1 Think about what you did this morning. You probably woke up, brushed your teeth, got dressed and ate breakfast without thinking much about any of it. Scientists believe that about forty percent of the things we do every day are not real decisions. They are habits.
2 A habit is something we do so often that our brain does it almost automatically. This is actually a smart system. If we had to think carefully about every small action, like how to tie our shoes, we would be exhausted by lunchtime. Habits save the brain's energy for new problems and important decisions. That is why you can think about other things while you walk to school.
3 According to researchers, every habit has three parts. First, there is a cue, something that tells the brain to start the habit, such as a place, a time or a feeling. Second, there is the routine, which is the action itself. Third, there is the reward, the good feeling we get at the end. For example, when a boy comes home from school (the cue), he might open the fridge and eat a snack (the routine), and then feel less hungry and more relaxed (the reward). After many repetitions, the brain connects the cue with the reward, and the habit becomes automatic.
4 This is good news and bad news. The bad news is that bad habits, like staying up late with a phone, are very hard to break. The good news is that we can use the same system to build good habits. Experts suggest a few simple steps. Start small: if you want to read more, begin with two pages a night, not fifty. Connect the new habit to an old one: read right after you brush your teeth. And give yourself a reward, even a small one, like marking a calendar.
5 How long does it take to build a new habit? Many people believe it takes twenty-one days, but a study from University College London found that the real answer is different. On average, it took the people in the study sixty-six days, and for some of them it took much longer. Some needed less than three weeks, and others needed more than eight months. The study also found that missing one day did not ruin the process.
6 In other words, building a habit is not about being perfect. It is about coming back again and again, until one day you notice that the thing that was once hard has become a part of who you are.