A Big Change is Easier than a Small One: Changing My Habits by Changing My Identity
I’ve always gotten good grades, but I haven’t always thought of myself as a good student. I used to think of myself as shy, unmotivated, and unproductive. That identity explained why I didn’t organize my work or my time, why I sat at the back of classrooms to make sure I wasn’t put in the spotlight, and why I spent hours scrolling on social media instead of focusing on my assignments. I felt guilty about my bad habits but seemed unable to change them. Then I read Atomic Habits by James Clear and realized how our daily habits are shaped by our identities. Neither my habits nor my identity aligned with the person I desired to be. However, rather than trying to change my bad habits directly, I should change my fundamental identity – a task that seems like it would be harder, but which turned out to be much more effective.
Clear encouraged me to create identity-based habits that focus on who I wanted to become. I desired to be someone who is self-motivated, engaged, and productive. I therefore reframed my thought process using positive affirmations. I told myself I was a successful student who strived to get the most out of my education. To become this person, I identified and implemented key habits that are tied to that identity. First, I became organized and created to-do lists to ensure I completed my work with time to spare. Next, I started sitting at the front of the classroom to confront my fear of being called on. In addition, I made it my goal to ask one question or to make one comment during each of my classes. Finally, to combat unproductiveness, I set a limit on how much time I could spend on social media. By changing who I identified as, I was able to successfully create new habits that support the person I want to be.
The next challenge I faced was sustaining my new identity even during moments of stress. In the past, times of stress took me down a self-deprecating rabbit hole of negative thoughts and behaviors. Bad habits like procrastination slipped in when I felt challenged. However, now that I identify as someone who is successful, I understand that part of what makes me successful is that I take care of my physical and mental health. This mind shift allows me to notice my thoughts start to deteriorate and to use that information to recognize that my body is under stress and deserves a break. Incorporating time into my days to relax and spend time with loved ones gives me the strength to continue working towards the person I desire to be.
I’m not perfect – I never will be. I still have bad habits – we all do. But by adjusting my identity, I have been able to create and maintain key habits that support a positive identity as a successful and productive student. I get more done at school and work, feel less stressed, and surprisingly have more time for myself. If you want to build new habits, my advice is to look inward and reflect on whether your current identity aligns with those habits. If they don’t, what aspects of your identity need to change? Who do you really want to be?
Gemma joined the Interactive Measurement Group in the Spring of 2021. During her time in the lab, she has learned how to analyze data in R, SPSS, and Jamovi, has learned advanced statistical techniques such as confirmatory factor analysis, and has led two poster teams who ultimately presented their research at conferences. She has also been involved in substantial leadership and mentoring. She has given multiple workshops, mentored other lab members formally and informally, and is currently our Lab Manager. Gemma graduated in the Spring of 2022 from UNLV with a B.A. in psychology and minors in neuroscience and addictions treatment. In the future, she hopes to pursue a masters degree in social work.