Welcome! I’m Gregg Swanson, a performance coach who believes in the power of resilience. From surviving an avalanche on Mt. Rainier to coaching professionals for over 20 years, I’ve learned that mental strength is the key to thriving in both life and business.

Whether climbing a mountain or climbing the sales ladder, I’m here to help you reach new heights by taking a deeper look at the power of forming a habit.

Table of Contents

• Introduction to Forming a Habit
• Understanding the Core Concept: The Science of Forming a Habit
• The Four Stages of Forming a Habit
  • Stage 1: Unconscious Incompetence – The Unknown Problem
  • Stage 2: Conscious Incompetence – The Struggle
  • Stage 3: Conscious Competence – The Habit Takes Root
  • Stage 4: Unconscious Competence – The Habit Becomes Automatic
• How to Apply This to Your Life
  • Related Posts

What if I told you that success isn’t about motivation or willpower? It’s about your habits. The things you do daily…whether consciously or unconsciously…shape your future. But forming a habit isn’t as simple as just doing something repeatedly. It requires a deeper understanding of how habits are formed in the brain and how to move from struggle to automation.

A study by Phillippa Lally at University College London found that, on average, it takes 66 days to establish a new habit. However, the process isn’t linear. It follows four distinct stages, each requiring a different mindset and strategy.

Understanding these four stages will help you master any habit…whether it’s improving your fitness, boosting productivity, or enhancing mental resilience.

Let’s dive into the four stages of forming a habit and how you can use them to take control of your success.

Every habit follows a predictable psychological pattern. It begins as something unfamiliar and difficult, but through repetition, it becomes automatic. The four stages of habit formation represent the journey from struggle to mastery.

The brain creates habits as a way to conserve energy. When we repeat a behavior in response to a cue, the brain forms neural pathways that make the action easier over time. Eventually, the habit becomes so ingrained that it happens automatically…without conscious thought. This is why habits can either empower us or trap us in negative cycles.

The key to forming a habit is to recognize where you are in this journey and push through each stage with intentionality. This is where most people fail. They get stuck in the second stage…when a habit feels difficult…and give up before reaching automation. But by understanding the process, you can move forward with confidence.

Why This is Important

Mastering the four stages of forming a habit is life-changing. Think about the most successful people you know. Do you think they rely on motivation every day? No. They have built habits that automate success.

When you learn how to form habits effectively, you can:

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• Break free from bad habits that drain your energy.
  
• Build habits that support peak performance.
  
• Develop mental and physical resilience.
  
• Free up mental energy for creativity and strategic thinking.
  

The quality of your habits determines the quality of your life. You can either spend your mental energy on distractions, or you can preserve it for actions that drive your success. The choice is yours.

At this stage, you might not even realize you have a habit that needs to change. Or, you recognize a bad habit but have no idea how to stop it. This is the stage of unawareness.

For example, imagine someone who wakes up and immediately checks their phone. They feel drained, unfocused, and frustrated throughout the day, but they don’t connect their morning routine to their lack of productivity. They are stuck in unconscious incompetence…they don’t know what they don’t know.

To move past this stage, you need awareness. Start by tracking your behaviors and identifying patterns that don’t serve you. Ask yourself: What small habits are sabotaging my success?

Now that you’re aware of the habit, you try to change it… and realize it’s hard. This is the make-or-break stage.

This is where the 66-day rule comes in. Your brain resists change because it requires effort. You’ll feel discomfort, temptation, and mental exhaustion. Many people give up here, assuming that because it’s hard, it’s impossible. But difficulty is part of the process.

For example, if you decide to start exercising every morning, the first few weeks will feel brutal. Your brain will try to talk you out of it. “Just sleep in. You can start tomorrow.” This resistance is normal. The key is to push through it.

The best way to overcome this stage? Accountability, consistency, and small wins. Track your progress, celebrate small victories, and remind yourself that struggle is temporary.

At this stage, your new habit isn’t effortless, but you’re starting to get the hang of it. You no longer need as much willpower because you’ve built momentum.

Think of this stage as riding a bike. The first few rides required balance, focus, and constant adjustments. But over time, pedaling becomes second nature. You still have to think about what you’re doing, but it’s getting easier.

This is when your new habit starts to feel normal.

After about 22 more days, the habit becomes permanent. It’s not fully automatic yet, but it’s ingrained enough that skipping it feels uncomfortable. This is a critical turning point. Keep reinforcing the habit, and soon it will enter the final stage.

This is the holy grail of habit formation. Your new habit is now second nature. You don’t have to think about it…it just happens.

At this point, the habit requires zero mental energy. You’ve freed up your brainpower for other high-impact areas. Imagine waking up, exercising, journaling, and planning your day…all without debating whether or not you should. You just do it.

This is where high performers separate themselves from the rest. They don’t waste energy on whether or not they should do something…they just do it. And because their habits are aligned with their goals, success becomes automatic.

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2. Identify your Stage: Are you unaware of a bad habit? Struggling with a new one? Sticking with it but not automatic yet? Recognizing where you are is the first step.
   
3. Push Through the Struggle: The hardest part of forming a habit is the middle stage. Expect it to be difficult—but know that once you get past this, it becomes easier.
   
4. Track Your Progress: Journal your habit-building journey. Celebrate milestones and recognize improvements.
   
5. Stack Your Habits: Pair a new habit with an existing one. Want to start meditating? Do it after brushing your teeth. Want to read more? Listen to audiobooks during your commute.
   
6. Be Patient: Habits don’t form overnight. But once they do, they stay for a lifetime.
   

Final Thoughts

Forming a habit isn’t about motivation…it’s about mastering the four stages. When you understand and push through each phase, you gain control over your behaviors and, ultimately, your destiny.

Your challenge: What habit are you committed to building? Drop a comment and let’s start forming habits that fuel your success.

You can keep grinding, hoping things will change… or you can take control and make it happen.

If you’re stuck, burnt out, or not performing at your best, it’s time for a Breakthrough Call. In this one-on-one session, we’ll uncover exactly what’s holding you back…and build a game plan to get you to your next level.

High performers don’t wait. They take action. Book your call now HERE.