Often we try to build new habits using willpower, discipline, and structure. This alone is not the way to use your brain’s design to build habits for the long haul.
In this episode of The Mind Lab, mindset coach Carri Richard explains why the secret to building habits that actually stick is joy. It’s not just a nice-to-have. Joy is a biological strategy that fuels your brain’s reward system and makes consistent behavior feel good.
Why We Struggle to Build Habits
- New habits signal your brain to resist as it’s got preference for prediction
- Resistance is natural—your brain flags change as a potential threat
- Willpower depletes quickly, especially under stress – this is where many give up or revert
Joy = Dopamine = Motivation
- Joy activates dopamine, a reward chemical for your brain
- Repeating joyful actions creates neurological movitvation
- Reward strengthens the cue-intention-action-reward cycle, easing habituation
Practical Strategies to Build Joy-Based Habits
- Pair the Habit with Something You Enjoy
- Example: Listen to music while tidying, walk after a task, use scent or visuals you love
- Reward Yourself Right After
- The reward doesn’t need to relate to the habit—your brain just connects good feelings
- Celebrate the Process, Not Just the Outcome
- Recognize small wins to reinforce momentum
Why It Works
When joy is part of the habit-building process, your brain stops fighting you and starts wanting the repetition. That’s when habits stick—when they become second nature.
Try This:
- Pick one habit that is a challenge to stay consistent with
- Reconnect it to a goal that truly matters (ask yourself why is this important?)
- Find 3 ways to pair it with a joyful activity or a reward when completing the habit
- Practice consistently for 30 days
🎁 Download my free guide 5 Brain Hacks to Boost Energy and Beat Burnout –neuroscience-backed support for building joyful, lasting habits.