How to build good habits as a student?

As students, we often find ourselves juggling a lot—assignments, exams, extracurricular activities, and perhaps even a part-time job. Amidst all of this, it can be easy to fall into the trap of cramming the night before a test or rushing through assignments at the last minute. But what if there was a better way to manage all these responsibilities without feeling overwhelmed? We can better manage our study, and more broadly our health and happiness, by developing good habits (and getting rid of bad habits).

In his bestselling book Atomic Habits, James Clear emphasises the power of small, consistent actions. According to Clear, habits are the compound interest of self-improvement. Just like money multiplies through compound interest, the effects of your habits multiply as you repeat them. If you get just 1% better each day, you will end up with results that are nearly 37 times better after one year. The key takeaway here is that small changes—tiny habits—can lead to remarkable results over time.

Let's explore how students can apply these principles to build effective habits that will serve them well throughout their academic journey and beyond.

What Are Habits, and Why Are They Important?

Habits are the small decisions you make and the actions you perform every day. Essentially, your life is the sum of your habits. Your academic success, health, and overall well-being are all a reflection of the habits you build. If you want to change your outcomes, you must start by changing your habits.

Consider this: instead of staying up all night to study for a test, what if you developed a habit of studying for 30 minutes every day? Over time, this would not only reduce stress but also improve your understanding of the subject, making learning a much more enjoyable process.

💡Check out our article on scientifically proven strategies to improve how you study!

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The Four Steps to Building Effective Habits

James Clear identifies four essential steps to building habits: Cue, Craving, Response, and Reward. These steps form a "Habit Loop" that, when understood and applied, can help students build productive habits and break unhelpful ones.

1. Cue: This is the trigger that initiates the habit. It can be something simple like the time of day or your environment. For instance, placing your textbooks on your desk the night before can act as a cue to start studying as soon as you get home from school.
2. Craving: The desire or motivation behind the habit. To build effective habits, it’s crucial to make them appealing. For example, pairing studying with a reward—like enjoying a piece of chocolate or listening to your favourite music afterward—can create a positive craving.
3. Response: This is the actual habit or action itself. Keeping the response simple and easy is key. Instead of telling yourself to study for two hours, commit to just 15 minutes. More often than not, you’ll find that starting is the hardest part; once you begin, you may end up studying much longer.
4. Reward: The reward is what you get from completing the habit. It reinforces the habit loop and makes it more likely you will do it again. A sense of accomplishment, feeling more prepared, or simply enjoying a relaxed break afterward can serve as effective rewards.

Why Building Habits as a Student is Crucial

Developing good habits in school is not just about getting good grades; it's about setting yourself up for success in life. The habits you build now will lay the foundation for your future. Good habits such as consistent study routines, regular exercise, healthy eating, and even getting enough sleep can have a long-lasting impact on your well-being and success. When you learn to discipline yourself and prioritise effectively as a student, these skills will naturally translate into adulthood, whether in university or in your future career.

Practical strategies you can implement today!

1. The Two-Minute Rule

The Two-Minute Rule suggests that when you start a new habit, it should take less than two minutes to perform. This strategy is based on the idea that the most important part of building a habit is getting started. For example, instead of committing to "study for two hours," start with "open my notes and study for two minutes." Once you've begun, it's easier to keep going.

The science behind this is rooted in the concept of inertia—once an action has started, it requires less effort to keep moving than to stop. By reducing the initial friction to start a habit, you make it easier to follow through. This principle also helps avoid procrastination, as you’re not overwhelmed by the task ahead. The goal is to make the habit so simple that you can't say no, which is a powerful way to build consistency over time.

2. Habit Stacking

Habit Stacking involves attaching a new habit to an existing one that you already complete. This technique works because our brains love patterns and consistency.

Why does habit stacking work?

