Change your habits to improve your quality of life

Changing your routines is not a matter of raw will, it is a strategic process. By combining micro-habits, adapted digital tools and social benchmarks, you greatly increase your chances of success.

In this article, we detail concrete methods, mistakes to avoid and practical examples so that each reader leaves with a simple plan to apply tomorrow.

Why change your habits now?

Our environment and our expectations have evolved significantly in recent years: hybrid teleworking, constant flow of information and technological advances (AI, wearables) are changing our rhythms and our mental health. Understanding the origins of a habit is the first step to transforming it.

Research in behavioral psychology shows that a habit forms around a trigger and a reward; To learn more about the theoretical foundations, see this reference article on habits (Wikipedia - Habit (psychology)).

Concrete methods for installing new routines

Start small: replace an action with a simple micro-habit (for example 2 minutes of meditation upon waking up) rather than aiming for a big instant change. Small victories build confidence and allow the behavior to be scaled up gradually.

Use the 'if-then' technique (if X happens, then I do Y) to associate a trigger with a new action. Combine this with regular tracking (diary, app or calendar) to measure progress and adjust if necessary.

Micro-habits and “habit stacking”

The concept of micro-habits involves breaking the goal into tiny, repeatable actions. For example, instead of “working out,” start with 5 squats after brushing your teeth. This simplicity reduces input friction.

'Habit stacking' consists of grafting a new habit onto an already established routine (drinking a glass of water just after coffee, writing 1 line of gratitude after dinner). It is a proven method for chaining together positive changes without cognitive overload.

Manage digital technology to protect your quality of life

In 2026, controlling screen time has become central: targeted notifications, 'focus' modes integrated into OS and AI coaches help limit information overload. Setting up screen-free time (digital detox) improves sleep and concentration.

To understand the societal and media impact of digital uses, press analyzes are valuable. Consult recent surveys and files on the effects of digital technology in daily life (Le Monde) to inform yourself and adapt your family or personal rules.

Overcome relapses and stay motivated

Relapses are part of the process: they do not mean failure but a signal to readjust. Analyze what triggered the pause, reduce the complexity of the action and resume an even simpler version to restart the dynamic.

Create accountability supports: share your goals with a loved one, join a group (face-to-face or online) or use a digital coach who sends virtual reminders and rewards. Social support increases the chances of survival over time.

Practical examples and action plan for the week

Week 1: identify a habit to change and replace it with a micro-action for 7 days (e.g. 2 minutes of stretching upon waking up). Week 2: stack a second linked micro-habit (e.g. drinking a glass of water after stretching).

Use a simple tracker (paper or app) and note an associated emotion each day: this allows you to link the effort to a felt benefit and to adjust your approach. Digital tools and behavioral methods are complementary: combine them according to your preferences.

Changing your habits means investing in your daily future. With adapted strategies and current tools, the effort becomes sustainable and a source of pleasure.

Thanks for reading, and don't forget, Enjoy Life Moments!