Module 10 · The science in depth · Research-supported

The habit of starting vs the habit of doing

Why automatically deciding to start may matter more than automatic steps.

6 min read · Level: Advanced · Free — no account needed to read

The problem it solves

Is the habit in deciding to start, or in doing each step?

The concept

Researchers distinguish habitual instigation — automatically deciding to start a behaviour when the cue arrives — from habitual execution — automatically carrying out its steps once started.

A morning run can be habitually instigated (you find yourself lacing up without deciding) while its execution stays effortful and conscious. Brushing your teeth is usually habitual in both ways.

In one study, it was the habit of starting that predicted how often people did the behaviour. For complex habits, building an automatic start may be the most useful target.

Why it matters

This helps you aim: for effortful habits like exercise or studying, focus on making the start automatic, and let the doing stay deliberate.

Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.

See it happen

Noah is frustrated that running still feels hard after a year, despite doing it most mornings.

The ordinary first approach

After a year it should feel effortless, so maybe running isn’t for him.

With the idea

He sees that the start is automatic — he’s out the door without deciding — which is the habit; the run itself is meant to be effort.

What changed

He stopped expecting the whole behaviour to become effortless.

Easy to get wrong

• Expecting complex, effortful behaviours to feel automatic throughout.
• Designing only the middle of a habit and neglecting the start.
• Measuring success by how easy the whole thing feels.

Try it now: Split one habit

1. Pick one complex habit.
2. Write its starting action and its main steps.
3. Ask which part you want to be automatic, and design the cue for that part.

Apply it to one of your habits

For one of your habits, which is more automatic — starting it, or doing it?

Reflect

• Which of your habits has an automatic start but effortful middle?

Go deeper — evidence & sources

• Gardner, Phillips & Judah (2016). Habitual instigation and habitual execution: Definition, measurement, and effects on behaviour frequency. British Journal of Health Psychology. doi:10.1111/bjhp.12189
• Hagger (2019). Habit and physical activity: Theoretical advances, practical implications, and agenda for future research. Psychology of Sport and Exercise. doi:10.1016/j.psychsport.2018.12.007