How to build a habit in 5 steps, according to science

Most of us assume those hyper-achievers who are always able to squeeze in their workout, eat healthy foods, ace their exams and pick their kids up on time must have superhuman self-control. But science points to a different answer: What we mistake for willpower is often a hallmark of habit.

People with good habits rarely need to resist the temptation to laze on the couch, order greasy takeout, procrastinate on assignments, or watch one more viral video before dashing out the door. That's because autopilot takes over, eliminating temptation from the equation. Having established good habits, little to no willpower is required to choose wisely.

Sounds great, right? The only catch is that building good habits takes effort and insight. Thankfully, science offers both guidance on how to begin and strategies to lighten your lift. Here are a few research-backed steps sourced from my book, "How to Change," that can set you on the path from where you are to where you want to be.

The way you define the goal you hope to turn into a habit does matter. Goals like "meditate regularly" are too abstract, research has shown. You'll benefit from being more specific about what exactly you aim to do and how often.

Don't say "I'll meditate regularly." Say, "I'll meditate for 15 minutes each day."