1. Capitalises on Existing Neural Pathways: The brain operates on a principle of efficiency, often referred to as "neural plasticity." When you attach a new habit to an existing one, you’re not creating a brand-new pathway from scratch; instead, you’re building on a well-worn pathway that already exists. This makes it easier for the brain to adopt the new behaviour because it doesn’t have to expend extra energy creating new connections.
2. Reduces Decision Fatigue: Habit stacking also minimises decision fatigue, which is the mental exhaustion that comes from making too many decisions. When you have to consciously decide when to perform a new habit, you’re more likely to procrastinate or forget it. However, if the new habit is triggered automatically by an existing habit, it removes the need for decision-making. This makes it more likely that you’ll follow through consistently.
3. Creates a Chain of Actions: Our brains are highly responsive to cues in our environment. By using the completion of an existing habit as a cue for the new habit, you create a chain of actions that flow naturally from one to the next. This chain effect builds a routine, which is easier to maintain over the long term because it doesn’t rely on willpower or motivation.
4. Leverages the Power of Context-Dependent Memory: Our memories are often tied to the context in which they were formed. By stacking a new habit in the same context as an old one (e.g., in the same place, at the same time), you enhance the likelihood that you will remember to perform the new habit. The familiar context acts as a trigger, reinforcing both the old and new habits together.

💡For instance, if you already brush your teeth every morning (existing habit), you could add "review flashcards for 5 minutes" right after (new habit).

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3. Environment Design

Environment Design is a powerful strategy for making it easier to stick to good habits by intentionally shaping your surroundings to encourage positive behaviours and discourage negative ones. The environment where you study, live, or relax can significantly impact your behaviour because your brain is constantly taking cues from your surroundings. When you strategically design your environment, you reduce the friction involved in good habits and increase the friction for bad ones, making it easier to do what is beneficial and harder to do what isn’t.

Our brains are wired to respond to the most obvious cues in our environment. According to research in behavioural psychology, much of our behaviour is driven by "default settings." If your environment is set up in a way that makes it easy to default to good habits, you are more likely to perform those habits. Conversely, if your environment is filled with distractions or triggers for bad habits, you are more likely to fall into those negative patterns. This is why environment design works—it takes advantage of the brain's tendency to follow the path of least resistance.

💡We put together an article for students and parents on how to create the optimal space for studying

How can you apply this knowledge as a student?

1. Design a Dedicated Study Space: Create a specific area in your home or room that is solely for studying. Keep this area clean, organised, and free of distractions. When you sit at this designated spot, your brain recognises it as a cue to focus and study. Over time, this association becomes so strong that just sitting there will automatically put you in a study mindset. For example, keep textbooks, notebooks, and other study materials readily available on the desk, but remove any non-study-related items like video game consoles, magazines, and most importantly your phone.
2. Minimise Digital Distractions: If you want to focus on your homework or studying without getting distracted by your phone or social media, place your phone in a different room or use apps that block distracting sites. You could also set up a "distraction-free" browser or use the "Do Not Disturb" mode on your devices while studying. The idea is to create an environment where the friction to access distractions is high—if you have to get up and walk to another room to check your phone, you’re less likely to do it on impulse.
3. Prepare a "Morning Success" Routine: If you want to build a habit of reviewing notes each morning, place your study materials next to your breakfast table or where you sit in the morning. This way, while you’re eating breakfast, you can easily pick up your notes and glance through them. By having them right there, you remove the effort of having to go find them, making it more likely you’ll engage in the review habit daily.

4. Identity-Based Habits

Identity-Based Habits focus on shifting your mindset from setting specific goals to embodying the kind of person who achieves those goals. Rather than thinking, "I want to get an A in Math," you would think, "I am someone who studies math every day." This subtle shift is powerful because it moves away from outcome-based thinking, which often relies on external rewards or temporary motivation, and instead fosters an identity-based approach that ties habits to your sense of self. When your actions are in alignment with the person you believe you are, the motivation to perform those actions comes from within. This intrinsic motivation is far more sustainable than motivation driven by rewards or fear of failure.

The reason this approach is so effective is grounded in psychology. When behaviours are connected to our identity, they become more meaningful and automatic. If you see yourself as a "dedicated student" or a "healthy person," you are more likely to engage in actions that reflect those identities because they reinforce your self-image. Conversely, if a behaviour conflicts with how you see yourself, you are less likely to engage in it consistently. Research supports this by showing that people are more committed to actions when they perceive them as integral to their identity, not just as tasks to be completed.

