"This year, I'll finally start reading regularly!"—only to find the books gathering dust on your shelf...
"I read for a few days, but as soon as life got busy, I fell off the wagon..."
Sound familiar? Research shows that only 32% of people who want to start a reading habit are still reading after 3 months. That means about 68% of people give up along the way.
However, those who succeed share common "secrets." These aren't about willpower or having more free time—they're scientifically proven habit formation techniques. This article shares 7 secrets to building a reading habit that won't fail, based on behavioral psychology research.
Why Reading Habits Fail
First, it's important to understand why reading habits don't stick. There are three common traps people fall into.
Three Traps That Derail Reading Habits
- The Perfectionism Trap: Believing "I must read for an hour every day" or "I must finish every book I start"
- The Willpower Trap: Thinking "If I'm motivated enough, I'll keep going." Willpower is a depleting resource
- The Isolation Trap: Without visible progress or sense of achievement, motivation fades
By avoiding these traps and taking a scientifically sound approach to habit formation, anyone can maintain a reading habit.
Secret 1: Start Small with the "10-Minute Rule"
The first step to forming a habit is lowering the barrier as much as possible.
Stanford's Habit Formation Research
According to Dr. BJ Fogg's "Tiny Habits" theory at Stanford University, the smaller the behavior, the easier it is to form as a habit. The brain resists big changes but doesn't resist small ones. Starting with "10 minutes daily" instead of "1 hour daily" dramatically increases your success rate for habit formation.
How to Practice the 10-Minute Rule
- For the first 21 days, read only 10 minutes: Even if you want to read more, deliberately stop at 10 minutes
- Use a timer: Timing 10 minutes helps you develop a sense of the duration
- Tell yourself "just 10 minutes": Even on tired days, remind yourself "it's only 10 minutes"
Note: In 10 minutes, you can read about 5-10 pages. That's 150-300 pages per month—1-2 books!
With just 10 minutes of reading, you can fit it into your commute, lunch break, or before bed. "I don't have time" becomes an excuse you can no longer use.
Secret 2: Automate with "If-Then Planning"
People who successfully form habits clearly define "when" they will read. This is a technique called "implementation intention" in psychology.
The Power of Implementation Intentions
Research by Professor Peter Gollwitzer at New York University found that people who plan in the format "If X happens, then I will do Y" are 2-3 times more likely to achieve their goals. This is because when the brain detects the "if" situation, it's programmed to automatically execute the "then" behavior.
If-Then Planning Examples
- Morning person: "After I pour my morning coffee, I'll read for 10 minutes"
- Commuter: "When I get on the train, I'll open my book"
- Night owl: "When I get into bed, I'll grab a book instead of my phone"
- Lunch reader: "After I finish eating lunch, I'll read for 10 minutes"
The key is to attach reading right after an existing habit. "Drinking coffee" or "getting on the train"—daily actions become triggers that naturally start your reading.
Keeping a reading log helps you see which times of day you're reading, helping you find your optimal reading moments.
Secret 3: Drop Perfectionism with the "20-Page Rule"
The biggest enemy of a sustainable reading habit is the belief that "I must finish every book I start".
What is the 20-Page Rule?
A widely used principle in American reading education: "If a book isn't interesting after 20 pages, it's probably not right for you at this time." Instead of forcing yourself to continue, switch to a different book to avoid negative feelings about reading.
- Forcing yourself through an uninteresting book is a waste of time
- When reading becomes painful, the entire habit crumbles
- Don't feel guilty about "unfinished books"
Also, you don't need to read from start to finish in order. For business books or practical guides, "selective reading"—checking the table of contents and reading only chapters that interest you—is a perfectly valid approach.
You don't need to aim for 100% completion. You can track "pages read" and "insights gained". For books you stopped midway, noting "why it didn't work" helps guide your next book choice.
Secret 4: Change How You Choose Books
Many people who fail choose books they "should read" instead of books they want to read. In the early stages of habit formation, choosing books you want to read is most important.
How to Choose Books for Habit Formation
- Not too difficult: Start with accessible general books, not specialized texts
- Interesting topics: Choose based on "this looks fun" rather than "this will be useful"
- Shorter books: Start with 200-300 pages
- Multiple genres: Keep 2-3 books going so you can choose based on your mood
Once your reading habit is established, you can tackle harder or longer books. In the beginning, prioritize "enjoying reading."
The Importance of Intrinsic Motivation
According to Deci and Ryan's "Self-Determination Theory," intrinsic motivation—motivation from your own interest—is most important for maintaining habits. Obligation-based feelings like "I should read for self-improvement" (extrinsic motivation) don't last. The excitement of "This book looks fascinating!" is what powers sustained habits.
