Developing good habits more important than self-control in meeting goals

In times of stress, people lean on established routines-even healthy ones, a novel study has found.

Across five experiments, the researchers provide an important new twist to the established idea that we have finite resources for self-regulation, meaning it's harder to take control of our actions when we're already stressed or tired.

Turns out we're just as likely to default to positive habits, such as eating a healthy breakfast or going to the gym, as we are to self-sabotage.

Led by Wendy Wood and David Neal of USC, this research shows that lack of control doesn't automatically mean indulgence or hedonism - it's the underlying routine that matters, for better or worse.

"When we try to change our behavior, we strategize about our motivation and self-control. But what we should be thinking about instead is how to set up new habits. Habits persist even when we're tired and don't have the energy to exert self-control," said Wood, Provost Professor of Psychology and Business at USC, who holds joint appointments in the USC Dornsife College of Letters, Arts and Sciences and the USC Marshall School of Business.

Wood, who serves as vice dean for social sciences at USC Dornsife, is one of the world's leading experts on habit, the automatic behaviors that make it possible for us to function everyday.

Learned habits also play a big role in our health; research has shown that exercise, overeating and smoking are significant risk factors for major diseases.

But while most disease prevention efforts focus on self-control, the latest research from Wood shows that the best way to prevent disease might be knowing how to let go: "Everybody gets stressed. The whole focus on controlling your behavior may not actually be the best way to get people to meet goals," she said.

"If you are somebody who doesn't have a lot of willpower, our study showed that habits are even more important," she added.

For example, in one experiment Wood and her co-investigators followed students for a semester, including during exams. They found that during testing periods, when students were stressed and sleep-deprived, they were even more likely to stick to old habits. It was as if they didn't have the energy to do something new, Wood explained.

Students who ate unhealthy breakfasts during the semester - such as pastries or doughnuts - ate even more of the junk food during exams. But the same was true of oatmeal eaters: those in the habit of eating a healthy breakfast were also more likely to stick to routine and ate especially well in the morning when under pressure.

Similarly, students who had a habit of reading the editorial pages in the newspaper everyday during the semester were more likely to perform this habit during exams - even when they were limited in time. And regular gym-goers were even more likely to go to the gym when stressed.

The results will appear in the June issue of the Journal of Personality and Social Psychology, published by the American Psychological Association.