“If you aim for behavioral change, then stop worrying about the results but rather start worrying about your identity. Focus on identity-based habits instead of outcome based habits to successfully drive behavioral change! ”- James Clear
Two types of habits
Whether you will stick to your new habit or not depends on where the habit is based on.
Outcome based habits
- E.g., the goal to lose 20 pounds, or the goal to write a book.
- We are less likely to stick to habits which are based on performance & outer appearance goals.
(Clear, n.d.)
Identity based habits
- E.g., the goal to become the healthy person which moves everyday or the person who is a writer
- We are more likely to stick to habits which are based on our desired identity & which also reinforce the identity we want to take on
The Power of Identity Habits
- Key of establishing sustainable behavioral change and developing better habits without relapsing into our previous patterns.
- When we aim for identity based habits, we shift our focus towards who we aspire to become.
- By reshaping our identity, which is our perception of ourselves, it becomes easier to align our actions with this new self-image, hence we are more likely to stick to our new habit because it complements our desired identity.
- So instead of setting a specific weight loss goal, for instance, we should aim to embody the qualities of someone who engages in daily physical activity.
- By consistently demonstrating that we are indeed that type of person—for example, by taking a walk during our lunch break—we reinforce our identity and solidify the new habit.
(Clear, n.d.)
How to change your identity
A helpful framework by James Clear helps you to quickly define an identity-based habit, by defining the person you want to be, but also to sketch the first necessary steps & habits you need to take to become that person. Further, another framework helps you to assess if your current habits complement to your desired identity or not. The worksheets can be downloaded here.
The Habits Scorecard
- Tool which helps you to see which habits cast a vote for or against your desired identity & helps you to focus on the “right” habits when actually working on changing your behavior.
- Start by making a list of your daily habits & evaluate them by how they contribute by how they will benefit you in the long run
- Ask yourself: “Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity?” Habits that reinforce your desired identity are evaluated as good. Habits that conflict with your desired identity are evaluated as bad.
Identity-Based Habits Framework
- Step 1:Name the performance or appearance goal you want to achieve.
- Step 2:In one sentence describe the type of person who would achieve your goal. —> This is the identity you want to take on
- Step 3: List 5 incredibly small steps you can take to become this person.
(Clear, n.d.)