Happiness comes from habits. The brain forms habits to conserve energy by automating repetitive actions. Whether a habit is good or bad depends on its lasting effect on your life. Growing happier with age is partly the result of building good habits over time.
Bad habits are rooted in instant gratification which makes them easy to accumulate. The quick reward of a sugar rush or impulse purchase is hard to resist. In contrast, good habits, like exercise or healthy eating rely on delayed gratification, making them harder to form.
Habits are powerful because they compound. Small, consistent actions can create significant change. When ingrained, habits make positive behaviours easier and help you break free from the instant gratification cycle.
To build good habits, use heuristics and cognitive tendencies to your advantage. Focus on one habit at a time and start small to avoid becoming overwhelmed and build momentum. Trying to change everything all at once will not work. Tracking progress helps you stay committed. Visualise yourself as the person who naturally embodies the habit. Instead of setting a goal like "I want to run a marathon" think "I am a runner" and you will naturally start making choices that align with that identity. Use social proof by sharing your goal with friends to create accountability. Lastly, adjust your environment to support your goals—like meal planning and shopping on a full stomach to make healthy eating easier at home.
Continually reassess your bad habits and replace them with good ones. In the end, you are the sum of your habits.