How Do Habits Really Form: Understanding the Habit Loop

Habits form through consistent repetition, but not all of them stick. This is because habit formation, the process during which actions become automated, isn’t simply a matter of willpower. Whether you succeed or fail in adopting a habit also depends on various factors ranging from its complexity to your motivations and, by extension, your Enneagram type.

In this article, we’ll dissect the question “How do habits form?” to help you understand how to build and sustain good habits, break the bad ones, and leverage personality insights in the process. Let’s begin!

What Is a Habit?

Habits are automated behaviors that require little to no conscious thought to perform. Some examples of such behaviors include checking the phone upon waking up, brushing teeth, and biting nails.

Unlike routines, which are a series of behaviors you deliberately repeat, habits aren’t intentional; most people aren’t even aware they’re engaging in them. However, we may feel discomfort when we skip them. Meanwhile, routines may feel uncomfortable when we do them, as they require conscious effort. With enough repetition, though, they may develop into habits.

Furthermore, habits differ from personality-driven behavioral patterns in that they are learned rather than innate. However, personality influences habit formation by shaping our motivations, preferences, and traits, making some habits easier to adopt and others harder to build.

On this note, let’s answer the question, “How do habits form?”

How Do Habits Form?

Habits form through repetition; over time, repeated behaviors become wired into the brain to the point where they take little to no mental effort.

Let’s explore the question “How do habits form?” in greater depth by discussing the habit loop, the influence of brain structures, and how long it takes to form a habit:

The Habit Loop

The habit loop is a three-part neurological cycle that consists of a cue, a routine, and a reward, explaining how habits form and can be broken.

Every habit starts with a cue (a location, a person, a time of day, an emotion, etc.) or a trigger that prompts your brain to automatically start a specific behavior, also known as a routine. For example, feeling stressed (cue) can trigger nail biting (routine), and phone notifications (cue) can make you check your phone immediately (routine).

What follows next is the reward (e.g., pleasure, stress relief, or comfort), which reinforces the routine by training the brain to perceive it as something worth repeating. Over time, the brain starts to associate the cue with the reward, driving you to automatically perform the routine, which is how habits form.

Role of Brain Structures

When it comes to the brain and habit formation, there are three key elements that explain how habits form from a neurobiological standpoint: the basal ganglia, the prefrontal cortex, and the reward system.

Let’s explore the role of these brain structures in greater depth:

• Basal ganglia. The basal ganglia automate repeated behaviors, allowing you to perform them more efficiently and without actively thinking about them.
• Prefrontal cortex. This region is responsible for self-control and decision-making. It is highly active when we adopt new behaviors; however, once the repeated behavior becomes deeply ingrained and no longer requires conscious effort, motivation, or willpower, the prefrontal cortex activity decreases, and the basal ganglia take over.
• Dopamine and the reward system. The brain releases dopamine, the “feel-good” neurotransmitter, when a specific behavioral routine brings a positive outcome, such as pleasure. This explains not only how habits form but how they become more ingrained over time, as dopamine release prompts you to repeat rewarding actions.

How Long Do Habits Take to Form?

How long it takes for habits to form can range from several weeks to several months or even longer, depending on the complexity of the repeated behavior, the frequency of repetition, and other factors. Researchers from University College London found that habits can take anywhere from 18 to 254 days to form, with later follow-up studies expanding the range to 4–335 days.

Now that you know exactly how habits form, let’s find out why some of them stick while others break.

Why Some Habits Stick While Others Break

Some habits stick while others break because the brain is more likely to hold onto behaviors that are rewarding, easy to perform, and consistently repeated. Understanding how habits work and how these factors influence their development can help you sustain desired behaviors and break unwanted ones.

Here are the main factors that determine whether a habit is more likely to stick or break:

• Habit loop strength. The stronger the cue-routine-reward loop is, the higher the chances of sustaining the habit. This is because the brain’s reward system reinforces actions that have a clear cue and a meaningful reward.
• Complexity of the action. The easier it is to start the habit, the more likely it is to stick. Because of this, you can effectively break bad habits by making them more difficult or inconvenient to perform. Likewise, you can build good habits by simplifying them and reducing the effort required to perform them.
• Consistency of repetition. Predictable triggers and consistent repetition support habit formation, making them more likely to stick. As such, it’s easier to sustain behaviors that you repeat in the same place, at the same time, and so forth.

Your personality can also influence which repeated behaviors stick. So, let’s explore how habits form based on your personality type.

Enneagram and Habits: How Each Type Develops Habits Differently

Each Enneagram type forms habits differently, with some, such as Ones, finding it easy to adopt new routines, and others (for instance, Sevens) struggling to build them. How hard or easy habit formation is typically boils down to their core motivations.

With this in mind, let’s examine how each type develops habits:

Enneagram 1

Disciplined and principled, the Enneagram Type 1 constantly strives for improvement. As such, Ones build new habits virtually effortlessly, especially when these are geared toward self-growth and efficiency. Because they thrive on structure and order, they typically have strict morning routines, exercise regimens, and so on.

However, Ones can be extremely self-critical if they fail to maintain a habit perfectly. For this reason, they can benefit from adopting a more flexible and self-compassionate approach to habit formation.

Enneagram 2

Driven by a desire for love and acceptance, the Enneagram Type 2 tends to prioritize others above themselves. As a result, Twos may struggle to form self-focused habits.

However, they may find it easier to adopt them by involving more social interaction. For instance, if they want to start exercising, group workouts could be a great option. Reframing self-focused habits as a form of self-care that allows them to sustain their energy and give it back to others can also help them stay consistent.

