Conscious decisions are only a fraction of your daily actions. The majority of what you do is dictated by habits, as outlined in recent research featured in Psychology and Health.

This research indicates that approximately two-thirds of daily actions occur automatically, triggered by familiar surroundings, timing, or established routines. Essentially, much of our lives are lived on autopilot.

According to Professor Benjamin Gardner, one of the study’s co-authors, “Psychologists describe habits as associations of Cu and Bijavia.” As he noted in BBC Science Focus, “For instance, when I start a task, it automatically prompts me to make tea… Without these habits, we’d be overwhelmed by the need to think through every action we take.”

The research team monitored 105 individuals in the UK and Australia, sending them notifications six times a week to inquire about their activities and whether those actions were intentional or habitual.

Upon analyzing the data, they found that 65% of the actions were habit-driven, 88% were at least partially performed on autopilot, and 76% aligned with the individuals’ conscious goals.

This last statistic is crucial. Rather than diminishing our intentions, many habits actually support their achievement.

Gardner stated, “There’s nothing intrinsically good or bad about a habit itself. If it aids in achieving your goals, it’s a positive habit. If it hinders them, it’s a negative habit.”

The most frequently reported activities included work, educational or volunteer efforts, national or parenting responsibilities, and screen time. Interestingly, exercise was notable as an exception; while many initiated it automatically, conscious effort was still necessary.

The findings point to the potential for using habits to enhance public health and individual well-being. For instance, pairing a new movement with a dependable cue—like exercising after work—can help establish that routine. Breaking old habits, such as substituting chewing gum after meals for smoking, may prove more effective than relying solely on willpower.

When attempting to change a habit, Gardner suggests keeping a record over several days of where you are, the time, and the environment when the habit starts. “Tracking this for a week should help reveal what triggers the habit.”

Ultimately, habits shouldn’t be seen as adversaries to free will. “Habits are incredibly beneficial; they conserve mental energy for other tasks,” Gardner explained. “Despite their negative image, it’s essential to realize that automating many of your desired actions is advantageous.”

Professor Grace Vincent, a sleep scientist at the University of Central Queensland and co-author of the study, agrees: “When you work on cultivating positive habits—whether it’s for sleep hygiene, nutrition, or general health improvement—you can depend on your internal ‘autopilot’ to help establish and maintain these habits.”

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