Published 01 Sept 2026
What does your morning look like?
Maybe you wake up, eat breakfast, brush your teeth and head off to work. Or perhaps you roll out of bed, lace up your runners and start the day with a walk before grabbing a coffee. Whatever your routine, chances are there are things you do every day without giving them much thought. These habits can seem small, but they often play an important role in your overall health and wellbeing.
From getting enough sleep to finding time to move your body, the choices you make regularly can add up over time. The good news is that creating habits that support your wellbeing doesn't have to involve drastic changes. Often, it's the small things you do consistently that make the biggest difference.
Of course, there's no single approach that works for everyone. Your routine is shaped by your lifestyle, responsibilities and personal goals. Rather than aiming for perfection, it can be more helpful to focus on habits that feel realistic and sustainable for you.
That's where behavioural science comes in. It helps us understand why we do what we do and offers practical ways to make positive changes easier to stick with.
What is behavioural science?
According to UNSW Canberra, behavioural science explores why we do the things we do. It helps us understand how our habits, environment, emotions and social connections can influence the decisions we make every day. By understanding these influences, behavioural science can offer practical ways to make positive changes feel easier and more sustainable.
Why habits matter for wellbeing
Many of the behaviours that influence our wellbeing are habits. They're the actions we repeat so often that they become part of our everyday routine. When people think about improving their health, they often picture major lifestyle changes, like training for a marathon or completely changing their diet. While those goals can be beneficial, they're not the only way to support your wellbeing.
According to healthdirect, examples of habits that can support long-term wellbeing include:
- Healthy eating
- Physical activity
- Sleep routines
- Stress management
- Mindfulness
- Work-life balance
As these behaviours become part of your routine, they often require less effort and decision-making. Over time, healthy choices can start to feel more automatic, rather than something that relies entirely on motivation or willpower. This process, known as habit formation, can help make healthy choices feel like a natural part of everyday life. But if we know what we'd like to do, why can it still be so hard to stick with new habits? That's where an understanding of human behaviour can help.
How behavioural science supports habit change
Building new habits takes time. You may have heard the claim that it takes 21 days to form a habit, but research suggests the reality is often much longer. One study found that, on average, it took participants 66 days for a new behaviour to become automatic, although this varied from person to person.
One reason habits become easier over time is repetition. The more often you repeat a behaviour in the same context, the more familiar and automatic it can become. A simple strategy is to connect a new behaviour with something you already do. Existing routines can act as reminders that prompt the new action.
For example, if you'd like to start making your bed each morning, you might do it immediately after turning off your alarm. By linking the behaviour to an established part of your routine, you're creating a natural cue that can help reinforce the habit.
Research also shows that habits are often triggered by particular times, places or situations. Using these natural cues can make it easier to remember and repeat a new behaviour.
Put simply, behavioural science can be used to help make healthy choices feel simpler. When something is convenient and fits naturally into your day, you're more likely to keep doing it.
Building healthier habits using behavioural science
Lasting habits are often built through small, consistent actions rather than bursts of motivation.
If you're looking to create a new habit, it can help to:
- Set a clear and realistic goal that's meaningful to you.
- Focus on one behaviour at a time instead of trying to change everything at once.
- Link the behaviour to an existing routine, such as drinking a glass of water after brushing your teeth or taking a walk after lunch.
- Repeat the behaviour in the same context where possible.
- Acknowledge small wins and celebrate your progress.
- Share your goal with friends, family or colleagues who can encourage you along the way.
- Be kind to yourself when things don't go to plan.
Remember, progress isn't about being perfect. Small changes that fit into your everyday life are often easier to maintain than ambitious goals that feel overwhelming.
Changing habits that no longer support your wellbeing
The same principles can help when you're trying to change an existing habit. Many habits are linked to cues in your environment, such as a particular location, time of day, emotion or routine. Recognising these triggers can be the first step towards making a change.
If there's a behaviour you'd like to change, consider:
- Identifying what tends to trigger it.
- Reducing exposure to the trigger where possible.
- Replacing the behaviour with an alternative action that better aligns with your goals.
- Adjusting your environment to make healthier choices easier.
- Focusing on one change at a time.
- Being patient with yourself throughout the process.
For example, if you often reach for less nutritious snacks in the afternoon, take a moment to consider what's driving the behaviour. Are you hungry, tired, stressed or simply looking for a break? Keeping healthier snacks nearby, taking a short walk or stepping away from your desk for a few minutes may help interrupt the pattern and support a different choice.
Ultimately, building healthier habits isn't about getting everything right. It's about creating routines that work for you, making positive choices easier and focusing on steady progress over time.
