The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett

1. Focus on Identity

Shift your focus from ‘what you want to do’ to ‘who you want to be,’ as identity is a stronger and more sustainable driver for behavior change.

2. Define Your Intrinsic Why

Reflect on ‘What am I walking away from?’ (what you can no longer accept) and ‘What am I walking toward?’ (what truly energizes you) to clarify your deep, personal motivation.

3. Start Small & Achievable

Begin with simple, easily attainable goals, like taking a walk of any length daily for a week, then progressively increase them to build confidence and avoid discouragement.

4. Seek Social Support

Find and engage with others who share similar goals, such as a walking group or meetup, as having people in your corner is critically important for building and sustaining motivation.

5. Prioritize Daily Activity

Make 30 minutes of moderate to vigorous physical activity a daily priority, as it is the most important thing you can do for your health and longevity.

6. Break Down Big Goals

Divide larger activity goals, like a 30-minute walk, into smaller, more manageable chunks (e.g., two 15-minute segments) to make them feel less daunting and more achievable, especially when busy.

7. Personalize Your Motivation

Fill the ‘walking away from/walking toward’ framework with reasons that are deeply personally meaningful to you, even micro-level ones, to create an internal spark.

8. Leverage Immediate Benefits

Identify and focus on the quick, tangible benefits of an activity, such as stress reduction, improved sleep, or increased energy, as these can be strong daily motivators.

9. Integrate Fun & Function

Make activities joyful, practical, and sustainable by creatively integrating them into your daily life, such as scheduling walking meetings or social dates.

10. Actively Track Progress

Choose a tracking method that requires your active involvement (e.g., writing down a ‘yes’ or ’no’ for a goal) to gain deeper cognitive benefits and personal insights from your data.

11. Audit Your Energy Daily

At the end of each day, assess how you feel, identify which behaviors contributed to positive feelings, and intentionally repeat those behaviors to cultivate well-being.

12. Reward Goal Achievement

Link the accomplishment of consistent small goals (e.g., a month of regular walks) with a meaningful reward to reinforce positive habits and boost motivation.

13. Join or Build Community

Actively seek out or create groups for shared activities, as community engagement combats loneliness and provides mutual reinforcement for health-affirming behaviors.

14. Start Your Journey Alone

If necessary, begin your path toward a healthier, more fulfilled life independently, relying on your intrinsic motivation and desired identity without waiting for others.

15. Support Others Once Ready

After establishing your own healthy habits, extend support to friends or family who are struggling, helping them find their way and gain momentum.

16. Schedule Accountability

Identify allies who can support you and schedule specific appointments or meetups with them to ensure consistent follow-through on your commitments.

17. Engage with Neighbors

When outside, make an effort to greet and interact with people in your neighborhood to foster community connections and combat isolation.

18. Exercise for Mental Health

Recognize that physical activity, especially walking, can be a more reliable and durable treatment for mental health conditions like depression than other interventions.

19. Identify Cascading Benefits

Look beyond primary goals (like weight loss) to appreciate the multiple, interconnected benefits of an activity, such as fresh air, sunshine, social connection, and identity building.

20. Track Consistently, Not Obsessively

Choose a simple, consistent tracking method and learn to interpret the data without becoming obsessive or overreacting to daily fluctuations.

21. Use Negative Reinforcement (Short-Term)

For short-term motivation, consider commitment devices that impose a penalty (e.g., donating to a detested cause) if you fail to meet a goal, though its long-term sustainability is debated.