
Last week, we talked about why most New Year’s resolutions fail and how habit tracking can help you build lasting change. This week, we’re diving deeper into the science behind habit tracking — why it works, how it taps into your brain’s natural reward system, and why both motivation and activation are essential for creating new habits that stick.
This week we'll talk about the psychology and neuroscience that drive behavior change and learning how to use those insights to your advantage.
Why Do We Struggle to Build New Habits?
Habits are deeply ingrained behaviors that your brain performs on autopilot. The longer you’ve been doing something (like reaching for your phone first thing in the morning - full disclosure this is the habit I'm trying to change!), the stronger the neural pathways associated with that habit become. (I'm happy to report that with checking off everyday on a chart that I successfully waited til I'm done with my other morning routine to look at my cellphone! Celebrate small wins!!). Changing those pathways requires consistent repetition of a new behavior. Remember the time when you were learning to drive? You had to remember so many things! Hands on the steering wheel, look at the rearview mirror, check the side mirrors.. etc. Now you don't have to worry about these things, they have become automatic because of constant repetitions.
The problem?
Most of us rely on motivation to fuel that consistency — and motivation is notoriously unreliable. That’s why we need a balance of motivation to start and activation to sustain.
Motivation vs. Activation: Why You Need Both
In last week’s post, we touched on the importance of building systems instead of relying on willpower. This week, let’s explore the synergy between motivation and activation and why both are necessary for long-term success.
What Is Motivation?
Motivation is the desire to take action. It’s that initial burst of energy you feel when you set a goal or start a new habit. Motivation is what gets you excited about making a change — it’s your why.
For example:
Motivation is what inspires you to say, “I want to live a healthier life.” This is of course a universal desire. Everyone of my patients and coaching clients say this. Of course we all want to be healthier. But why, though? Get deeper and understand what might be your motivation to get healthier.
Motivation is what makes you sign up for a gym membership or buy a new journal for daily reflection. We have all done this!
But here’s the problem: Motivation is temporary. I've heard habit experts say that motivation actually lasts about 6 weeks. It fluctuates based on your mood, energy levels, and circumstances. On days when you feel tired, stressed, or overwhelmed, motivation often disappears. And this is when you abandon the effort and fizzle off.
What Is Activation?
Activation, on the other hand, is about taking action regardless of how you feel. It’s the ability to get started without waiting for the perfect moment or burst of inspiration. Activation involves creating systems that make it easier to do the thing.
For example:
Instead of saying, “I’ll work out when I feel motivated,” focus on activating the behavior by putting your workout clothes next to your bed the night before.
Instead of relying on motivation to journal every morning, make it easier to activate the habit by keeping your journal and pen on your nightstand.
Why You Need Both
Motivation gets you started, but activation keeps you going. Think of it like a car:
Motivation is the spark that starts the engine.
Activation is the fuel that keeps the car moving.
Without motivation, you may never start. Without activation, you’ll stall out as soon as motivation wanes.
The Science Behind Habit Tracking
Habit tracking involves monitoring your progress by marking each day you complete a habit. This simple act taps into several psychological principles that make behavior change more effective. I've mentioned these last week, and here it is again. (repetition is key!)
1. The Hawthorne Effect
The Hawthorne Effect is a psychological phenomenon where people change their behavior when they know they’re being observed. Even if you’re observing yourself, tracking your habits creates self-awareness that can drive positive change.
2. Dopamine and Positive Reinforcement
Each time you check off a habit, your brain releases dopamine, a feel-good chemical that reinforces the behavior. This creates a positive feedback loop that makes you want to keep going.
3. The Power of Streaks
Tracking habits also taps into the power of streaks. When you see a streak of successful days, you’re more motivated to maintain it. Breaking a streak can feel disappointing, which encourages you to stay consistent.
As productivity expert James Clear puts it: “Don’t break the chain.”
How to Start Habit Tracking
Ready to give habit tracking a try? Here’s a step-by-step guide to get started and let's build this up from week to week:
Step 1: Choose One Small Habit
Start with one habit you want to build. It could be something simple like drinking more water, taking a 5-minute walk, or journaling each morning.
Step 2: Use a Habit Tracker
You can use a physical habit tracker, a journal, or a digital app. The key is to have a visual way to track your progress. Seeing your streak grow can be incredibly motivating.
Step 3: Set a Minimum Viable Goal
Make the habit so small that it’s impossible to fail. For example:
Instead of saying, “I’ll meditate for 30 minutes every day,” start with 2 minutes of meditation.
Instead of saying, “I’ll work out for an hour,” start with 5 push-ups.
The key is to build momentum, not perfection.
Step 4: Track Your Progress Daily
Consistency is more important than intensity. Even if you only complete a small version of your habit, track it. The goal is to build a streak of daily wins.
Step 5: Celebrate Small Wins
Each time you complete your habit, celebrate your success. This could be a mental pat on the back, a small reward, or simply acknowledging your progress.
Common Mistakes to Avoid When Habit Tracking
1. Tracking Too Many Habits at Once
Start small. Focus on one or two habits at a time. Tracking too many habits can feel overwhelming and lead to burnout.
2. Being Too Rigid
Life happens. If you miss a day, don’t beat yourself up. Instead, focus on getting back on track as soon as possible.
3. Focusing Only on Perfect Streaks
While streaks are motivating, don’t let a broken streak discourage you. Remember, progress is more important than perfection.
The Habit Tracking Challenge: Try It for 7 Days
Ready to build a new habit? Here’s a simple challenge:
Choose one small habit you want to build.
Download a habit tracker (or use a journal).
Track your progress for 7 days straight.
Celebrate each day you complete your habit.
By the end of the week, you’ll likely find that your new habit feels more automatic — and you’ll be motivated to keep going.
Final Thoughts: Build Systems, Not Willpower
Habit tracking is more than just checking off boxes — it’s a system for building consistent, lasting change. When you understand the balance between motivation and activation, you set yourself up for long-term success.
Let’s keep building from last week’s post. What habit will you start tracking today? Let me know in the comments.
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