Build Habits That Last: Why Frequency and Utility Are the Core of Sustainable Change

Building a new habit feels exciting—but not every routine becomes automatic. Behavioral scientists have pinpointed two key ingredients for sustainable habit formation: how often you do the behavior (frequency), and how much it helps or delights you (utility). Think of checking your phone: it happens many times a day and always connects you with something interesting or useful. Compare that to changing your car’s oil—important, but far too infrequent to become habitual.

Successful habits aren’t always the biggest or most impressive; they’re the ones that repeat enough to become second nature. Studies show that even habits with modest rewards, like taking short walks, stick if they fit naturally into everyday life. But for a habit to last, it must also feel worthwhile—helping you feel happier, healthier, smarter, or connected.

This concept also explains why businesses like social media platforms or messaging apps become part of the daily routine for millions: they offer just enough value, often enough, to become the go-to solution without conscious thought. When habits lack one or both factors, people eventually drop them—either they’re too rare to feel natural, or not rewarding enough to keep up.

By evaluating both frequency and utility before investing time and energy, you’ll set yourself up for realistic, joyful habit change.

Make a quick list of habits you want to form—shoot for behaviors you enjoy and can do often, even if they’re small at first. Check which ones happen daily or at least weekly, and honestly rate how much each improves your life or mood. Start with the habits that score high for both—think of these as your 'habit zone.' Practice them deliberately this week, and you’ll notice how repetition and real value make routines stick.