Frameworks

Behaviour change frameworks

21 popular models of habits and behaviour change — what each one claims, how to use it with a real habit, and how well the evidence holds up.

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A framework is a way of looking at behaviour, not a law. Each entry says what it claims, how to use it, and honestly how well the evidence supports it.

Habits as context–response links — A habit is a memory link between a context (place, time, people, preceding action) and a response, built by repeating the response in that context. Once strong, the context triggers the response directly, even when goals change. (Wendy Wood, David Neal and colleagues · Supported by multiple studies)
Implementation intentions (if–then plans) — Linking a specific situation to a specific response — “if X, then I will Y” — delegates the start of action to the situation, helping people act on their goals. (Peter Gollwitzer, Paschal Sheeran and colleagues · Supported by multiple studies)
The habit loop — cue, routine, reward — Habits run as loops: a cue triggers a routine that delivers a reward. To change a habit, keep the cue and reward and swap the routine. (Popularised by Charles Duhigg · Practitioner framework)
The Four Laws of Behaviour Change — To build a habit, make it obvious, attractive, easy and satisfying; to break one, make it invisible, unattractive, difficult and unsatisfying. (James Clear · Practitioner framework)
Fogg Behavior Model and Tiny Habits — Behaviour happens when motivation, ability and a prompt come together. Because motivation is unreliable, make behaviours tiny (high ability), anchor them to routines (prompts), and celebrate to wire in the good feeling. (BJ Fogg, Stanford Behavior Design Lab · Practitioner framework)
WOOP — mental contrasting with implementation intentions — Imagining a wish and then the obstacle in the way energises action when success is feasible; adding an if–then plan for the obstacle turns that energy into behaviour. (Gabriele Oettingen · Research-supported)
COM-B and the Behaviour Change Wheel — Behaviour depends on capability, opportunity and motivation. Diagnose which is missing, then choose interventions that target it. (Susan Michie, Maartje van Stralen and Robert West · Conceptual framework)
Behaviour Change Technique Taxonomy (v1) — Behaviour-change interventions can be described with 93 distinct techniques in 16 groups, giving researchers a shared language. (Susan Michie and an international expert panel · Research-supported)
Self-Determination Theory — Lasting motivation grows when three needs are met — autonomy, competence and relatedness — and motivation you endorse outlasts motivation from pressure. (Edward Deci and Richard Ryan · Research-supported)
Self-efficacy — Belief in your ability to perform a behaviour shapes whether you try and persist; it grows mainly from your own successes, and also from watching similar others, encouragement and managing anxiety. (Albert Bandura · Research-supported)
Goal-setting theory — Specific, challenging goals, with commitment and feedback, lead to better performance than vague goals. (Edwin Locke and Gary Latham · Supported by multiple studies)
Health Action Process Approach (HAPA) — Change has a motivational phase (forming an intention) and a volitional phase (planning, starting and maintaining), with action planning, coping planning and self-efficacy as key ingredients. (Ralf Schwarzer · Research-supported)
Control theory — self-regulation as a feedback loop — We regulate behaviour by comparing where we are with where we want to be, acting to reduce the gap, and checking again. (Charles Carver and Michael Scheier · Conceptual framework)
Situational strategies for self-control — Self-control is easier when you act early — choosing and changing situations before temptation arrives — rather than resisting in the moment. (Angela Duckworth, Tamar Gendler and James Gross · Research-supported)
Choice architecture, nudges and EAST — How options are presented — defaults, placement, framing, timing — shapes decisions without removing choice. EAST summarises: make it Easy, Attractive, Social and Timely. (Richard Thaler, Cass Sunstein and the Behavioural Insights Team · Evidence mixed)
Fresh starts and temptation bundling — Temporal landmarks give people a boost to start aspirational behaviour, and pairing a hard habit with a treat allowed only during it increases follow-through. (Katy Milkman and colleagues · Research-supported)
Habit reversal — Unwanted habits can be reduced by becoming aware of their early signs and practising a competing response that makes the habit hard to do. (Nathan Azrin and Gregory Nunn · Research-supported)
Relapse prevention — A lapse is not a relapse. Planning for high-risk situations, and responding to slips with learning rather than self-blame, makes return to old patterns less likely. (G. Alan Marlatt and colleagues · Research-supported)
Habit discontinuity — When life circumstances change, old habits are disrupted, creating a window where intentions guide behaviour more and new habits can form. (Bas Verplanken, Wendy Wood and colleagues · Research-supported)
Stages of change (Transtheoretical Model) — People move through stages — not yet considering change, considering, preparing, acting and maintaining — and need different approaches at each. (James Prochaska and Carlo DiClemente · Evidence mixed)
Ego depletion (willpower as a resource) — Self-control draws on a limited resource that is used up by acts of self-control, leaving less for later. (Roy Baumeister and colleagues · Evidence mixed)