Changing behavior is one of the most difficult tasks we can take on. Whether it’s improving our diet, increasing exercise, managing stress, or enhancing social connections, the challenge isn’t just about willpower. It’s about understanding how habits form and using the right strategies to shift them. The good news? Behavioral science has revealed the secrets to breaking through internal and external barriers, setting realistic goals, and making changes that stick.

The secret to successful change lies in small, intentional steps, consistency, and the ability to reframe setbacks as part of the process. Here’s what research and experience teach us about changing set behaviors—and how you can apply these lessons to your own life.

Key Insights for Changing Behaviors

1. Consistency is King

One of the biggest factors in making lasting change is consistency. Science tells us that repeated behaviors, even small ones, create neural pathways in the brain that make actions feel more automatic over time. By committing to daily, incremental improvements, we build momentum, increase confidence, and reinforce the changes we want to see in our lives.

✅ Pro Tip: Set a simple, achievable daily goal—like walking for five minutes after breakfast or writing down three things you’re grateful for. Small actions lead to big results.

2. Overcoming Barriers to Change

Why is it so hard to change? Common barriers include impatience, setting unrealistic expectations, and the comfort of old habits. Many people give up too quickly because they don’t see immediate results or because change feels overwhelming. Research shows that breaking behaviors into smaller steps and celebrating progress along the way increases success rates.

✅ Pro Tip: Instead of aiming to “get in shape,” break it down: commit to stretching for five minutes a day, then increase as the habit forms.

3. The Power of Habit Stacking

One of the most effective ways to introduce a new behavior is through habit stacking—a technique where you pair a new habit with an already established one. For example, if you always have coffee in the morning, you can attach a new habit to that routine, like doing a quick breathing exercise before taking your first sip. The brain is already wired to perform the first action, so stacking a new habit onto it makes change easier.

✅ Pro Tip: Try this formula: After I [existing habit], I will [new habit]. Example: After I brush my teeth, I will do 10 squats.

4. Motivation Through Progress

Many people focus on distant goals—like losing 20 pounds or learning a new language—without tracking the small wins that lead to success. Research shows that immediate rewards and progress monitoring are more effective in sustaining motivation than focusing on an end goal alone.

✅ Pro Tip: Use a habit tracker or journal to record daily progress. Seeing your streak build up increases motivation and keeps you accountable.

5. “Be It Till You See It”

Confidence and belief in our ability to change play a huge role in success. One powerful strategy is the Be It Till You See It approach—acting as if you’ve already succeeded. This technique, rooted in behavioral psychology, helps build confidence and makes new behaviors feel more natural.

✅ Pro Tip: If you want to be more active, start thinking and acting like an active person: take the stairs instead of the elevator, carry yourself with energy, and say to yourself, I am someone who moves daily.

Final Thoughts: Change is a Process, Not an Event

Lasting change doesn’t happen overnight. It requires patience, a willingness to embrace setbacks as learning experiences, and a commitment to taking small, consistent steps forward. Science has cracked the code on how habits are formed and changed, and now, so have you.

This helpful guide to behavior change is based on Living to 100 Club‘s Module 9 of the Better, Longer, Happier series, authored by Dr. Joe Casciani. The entire series is available at our online store—a perfect complement to programming and activity development in any senior living community or senior organization.

The secret is out—now it’s up to you to take action.