Enneagram 3

The Enneagram Type 3 is goal-oriented, success-driven, and image-conscious. Threes usually excel at building habits that enhance their productivity, appearance, or social status, such as exercise or efficient work routines.

However, they often form habits just to impress others, which can lead to inauthenticity. To achieve a deeper sense of fulfillment, they should prioritize intrinsic motivation, rather than external validation, when building new routines.

Enneagram 4

The Enneagram Type 4 is imaginative, introspective, and sensitive. Habit formation can be challenging for this type, as they tend to equate consistency and routine with restriction and boredom. However, Fours usually excel at adopting habits that promote creativity and self-reflection, such as journaling.

To consistently form good habits, Fours should try to find personal significance in them. This way, they can build a routine that feels meaningful rather than stifling.

Enneagram 5

Driven by a desire for knowledge and competence, the Enneagram Type 5 approaches habit formation thoughtfully; Fives like to do their research before committing. Although they can be very consistent, they often struggle to get started because their tendency to overanalyze everything prevents them from taking action.

To overcome this, Fives should clearly identify the benefits the habit they want to form can bring them and simply start doing it instead of getting stuck in their own heads.

Enneagram 6

The Enneagram Type 6 yearns for safety and security. Since habits often give them a sense of predictability, Sixes typically have no problem forming them and staying consistent. Still, they’re prone to worry and self-doubt, and the fear of failure can sometimes hinder their consistency.

To successfully integrate new behaviors, Sixes should consider using an accountability partner. Feeling supported can tremendously boost their confidence and motivation.

Enneagram 7

The Enneagram Type 7 yearns for freedom and new experiences, so it’s no surprise that they often struggle with habit formation. Overly structured, rigid routines are particularly likely to deplete their motivation.

For this reason, Sevens should approach habit development with a sense of playfulness and flexibility. Incorporating elements of gamification, for example, can help them build and maintain new routines more easily.

Enneagram 8

The Enneagram Type 8 has no shortage of discipline and determination, making habit formation a breeze. Because Eights have a strong sense of personal responsibility, they take commitments they make to themselves very seriously.

However, their desire for control and power can make them resist the habits others impose on them. Therefore, it’s essential for them to maintain a sense of autonomy to stay consistent.

Enneagram 9

The Enneagram Type 9 is calm, easygoing, and harmony-seeking. Nines value predictability and consistency, which, theoretically, should help them with habit formation. However, they dislike change because it disrupts their peace. As such, they often struggle with procrastination, which can prevent them from adopting new habits.

To reduce stress and overwhelm, Nines should incorporate new habits into their daily routines gradually. Being gentle with themselves can also alleviate pressure, increasing the chances of building habits that stick.

Next, let’s discuss how to form better habits.

How to Build Better Habits: 3 Effective Strategies

To build better habits, start small, make good habits easy, and track and celebrate your progress. The goal is to make the behavior you’re looking to adopt feel manageable, effortless, and, eventually, automatic.

Here’s how each of these strategies can help you:

• Start small. Turning your entire routine upside down is more likely to leave you feeling overwhelmed than to help you adopt and sustain good habits. So, start by identifying the habits you want to incorporate into your life and breaking them down into smaller steps. For instance, if your goal is to walk 10,000 steps every day, start at 2,000 or 5,000 steps, depending on your physical activity level, and gradually work your way up.
• Make good habits easy. Convenience is key to habit formation, as it significantly increases your chances of staying consistent. So, if you’re trying to adopt a good habit, make sure to set up your environment in a way that reduces obstacles and makes it convenient and accessible. For example, if you want to get into the habit of jogging in the morning, lay out your workout clothes the night before.
• Track and celebrate your progress. Marking each day you follow through with the habit in a journal, a habit tracker app, or a calendar can help you stay motivated and accountable. Also, don’t forget to celebrate progress and even the smallest milestones; after all, rewards play a significant role in the habit formation cycle!

How to Break Bad Habits

The key to breaking bad habits lies in identifying and eliminating triggers, replacing bad habits with good ones, and remaining patient and persistent.

Here’s a more detailed overview of these three powerful strategies:

• Identify triggers. First things first, it’s critical to identify cues that cause you to engage in unhealthy habits. This way, you can change your surroundings to eliminate the trigger altogether or, if this isn’t possible, interrupt the pattern that leads to the undesirable behavior.
• Replace bad habits. Simply stopping a bad habit isn’t likely to yield long-term results, as it creates a void that prompts you to engage in the unwanted behavior again. Therefore, the most effective way to break bad habits is to replace them with good, healthy ones. For instance, if you’re trying to overcome emotional eating, try calling a friend instead whenever you feel negative emotions coming on.
• Stay patient and persistent. Patience and persistence are critical to breaking bad habits and building new ones. Even if you slip back into old behavioral patterns, don’t beat yourself up; instead, pick up from where you left off. Remember, it’s only a matter of time before the new, healthy habit becomes your second nature!

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Key Takeaways

Hopefully, this article succeeded in providing you with a detailed answer to the question “How do habits form?”

Before you go, let’s reiterate the key points we covered today:

• The cue-routine-reward loop and the basal ganglia, the prefrontal cortex, and the brain’s reward system are the key elements that explain how habits form from a psychological and neurological standpoint.
• Whether a habit sticks or breaks depends on its complexity, the consistency of repetition, and the strength of the habit loop.
• Enneagram Types 1, 3, 6, and 8 usually have the least difficulty building and sustaining habits, whereas Types 4 and 7 are the most likely to struggle with habit formation.

How Do Habits Form FAQ