The Science of Change: Why Habits Outlast Willpower

25 Jan The Science of Change: Why Habits Outlast Willpower

We’ve all been there: February 1st arrives, and the initial burst of January motivation has vanished. If you’ve struggled to make a fitness or nutrition change stick, it isn’t a lack of willpower—it’s a lack of habit architecture.

What the Research Says

Creating a healthy lifestyle is about building lasting habits that help you feel good in your body. Understanding how they work is the first step:

• The “Magic” Number: While popular culture says it takes 21 days to form a habit, research from University College London suggests the average is actually closer to 66 days for a behavior to become automatic.
• The Power of “Small”: Stanford researcher BJ Fogg (author of Tiny Habits) suggests that “scaling back” is the secret to success. Instead of a 60-minute workout, start with a habit of simply putting on your gym shoes.
• Habit Stacking: This involves “stacking” a new habit on top of an old one. For example, “After I pour my morning coffee, I will do three Pilates breathing cycles.”

Breaking the Cycle of Old Habits

To break a “bad” habit, you must identify the Cue (what triggers it) and the Reward (the feeling it gives you). If you find yourself reaching for sugary snacks when stressed (the cue), the reward is often a temporary dopamine hit. At NW Core Balance, our Lifestyle Coaching helps women identify these patterns. We work on substituting the “reward” with a healthier choice—like a short walk or a focused stretch—that still manages the stress but supports your longevity.

Accountability is the Key

Statistics show that you are 65% more likely to complete a goal if you commit to someone else. If you have a specific accountability appointment (like a private training session or a check-in through our app), that number rises to 95%.

Sustainable health isn’t about a “quick fix”—it’s about the building blocks of success: sleep, stress management, proper nutrition, and consistent movement.

Schedule your Lifestyle Change Consultation session today! We can help get your healthy habits back on track.