Secret 5: Visualize Your Progress to Stay Motivated
One major reason habits fail is not feeling a sense of achievement. Unlike working out, reading doesn't show visible physical changes, making it hard to feel progress.
Why Visualizing Progress Works
- Small wins add up: Seeing daily progress triggers reward responses in the brain
- Feeling of continuity: Knowing "I've been at this for 2 weeks" motivates you to keep going
- Material for reflection: Objectively see how much you've grown
Progress Visualization and Dopamine
Neuroscience research shows that when we feel progress toward a goal, the brain releases dopamine (the motivation hormone). In other words, visualizing progress naturally generates motivation. Simply tracking "pages read" or "days in a row" delivers this effect.
You can visualize your progress in several ways.
Ideas for Progress Tracking
- Reading graphs: Visualize monthly and yearly reading volume
- Streak tracking: Track "how many consecutive days" at a glance
- Completed books list: The growing number of finished books builds confidence
- Goal setting: Set personalized goals like "3 books per month"
The "streak counter" is especially powerful. As you hit 10 days, 20 days, and beyond, the thought "I don't want to break this streak" kicks in, naturally keeping you reading.
Secret 6: Take Notes While Reading to Double the Enjoyment
To maintain a reading habit, feeling that "reading is enjoyable" is essential. The most effective way to achieve this is "taking notes while you read."
Three Benefits of Taking Notes
- Active reading: You think more while reading, not just passively absorbing
- Better retention: Writing in your own words improves memory
- Easy reference: Quickly recall "what was in that book" later
You don't need to write perfect notes. Simple notes like these are sufficient:
Simple Note Examples
- One-liner: "I can use this!" or "That was unexpected"—just how you felt
- Keywords: Just jot down memorable words or phrases
- Questions to yourself: "How can I apply this to my work?"
- Favorite quotes: Record a sentence that resonated with you
A note-taking app or reading journal lets you quickly capture thoughts while reading. Digital notes are easy to search by keyword later.
Taking notes transforms reading from mere "information input" into "a personal discovery experience." This is the true joy of reading—and the driving force behind a lasting habit.
Secret 7: Have a Plan for Days You Can't Read
No matter how strong your habit, there will be days you can't read. What matters is how you handle them.
Research on Breaking Habits
Research from University College London found that skipping just one day doesn't break a habit. What's important is "not skipping two days in a row." One day has almost no impact, but two consecutive days makes habits much more likely to collapse.
How to Handle Days You Can't Read
- Even one page is fine: Short on time? Just read one page
- Opening the book counts: Even if you don't read, picking up the book maintains "the thread of continuity"
- Review old notes: Can't read something new? Look back at previous notes
- Don't feel guilty: Instead of "I couldn't read," think "I can read again tomorrow"
Even if you only read one page, logging it still counts. Your "streak" doesn't reset, and your reading shows up as "read X days this week," so you can continue at your own pace without pressure for perfection.
When you have multiple days where you can't read, it's also important to reflect on "why." If it's busyness, reconsider your reading time. If the book isn't interesting, switch to a different one.
Summary
If your reading habit hasn't stuck, it's not because you lack willpower. You just didn't know the right approach.
7 Secrets to a Reading Habit That Sticks
- The 10-Minute Rule: Start small, lower the barrier
- If-Then Planning: Clearly define "when" you'll read
- The 20-Page Rule: Drop perfectionism, switch books that don't work
- Book Selection: Choose books you "want to read" over books you "should read"
- Visualize Progress: Feel achievement, maintain motivation
- Take Notes While Reading: Active reading doubles the enjoyment
- Handle Off Days: Skipping one day doesn't break your habit
Put these secrets into practice, and reading transforms from "something you force yourself to do" to "something you naturally want to do." You'll enjoy the many benefits reading brings for a lifetime.
Start building a reading habit that sticks today.
References
- Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Boston: Houghton Mifflin Harcourt.
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Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans.
American Psychologist, 54(7), 493–503.
https://psycnet.apa.org/doi/10.1037/0003-066X.54.7.493 -
Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world.
European Journal of Social Psychology, 40(6), 998–1009.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674 -
Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior.
Psychological Inquiry, 11(4), 227–268.
https://selfdeterminationtheory.org/ -
Schultz, W. (2015). Neuronal reward and decision signals: From theories to data.
Physiological Reviews, 95(3), 853–951.
https://journals.physiology.org/doi/full/10.1152/physrev.00023.2014 - Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery.
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