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On Changing Habits
The Power of Changing Your Environment

Hey there! Ready to make some real, lasting changes in your life? I’m here to spill the beans on a little secret that could revolutionize the way you think about behavior change.
So, if there’s a pesky habit that you’ve been wanting to change—I’m going to give you a leg up on how to finally wrangle it in check.
Spoiler alert: it's all about your environment.
Why Environment Matters More Than Willpower
First things first, let’s get one thing straight. Willpower is overrated. Yup, I said it. You can’t muscle your way through every bad habit or force yourself into every good one. Neuroscience and psychology agree: your environment plays a crucial role in shaping your behavior.
In my opinion, everyone overfocuses on changing themselves. “Be the change you want to see…” and that jazz. But what I’ve realized is that your environment matters a TON.
Like, for example, I come from a family with extremely unhealthy eating habits. And anytime I am around them for an extended period (i.e. 1 or 2 weeks) I gain about 5-10 pounds. I kid you not!
And the reason this happens is because I am surrounded by their unhealthy environment and cues. I’ve put myself in a place where I’m around people who don’t value healthy food. So, there’s social pressure when I don’t want to go out for pizza. Or when I look for a quick snack, the only available options at hand are processed junk food in the fridge and pantry.
Imagine trying to eat healthy against the tide of all these factors working against you. It’s a losing battle. Change your surroundings, and your behavior will follow. Simple, right? Let’s dive into how you can make this work for you.
The Science Behind Environmental Influence
According to Dr. Wendy Wood, a leading psychologist in habits and behavior change, about 43% of our daily actions are habitual. This means almost half of what we do every day is on autopilot. Your environment triggers these automatic responses.
In her book, "Good Habits, Bad Habits," Wood explains how cues in our surroundings, like the sight of your gym bag ready to go by the door or a water bottle on your desk, can make or break our habits. This is backed by neuroscience research, which shows that the brain’s basal ganglia—a region associated with habits—is highly responsive to environmental cues.
Let’s get into some real-life scenarios on how changing your environment can lead to remarkable behavior changes so you get an idea of how you can implement things in your own life.
Quick Tips to Hack Your Environment for Instant Behavior Change
Tip #1 – Make Good Habits Easy
James Clear, the author of "Atomic Habits," emphasizes the importance of making good habits easier by modifying your environment. For instance, if you want to drink more water, place a water bottle on your desk where you can see it all day.
James shares a story about a reader who wanted to play the guitar more often. This reader placed his guitar in the middle of his living room instead of keeping it in a case in the closet. As a result of this one simple tweak, he found himself picking up the guitar more frequently and improving his skills significantly.
The point is this: visual cues matter. They act as a reminder. Out of sight is out of mind. So, if you want to prompt yourself to eat better, keep healthy snacks at eye level in the fridge and pantry. If you want to improve your fitness, put your workout gear where you can see it. Visual reminders can nudge you toward your goals without you even realizing it.
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Tip #2 – Make Bad Habits Hard
Conversely, Clear says we should make bad habits more difficult to engage in. For example, Clear himself moved his TV out of the bedroom to reduce mindless late-night watching, which helped him sleep better and wake up more refreshed.
I remember my short, obese grandmother had a very unhealthy relationship with bread and sweets. No matter how hard we tried to convince her that she needed to stop eating carb-loaded stuff like cakes and cookies, she just couldn’t bring herself to do it. So, one day, we came up with a plan to thwart her bad habit by putting all of the foods that would normally entice her on top of the fridge where she couldn’t reach them. If she really wanted to sneak an unhealthy snack, she would have to climb up on a chair in order to reach it. And guess what? Putting that small little obstacle in the way of her bad habit worked wonders!
The simple matter of fact is this – we are lazy by nature. So, if we have to work hard to engage in a certain behavior, then we are far less likely to do it. And it doesn’t take much for our monkey brains to skip on something just because of the “extra work” required of us.
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Tip #3 – Don’t Think Big. Think Small… Super Small.
Imagine trying to climb Everest without even tackling your local hiking trail first. Sounds impossible, right? Well, BJ Fogg, the habit maestro and Director of Stanford University’s Behavior Design Lab, suggests starting with just flossing one tooth. That’s it. Just one tooth.
I mean c’mon. Who flosses just one tooth? Once you start, it’s a slippery slope into flossing them all! BJ Fogg’s genius insight shows that kicking off with a tiny action can snowball into a sustainable habit that sticks. It's all about building momentum that acts like the gateway to a full-blown routine that takes over before you even know. So, next time you're feeling overwhelmed, just take one small step. The smallest next step you can think of towards a more right way or better habit. Remember: just one tooth.
I have been struggling with dreaded writer’s block for years! No matter how hard I tried to will myself I couldn’t bring myself to write even though I had plenty to say. I would get myself psyched up and give myself pep talks to amp myself up. Only to let myself down just as quickly. Then I would judge and criticize myself for not being more productive and wasting time. So now when I encounter this resistance, the only requirement I have for myself is to write 5 sentences. That’s it. Nothing more, nothing less. But more often than not, once I get going the first five sentences turn into a page or two.
Final Thoughts
Changing your environment might sound too simple to be true, but trust me, it’s a game-changer. It’s not about making massive changes overnight. Start small. Make one tweak at a time and watch how your behavior shifts almost effortlessly.
So, what are you waiting for? Take a look around. What’s one thing you can change in your environment today that will set you on the path to success?
If it’s working out more, then challenge yourself to take the simple small step of putting on your sneakers and driving/walking to gym for a fast 5-minute burst.
If it’s cleaning out your closet or kitchen, commit to cleaning one cabinet or dresser drawer—just one—and see what happens.
If you want to stop doom scrolling first thing in the morning or last thing in the evening, put an obstacle between you and your bad habit. Install an app that blocks access to social media at certain hours on your phone.
Go ahead, make these small, incremental changes in your external circumstances and environment. Your future self will thank you.
So yeah, you can “be the change you want to see in the world” … but I’ll add “by looking around you and tweaking your environment!”
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