Most of the time, your brain runs on autopilot—and that’s not necessarily a bad thing. Recent research shows that habits dominate our daily actions, and understanding them could be the key to reaching your goals.

A study published in Psychology & Health reveals that conscious decisions account for only a small portion of what we do each day. Around two-thirds of daily behaviors are triggered automatically by familiar cues such as environments, routines, or timings. Essentially, much of life unfolds without deliberate thought.

“Psychologists define habits as cue–behavior associations,” explained Professor Benjamin Gardner, co-author of the study. “For example, when I arrive at work, I automatically make a cup of tea. Without habits, having to consciously think about every action would be almost paralyzing.”

The researchers monitored 105 participants in the UK and Australia, sending random prompts six times a day for a week to ask what they were doing and whether it was intentional or habitual.

The results were striking:

• 65% of actions were initiated by habit.
• 88% of actions were performed at least partly on autopilot.
• 76% of actions aligned with conscious goals.

That last statistic is important. Far from sabotaging intentions, many habits actually help us achieve them. “Habits aren’t inherently good or bad,” Gardner noted. “A habit that supports your goals is beneficial; one that works against them isn’t.”

Common activities reported in the study included work, education, volunteering, household chores, childcare, and screen time. Exercise was unique: though often triggered automatically, completing it still demanded conscious effort.

These findings suggest that habits can be powerful tools for personal wellbeing and public health. Anchoring a new behavior to a reliable cue—like exercising right after work—can help it stick. To break a habit like smoking, changing your environment or replacing the routine (chewing gum after a meal instead of lighting up) is often more effective than relying on willpower alone.

Gardner recommends tracking your habits for a few days: note the environment, time, and company whenever the habit occurs. “After a week, you’ll see your triggers, which gives you the power to change,” he said.

Ultimately, habits are allies, not enemies, of free will. “They free up mental resources for other tasks,” Gardner said. “Habit has a bad reputation, but automating what we want to do can be incredibly valuable.”

Professor Grace Vincent, a sleep scientist and co-author, added, “Creating positive habits—whether for better sleep, nutrition, or overall wellbeing—allows your internal autopilot to maintain them, making healthy routines easier to sustain.”