#BehaviorChange

A wave of new research is upending common beliefs about motivation, revealing that pushing people harder with advice and pressure often backfires—while a gentler, evidence-based approach can dramatically improve follow-through. Published recently in Psychology Today by licensed clinical social worker and applied psychologists from universities in the US and UK, these findings challenge longstanding norms in Thai homes, schools, and workplaces, offering a fresh approach for Thai leaders, parents, and educators striving to inspire lasting personal and group change (Psychology Today).

Can a single tweak in your daily routine turn a bad habit into a good one? Recent neuroscience research says yes, revealing that rewriting the routines governing our behavior is both more attainable and more scientific than many believe. As Thais increasingly wrestle with everyday challenges—whether it’s adopting healthier lifestyles or striving for better mental wellbeing—these insights offer new hope for sustainable change.

The significance of habit change lies at the heart of modern life in Thailand, where non-communicable diseases like diabetes and hypertension are on the rise, often driven by persistent unhealthy behaviors. For students, office workers, and retirees alike, daily routines, from diet and exercise to smartphone use, have become an invisible force shaping health, happiness, and productivity. Understanding how to effectively break unwanted habits and encode new, desirable ones is both a personal and national priority.

How many times have you ended your day wondering why accomplishing your personal goals—staying healthy, spending quality time with family, advancing at work—felt like a losing battle against time and old habits? According to the latest neuroscience research shared by a leading professor at the University of Pennsylvania’s Communication Neuroscience Lab, the answer may be less about willpower and more about how our brains calculate the value of every daily choice we make. Her insights, summarized in a new book and recently featured by the Next Big Idea Club, are reshaping how experts and the public alike understand decision-making and personal growth (nextbigideaclub.com).

A decade after its introduction, the EAST framework—representing Easy, Attractive, Social, and Timely—remains a powerful guide for anyone seeking to encourage positive behavior change, from individuals to organizations and governments. First developed by leading behavioral scientists to synthesize a vast body of research on human behavior, EAST has maintained its relevance according to recent reports and continues to shape contemporary strategies for driving change in health, education, and beyond. As the world and Thailand face complex challenges that often hinge on helping people change daily decisions and routines, understanding EAST’s principles is more critical than ever.

A new study reveals that pairing mindfulness practice with step tracking can significantly increase the desire to exercise—potentially offering a breakthrough for millions struggling to stay active. This research, conducted by the Centre for Motivation and Behaviour Change at the University of Bath, found that even short bursts of daily mindfulness delivered through a free mobile app helped participants build not only physical activity, but also lasting motivation, which is considered critical for long-term health transformation. The findings were published in the journal Mental Health and Physical Activity on April 8, 2025, and are prompting experts to reimagine how technology and psychology can work together to tackle global inactivity.

Emerging scientific research has shattered the widely-believed myth that forming a new habit takes just 21 days, revealing instead that it can require anywhere from two months to nearly a year for a behavior to become truly automatic. For Thais striving for change—whether adopting healthier lifestyles, cultivating language learning routines, or building positive daily practices—these findings offer both a reality check and a roadmap for lasting personal improvement.

The idea that new habits can be formed in just three weeks traces its roots to a 1960 book, “Psycho-Cybernetics,” written by plastic surgeon Maxwell Maltz. Maltz observed his patients adjusting to physical changes in about 21 days, but his anecdotal reflections were gradually misinterpreted over decades as scientific fact, mutating into an inspirational but flawed self-help mantra (James Clear; Scientific American). This “21-day” concept took off because it felt both achievable and motivating—even if it lacked solid scientific footing.

Despite widely agreed-upon benefits, working out still feels like a chore for many—even as research keeps confirming that regular physical activity is crucial for overall health. A recent article from CNET, “7 Ways to Sneak More Exercise into Your Daily Routine Without It Feeling Miserable,” breaks down the science and psychology behind building movement into everyday life, offering practical—and surprisingly enjoyable—ways to stay active with less resistance and no gym membership required (read more at CNET: https://www.cnet.com/health/fitness/7-ways-to-sneak-more-exercise-into-your-daily-routine-without-it-feeling-miserable/).

For decades, many Thais – like countless others around the world – have heard that committing to a new habit for just 21 days is the magic formula for making it last. But new research and expert analysis reveal it’s not that simple, especially when it comes to making exercise a regular part of life. Despite the popularity of the “21-day rule,” recent evidence and health professionals are clear: Regular physical activity takes much more time, strategic planning, and self-compassion to truly become second nature, especially amidst busy city living and the demands of Thai work and family life (Verywell Health).

New scientific insights are reshaping what we know about turning exercise into a daily routine, debunking long-held beliefs that it only takes 21 days to form a habit. Recent research shows that establishing regular exercise patterns typically takes longer—and the journey is more complex—than popular wisdom suggests. This news is particularly relevant for Thais eager to improve health outcomes amidst alarming trends in sedentary lifestyles and rising rates of non-communicable diseases.

A groundbreaking study using artificial intelligence (AI) has taken a scientific leap in answering an age-old question: why do some people stick with regular exercise, while others quickly fall off the wagon? By analyzing the habits and characteristics of nearly 12,000 individuals, a research team from the University of Mississippi has identified three surprisingly robust predictors of exercise adherence—how much time you spend sitting, your gender, and your education level—shedding new light on what keeps people committed to their fitness goals. This finding could open the door to more individualized health advice and smarter public health campaigns worldwide, including here in Thailand (Neuroscience News, Science Daily).