacks out of sight or out of the house.
- Carry a card stating ***why*** you avoid junk food while shopping.

Such set-ups reduce the need for willpower, conserving mental energy.

3. Create Supportive Human & Physical Environments
A supportive network and environment reinforce your habits, making them easier to maintain.
- Form a team and share your intentions with people who support your goals: friends, family, your coach, doctors, and even your hairdresser!
- Create a healthy physical space: declutter your desk, and set up a home workout area or self-care space for journaling or meditating.

4. Use Habit Chaining aka Habit Stacking
Link new actions (forming habits) to existing ones.
• If you already enjoy a morning coffee, link a few minutes of meditation right before or a short walk afterward.
This tells your brain that they are (part of) the same routine, and incorporates the new habit into your daily life.

5. Consistency is Key
Habits are naturally consistent, unlike willpower which can be exhausting. They become part of your routine and require less effort over time.
To Build Habits
• Reward yourself every time you achieve that tiny action.
• Focus on small, sustainable habits aligned with your goals.
• Repeat, repeat, repeat, repeat
This approach solidifies habits in your brain, which
• makes them stick
• sets the foundation to perhaps progress to a larger, or greater habit
Achieving your goals doesn’t have to be a constant battle of willpower and self-discipline. By focusing on building good habits and creating a supportive environment, you can achieve sustainable success with less effort. Remember, it’s not about exerting more control; it’s about making the right choices easier and more automatic. Embrace the power of habits, and watch your life transform in ways you never thought possible.
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The Role of A Certified Habit Coach & Life Coach in Creating New Holistic Habits
Reading about habit formation is usually not enough. Habit change often requires working with a committed and supportive coach.
This is likely why Habit Coaching is emerging as a distinct and vital field.

People have tried the usual hacks such as boot camps, programs, diets, and challenges, and they find these to be temporary and unsustainable.

I am a Certified Habit Coach and Master Professional Life Coach.
Habit Coaches like me not only translate cutting-edge behavioral science into actionable strategies tailored to each client, but we help people lean on tiny actions instead of constantly mustering up their willpower!
This is by making the actions doable, easy, enjoyable, effective, rewarding, and easily repetitive.
My Habit Coaching process involves:
• Behavioral Assessments
• Context Analysis: your unique situation, resistance, and cues
• Behavior Choice: filter down to one or two tiny actions
• Instant Rewards (not just long-term!)
• Celebrative Accountability (fun is involved!!)
• Progress Tracking, Habit Iteration, Tweaking/Adjusting

My personal style is holistic: Mind – Body – Psyche. Your “Habitual Way of Thinking” influences – if not determines – your actions, reactions, emotions, and the way you habitually express yourself, negate yourself, and treat yourself and others.

Do you ever feel stuck and unable to make lasting changes in your life? Or in your mindset, perception, and way of thinking?
A habit coach could be the key to breaking through.
I invite to see my Noomii Profile to know more about me and my coaching! Ronnie Loaiza