Sustaining Change—What Actually Predicts Maintenance

The Myth of Willpower

Willpower is unreliable as a long-term strategy. Research shows it is a finite resource easily depleted under stress or fatigue (Baumeister et al., 1998). Maintenance of behavior depends more on structure than strength.

Key Predictors of Maintenance

• Identity shift: The person sees themselves differently (e.g., 'I’m a non-smoker')

• Environmental cues: Supportive settings and triggers

• Behavioral reinforcement: Positive feedback loops

• Social integration: People around them reinforce the new behavior

Tool: The R.E.S.T.A.R.T. Framework

• Reminders: Visual or digital prompts

• Environment: Structuring surroundings

• Scripts: Mental rehearsal and affirmations

• Trackers: Simple tracking (e.g., calendar, app)

• Accountability: Partner, peer, or app

• Reinforcement: Celebrations and self-rewards

• Trust: Building belief in oneself

Quick Prescriber Scripts

• 'How are you reinforcing your success?'

• 'Who in your life reflects the “new you” back to you?'

• 'Let’s make your environment support the version of you you’re becoming.'

Sample Tracker Table

References

• Baumeister, Roy F., et al. “Ego Depletion: Is the Active Self a Limited Resource?” Journal of Personality and Social Psychology, vol. 74, no. 5, 1998, pp. 1252–1265.

• Verplanken, Bas, and Wendy Wood. “Interventions to Break and Create Consumer Habits.” Journal of Public Policy & Marketing, vol. 25, no. 1, 2006, pp. 90–103.