Why Identity Matters

Research in behavior change shows that habits stick better when they reinforce a chosen identity. Instead of focusing on outcomes (e.g., days sober), we ask: "What would a sober, healthy, caring person do right now?" This reframes actions as votes for the person you're becoming.

Core Principles

• Make it small: Start with a behavior so easy you can't fail.
• Make it obvious: Use visual cues and environment design.
• Make it satisfying: Add immediate positive feedback.
• Make it identity-linked: Say it out loud: "I am someone who …"

Implementation Intentions

Form an if-then plan to make the behavior automatic: "If I feel an urge after dinner, then I will take a 3-minute walk and text my accountability buddy."

Evidence & Further Reading (Open)

• Gollwitzer (1999): Implementation intentions
• Wood & Runger (2016): Psychology of habit
• Archive.org: Free habit resources

Try It Now

1. Write a one-sentence identity: "I am a person who …"
2. Pick one 2-minute habit that expresses that identity.
3. Attach it to a daily anchor (habit stacking).
4. Track it for one week. Celebrate consistency, not perfection.