Superachievers: they seemingly juggle work, fitness, nutrition, family, all with apparent ease. But is it superhuman willpower at play? Research suggests otherwise, pointing to the power of habit.

Habitual individuals rarely need to combat the temptations common to us all. The lure of the sofa, takeout food, or procrastination rarely troubles them. It’s not a matter of willpower, but rather the force of habit that keeps them on track.

Achieving this might seem daunting. The good news? Science provides a roadmap to building these life-enhancing habits. Drawing on insights from Katy Milkman’s book, “How to Change,” here’s an exploration of research-backed steps to kickstart your journey from where you are to where you aspire to be.

First, specificity is key. Goals such as “meditate regularly” lack precision, making it challenging to track progress or even begin. Instead, strive for particularity in your objectives. Swap “I’ll meditate regularly” with “I’ll meditate for 15 minutes each day.” This approach makes starting less intimidating and progress more visible.

The next step involves creating a cue-based plan. Research reveals that progress is more likely if you establish not only what you’ll do but when, where, and how you’ll do it. For instance, “I’ll study Spanish for 30 minutes, five days a week” is good, but an action plan like “Every workday after my last meeting, I’ll spend 30 minutes studying Spanish in my office” is more likely to evolve into a habit.

This type of planning reduces chances of forgetting, anticipates obstacles, and makes procrastination feel almost sinful. For added benefit, incorporate your plan into your digital calendar for reminders.

But what about willpower? Contrary to popular belief, focusing solely on efficiency might not yield the best results. Instead, find ways to make goal pursuit enjoyable. This could mean turning exercise into a social event or swapping unhealthy breakfasts for delicious smoothies. This approach enhances persistence and ultimately leads to greater achievement.

A technique called “temptation bundling” can add fun to goal pursuit. It involves pairing an indulgence you crave with working towards your goal. For instance, allow yourself to watch your favorite show only while at the gym or listen to a beloved podcast while cooking healthy meals.

In the early stage of habit formation, deliberately inserting some variability into your routine can be beneficial. While it’s crucial to have a primary plan, experimenting with other ways of accomplishing your goal can lead to more flexibility and better habit formation.

Emergency reserves can prove useful for when life throws curveballs that disrupt your routine. Giving yourself a couple of free passes each week ensures you don’t get discouraged and abandon your goal entirely when emergencies arise.

Social support also plays a pivotal role in habit formation. By surrounding yourself with people who have already established the habits you seek, you’re more likely to persist and succeed. Research indicates that good habits are contagious: seek out those who are slightly ahead of you on the learning curve for motivation and guidance.

It’s important to remember that habits typically take time to form and won’t happen overnight. According to recent research by Milkman and her collaborators, there’s no “magic number” of days to form a habit. The speed of habit formation varies, with simpler behaviors taking less time than more complex ones.

The path towards a healthier, more productive lifestyle may be less about willpower and more about the power of habit. It’s time to harness this power and set off on your journey towards achieving your goals.