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Habit formation following routine-based versus time-based cue planning: A randomized controlled trial.

Jan Keller1, Dominika Kwasnicka2,3, Patrick Klaiber4

  • 1Department of Education and Psychology, Freie Universität Berlin, Berlin, Germany.

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|January 6, 2021
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Forming healthy eating habits is achievable by linking behaviors to daily routines or specific times. Repeatedly enacting planned behaviors in response to cues is key for successful habit formation.

Keywords:
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Area of Science:

  • Behavioral Science
  • Health Psychology
  • Nutrition Science

Background:

  • Habit formation is crucial for sustained behavior change.
  • Self-regulation interventions aid habit formation through cue-behavior planning and consistent enactment.
  • Understanding cue types (routine-based vs. time-based) can optimize habit formation strategies.

Purpose of the Study:

  • To model habit formation for an everyday nutrition behavior.
  • To compare habit formation and plan enactment effectiveness between routine-based and time-based cue interventions.
  • To identify predictors of habit automaticity.

Main Methods:

  • Randomized controlled trial with 192 adults (aged 18-77).
  • Participants planned nutrition behaviors linked to routine or time cues over 84 days.
  • Daily questionnaires assessed plan enactment and automaticity (habit indicator); multilevel models were used.

Main Results:

  • Habit formation (peak automaticity) took a median of 59 days for successful participants.
  • Both routine-based and time-based cue planning increased automaticity and plan enactment.
  • No significant differences were found between the two cue conditions; repeated enactment predicted automaticity.

Conclusions:

  • Linking nutrition behaviors to routines or specific times are equally effective for habit formation.
  • Interventions should emphasize repeated behavior enactment in response to planned cues.
  • This supports practical strategies for promoting lasting dietary changes.