Are you consciously aware of your morning routine? (© deagreez - stock.adobe.com)

Research Shows That Two-Thirds Of Your Daily Decisions Aren’t Really ‘Decisions’ In A Nutshell

Researchers found that nearly 90% of daily actions are performed automatically.

About two-thirds of behaviors are triggered by habit rather than conscious choice.

Habits often support intentions: nearly half of actions were both habitual and intentional.

Exercise is more often habitually triggered but needs conscious guidance once started.

COLUMBIA, S.C. — You wake up, brush your teeth, make coffee, check your phone, drive to work. How much of that morning routine did you actually think about? According to new research, the answer might surprise you: almost none of it.

Scientists tracked 105 people for a week and discovered something remarkable about human behavior: almost nine out of every ten daily actions happen automatically, without conscious thought.

The research, conducted by behavioral scientists from universities in the United States, Australia, and the United Kingdom, used real-time tracking to capture exactly how much of everyday life operates on “autopilot.” Participants received text prompts six times daily over seven days, asking them to report what they were doing and how automatic versus deliberate their actions felt.

Most Daily Actions Happen Without Conscious Control

The results show that 88% of daily behaviors were “habitually executed,” meaning people performed them with minimal conscious oversight. Meanwhile, 65% of behaviors were “habitually instigated,” triggered automatically by environmental cues rather than deliberate decision-making.

“People rarely stop to deliberate over which behavior to enact or how to do a behavior at any given time,” the researchers write in their study, published in Psychology & Health.

Lead researcher Amanda Rebar, an associate professor at the University of South Carolina, explains that the study distinguished between two types of automatic behavior. Habitual instigation occurs when environmental cues automatically trigger the decision to do something, like reaching for your phone when you hear a notification. Habitual execution happens when you perform an action smoothly without thinking about the mechanics, such as brushing your teeth or driving a familiar route.

“People like to think of themselves as rational decision makers, who think carefully about what to do before they do it,” Rebar explains in a statement. “However, much of our repetitive behavior is undertaken with minimal forethought and is instead generated automatically, by habit.”

Surprisingly, personal characteristics like age, gender, and marital status had no bearing on how automatically people behaved. The research team found no meaningful differences in habit strength across demographic groups.

“Whether a person’s behavior was generally habitual or aligned with intention did not vary as a function of demographics,” the study reports.

Brushing your teeth may be an unconscious decision made from your “autopilot” brain. (© Wayhome Studio – stock.adobe.com) Exercise Breaks the Pattern

One activity stood out as different: exercise. Physical activity was more likely to be habitually triggered than other behaviors, but less likely to be performed automatically once started. This suggests people may develop strong cues to work out, but still need conscious attention during the actual activity.

Exercise behaviors “were more commonly habitually instigated, and less habitually executed, than other action types,” according to the researchers.

Habits Often Serve Our Goals

Contrary to popular belief that habits conflict with our intentions, the study found most automatic behaviors actually align with what people want to do. Nearly half (46%) of all behaviors were both habitual and intentional, while only 17% were habitual but not aligned with intention.

The researchers tracked over 3,700 individual behavioral moments across employment, domestic tasks, screen time, eating, transportation, and leisure activities. Screen time and work activities dominated daily behavior, accounting for roughly 40% of all reported actions.

Rethinking Behavior Change

The findings can be helpful for anyone trying to change their behavior, from breaking bad habits to building good ones. Since most behaviors already operate automatically, the key may be redirecting existing habit patterns rather than fighting them entirely.

“Almost all behaviors can be supported by habit, which in turn suggests interventions can realistically seek to promote habit formation for any action,” the researchers conclude.

Rather than viewing habits as obstacles to overcome, the study suggests we should harness the brain’s natural tendency toward automation. For positive changes like exercise or healthy eating, the goal becomes creating the right environmental cues and contexts to trigger desired behaviors automatically.

The research team recommends that behavior change programs “incorporate strategies to encourage habit formation for new, wanted behaviors, while seeking to disrupt unwanted habits that may undermine change.”

“Our research shows that while people may consciously want to do something, the actual initiation and performance of that behaviour is often done without thinking, driven by non-conscious habits. This suggests that “good” habits may be a powerful way to make our goals a reality,” says co-author Benjamin Gardner, a psychology professor at the University of Surrey. “For people who want to break their bad habits, simply telling them to ‘try harder’ isn’t enough. To create lasting change, we must incorporate strategies to help people recognize and disrupt their unwanted habits, and ideally form positive new ones in their place.”

For most people going about their daily lives, the study reveals something profound: the vast majority of what we do each day happens without our conscious awareness. From morning routines to evening wind-downs, our brains have essentially automated most of human existence, and that automation largely serves our actual goals and intentions.

Paper Summary Methodology

Researchers conducted an ecological momentary assessment study with 105 participants from the UK and Australia between January-September 2022. Participants received text prompts six times daily over seven consecutive days, asking them to report their current behavior and rate how automatically versus deliberately they were acting. The study distinguished between habitual instigation (automatic triggering of behavior selection) and habitual execution (automatic performance of actions). Researchers analyzed 3,755 total behavioral reports across ten categories of daily activities.

Results

The study found that 65% of behaviors were habitually instigated, 88% were habitually executed, and 76% aligned with participants’ intentions. Most behaviors (46%) were both habitual and intentional, while only 17% were habitual but conflicted with intentions. Exercise behaviors were more commonly habitually instigated but less habitually executed than other activities. Demographics (age, gender, marital status) showed no association with habit strength. The most frequently reported activities were employment/education (22%), domestic tasks (18%), and screen time (17%).

Limitations

All data was self-reported, which may not accurately capture unconscious processes. The study used a convenience sample of volunteers who may differ from the general population in habit-relevant traits like conscientiousness. The one-week timeframe may not capture longer-term behavioral patterns. The brief sampling windows may have missed very quick, simple habits while overrepresenting longer, more complex behaviors. The study couldn’t definitively establish whether behaviors were caused by habits versus merely corresponding with them.

Funding and Disclosures

The authors declared no conflicts of interest. Specific funding sources were not detailed in the provided materials.

Publication Information

“How Habitual is Everyday Life? An Ecological Momentary Assessment Study” by Amanda L. Rebar, Grace E. Vincent, Katya Kovac Le Cornu, and Benjamin Gardner. It was published in Psychology & Health on September 18, 2025. The study involved researchers from the University of South Carolina, Central Queensland University in Australia, and the University of Surrey in the UK.