5. Track Your Progress

Tracking your progress is an incredibly effective strategy for building and maintaining habits because it provides immediate feedback and visual reinforcement of your efforts. When you track your progress—whether by marking off days on a calendar, using a habit-tracking app, or maintaining a journal—you create a tangible record of your consistency. This act of tracking creates a visible reminder of your commitment, providing a sense of accomplishment that can significantly boost motivation. Psychologically, this works because each time you see progress, it triggers a release of dopamine, a neurotransmitter associated with pleasure, satisfaction, and motivation. This "dopamine hit" makes you feel good and reinforces the behaviour, encouraging you to keep going.

The power of tracking lies not just in the positive reinforcement it provides, but also in its ability to help you stay aware of your habits. It makes progress (or lack thereof) visible, turning abstract goals into concrete actions. When you can see your success building up day after day, it creates a sense of momentum that makes it harder to break the chain. Conversely, when you notice gaps or inconsistencies, it allows you to quickly identify where you might be slipping and make adjustments before falling off track completely. This self-awareness is key to developing resilience and staying committed over the long term.

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So, why does this work so well?

1. Creates a Sense of Achievement and Momentum: Each time you track a completed action, it creates a small win, and these small wins add up over time to create a powerful sense of momentum. The visual representation of progress—whether it’s a calendar filled with check marks or a digital tracker showing streaks—can be incredibly motivating. This concept is often referred to as the "progress principle," which suggests that seeing continuous progress toward a goal is one of the most significant motivators for individuals.
2. Provides Clear Feedback Loops: Effective habit formation relies on immediate and consistent feedback. Tracking your progress gives you instant feedback about how well you’re sticking to your habits, allowing you to assess what is working and what isn’t. This feedback loop enables you to adjust your strategies, set realistic expectations, and focus on incremental improvements, which is critical for sustained growth.
3. Reduces Ambiguity and Encourages Consistency: When you track your progress, there’s no ambiguity about whether you’re moving in the right direction. This clarity can help reduce decision fatigue and uncertainty, making it easier to stay consistent. Knowing exactly where you stand can motivate you to keep going, even when the initial excitement of starting a new habit fades.
4. Helps Break Down Larger Goals into Manageable Steps: Tracking allows you to break down bigger, long-term goals into smaller, more manageable steps. Each tracked action is a step toward the larger objective, making it feel less overwhelming and more attainable. This approach encourages a focus on the process rather than just the outcome, which is essential for long-term success.

How can students use habit tracking to their advantage:

1. Study Habits: A student who wants to develop a habit of daily study could use a physical calendar to mark off each day they study for at least 30 minutes. Over time, seeing a streak of consecutive study days on the calendar creates a visual cue that reinforces the behaviour. If they miss a day, it’s immediately noticeable, and they can take steps to ensure they get back on track quickly, preventing a single missed day from becoming a pattern.
2. Reading Goals: If a student wants to read more, they could use a habit-tracking app to log the number of pages or minutes read each day. Watching the number of pages or minutes accumulate provides a rewarding sense of progress, encouraging them to continue. This can also help them set new reading goals based on their progress, such as increasing the daily reading time by a few minutes each week.
3. Writing and Note-Taking: A student aiming to improve their writing skills might set a goal of writing 200 words every day. By tracking their word count in a notebook or digital spreadsheet, they can visualise their progress over time. This not only provides motivation but also helps them identify patterns in their writing habits, such as which days they are most productive or what conditions lead to better output.

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6. Make Use of "Temptation Bundling"

Temptation Bundling is a clever strategy that involves pairing an activity you want to do with one you need to do. The idea is simple: you take a less appealing task and combine it with a more enjoyable one, making the overall experience more appealing. This approach works because it uses a psychological concept known as the Premack Principle, which suggests that more likely or enjoyable behaviours can be used as a reward to reinforce less likely or less enjoyable behaviours. By tying a pleasurable activity with a less desirable one, you make the entire experience more enjoyable and increase the likelihood that you'll follow through with the new habit.

