To Build a Habit, Try a Streak

The writer David Sedaris walks 21,000 steps every day. The filmmaker John Wilson has journaled daily since 2007. And Jerry Seinfeld reportedly maintains his productivity by writing jokes every single day.

I have my own example — for the past eight years, I’ve run at least one mile a day. Here’s the thing: I don’t enjoy it. I’m not a good runner. And I hate the outdoors. So why do I keep doing it?

I’m on a streak.

Anyone who’s ever found themselves marching around their bedroom to reach 10,000 steps, or frantically completing a Duolingo language exercise to stay on the leaderboard, will be familiar with the mantra “Don’t break the streak!”

Streaks can motivate us, help us build good habits and aid us in reaching our goals. If you’re looking for a way to stick to a New Year’s resolution beyond January, a streak could help.

Why Do Streaks Help Us Meet Our Goals?

Streaks work for two reasons: what behavioral economists call loss aversion and potential gain, said Dr. Katy Milkman, a behavioral scientist at the University of Pennsylvania.

Let’s start with gains: A streak can be profoundly motivating for people, Dr. Milkman said, “because there’s something bright and shiny that they can reach for. There’s a prize, in a sense, that’s making you more motivated to get a thing done.”

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