Back to Library

Identity-Based Habits

Source: Oyserman et al., 2012, Psychological Bulletin

Video Resources

Prefer watching? Check out these expert explanations:

Outcome-based: "I want to lose 30 pounds"
Identity-based: "I am a healthy person"
Outcome-based: "I want to write a book"
Identity-based: "I am a writer"

The identity-based approach is more powerful because it changes how you see yourself at a fundamental level. Your behaviors then flow naturally from this identity.

Why Identity Change Drives Behavior

Oyserman's research on identity-based motivation found that people are powerfully motivated to act in ways consistent with their self-concept. When you believe "I am a runner," going for a run isn't something you have to do - it's an expression of who you are.

The Power of Identity

  • Intrinsic Motivation: Identity-driven behaviors feel authentic, not forced
  • Sustained Effort: You'll persist through obstacles to maintain your identity
  • Automatic Choices: Decisions become obvious when they align with identity
  • Pride and Ownership: You take personal pride in identity-consistent actions

Building Identity Through Action

Here's the beautiful paradox: you don't need to believe the identity first. You build the identity through small, repeated actions. Every action you take is a vote for the type of person you wish to become.

This is how it works:

  1. Decide the type of person you want to be
  2. Prove it to yourself with small wins
  3. As evidence accumulates, your self-image begins to change
  4. Your new identity drives your behaviors forward

Practical Identity Shifts

Transform your goals into identities:

  • "I want to save money" → "I am financially responsible"
  • "I want to get in shape" → "I am an athlete"
  • "I want to read more" → "I am a reader"
  • "I want to be more productive" → "I am organized and focused"
  • "I want to learn coding" → "I am a developer"

The Two-Step Process

Step 1: Decide who you want to be

Ask yourself: What type of person could get the outcome I want? If you want to lose weight, what type of person could be healthy? Probably someone who exercises regularly and eats nutritiously. That's your target identity: "I am someone who takes care of my health."

Step 2: Prove it with small wins

Each time you exercise, you cast a vote for "I am someone who takes care of my health." Each healthy meal reinforces this identity. You don't need to be perfect - you just need more votes for your desired identity than against it.

The Identity Question

When faced with a choice, ask: "What would a [desired identity] do?" For example: "What would a healthy person eat right now?" "What would an organized person do with this paper?" This simple question aligns your immediate choices with your long-term identity.

Warning: Negative Identities

Identity-based thinking works both ways. Negative self-labels create self-fulfilling prophecies: "I'm not a morning person," "I'm bad with money," "I'm not creative." These identities constrain your behavior and limit your potential. Challenge them by reframing: "I'm becoming a morning person," "I'm learning to manage money better."

Apply This Knowledge

Choose one habit you want to build. Instead of focusing on the outcome, identify the type of person who would do that habit naturally. Write it down: "I am a [identity]." Then, each time you perform the habit, explicitly recognize it as evidence: "I went to the gym today. I am becoming an athlete." These small affirmations accumulate into genuine identity change.