So, why exactly does this work?

1. Reduces the Perceived Cost of Effort: Temptation bundling helps reduce the perceived difficulty or effort associated with a less desirable task by pairing it with an activity that you already find enjoyable. This makes the undesirable task feel less like a burden and more like an opportunity to engage in something pleasurable. For instance, if studying feels tedious, combining it with a fun activity makes it more bearable and even enjoyable.
2. Creates Positive Associations: By consistently pairing a less enjoyable task with something you like, you create a positive association with the task that might otherwise be avoided. Over time, your brain begins to associate the less desirable behaviour with the reward, making it more appealing on its own. This can lead to a situation where you start looking forward to the task because it signals something pleasurable is coming next.
3. Builds Habitual Behaviours Through Reward Systems: The brain is wired to repeat actions that lead to rewards. When you combine a less enjoyable task with an enjoyable one, you essentially create a built-in reward system. This increases the likelihood that you'll continue with the habit long enough for it to become automatic.

How can you use temptation bundling as a student?

1. Combining Study Time with Favourite Snacks or Drinks: If a student finds it difficult to focus on studying, they could bundle it with a treat they enjoy, such as sipping on their favourite tea or munching on a healthy snack. They might decide, "I’ll only drink this special tea while I’m studying," which makes study time more appealing. The treat serves as a reward for engaging in the less enjoyable activity of studying, making it more likely that the student will sit down to study regularly.
2. Using Social Media as a Reward After Completing Study Goals: A student who loves checking social media but struggles to stay focused while studying could use temptation bundling by setting a rule: "I will only check Instagram after I’ve studied for 45 minutes." By creating a "work before play" scenario, the student leverages their desire to use social media to motivate themselves to complete study sessions first.

7. Use Implementation Intentions

Implementation Intentions are a powerful strategy for habit formation that involves setting clear, specific plans for when, where, and how you will perform a habit. Instead of making vague commitments like "I will study more," you define the specifics: "I will study math at my desk for 30 minutes at 5 p.m. every day." This method is effective because it eliminates ambiguity and reduces the cognitive load associated with decision-making, often referred to as decision fatigue. When you plan the details of a habit in advance, you create a clear mental cue that triggers the desired behaviour. This approach makes it easier to follow through consistently because the decision has already been made, reducing the chances of procrastination or skipping the habit.

How can student use implementation intentions to build better study habits?

1. Creating a Study Routine: A student who wants to establish a consistent study habit could set a clear implementation intention: "Every weekday at 7 p.m., I will review my notes for 30 minutes at the kitchen table." This specific plan removes the ambiguity of when and where to study, making it easier to stick to the routine. The kitchen table at 7 p.m. becomes a strong cue that triggers the study behaviour.
2. Preparing for Exams: Instead of vaguely stating, "I will study more for exams," a student could create an implementation intention like, "I will complete two practice problems for chemistry every evening at my desk right after dinner." This clear plan ensures that studying becomes part of the evening routine, tied to a consistent time and place, making it more likely to be carried out.

8. Removing bad habits

Above is all advice about how to form good habits, but what about changing bad habits. This can almost be harder, as these connections in your brain are so well established.

The key here is to invert the habit formation process.

• Make the Cue Invisible: Remove triggers from your environment that initiate the bad habit.
• Make the Craving Unattractive: Reframe your mindset to see the bad habit as unappealing.
• Make the Response Difficult: Increase the effort required to perform the habit.
• Make the Reward Unsatisfying: Add negative consequences to diminish the habit’s appeal.

Conclusion

Building good habits is one of the most effective ways for students to manage their responsibilities, reduce stress, and achieve long-term success. By understanding and applying the principles outlined in this article—students can create powerful routines that not only improve their academic performance but also enhance their overall well-being. The key is to start small, remain consistent, and focus on making these habits a natural part of daily life. Remember, success is not the result of a single, monumental effort, but rather the compound effect of small, positive actions taken consistently over time. By developing good habits now, you are laying the foundation for a successful future, both academically and personally. Start today—your future self will thank you.