When it comes to making lasting changes in our lives, most of us start with what we want to do. We want to exercise more, eat better, or be more productive. But here’s a game-changer: what if we focused on who we want to become instead? That’s the power of identity-based framing, a simple but incredibly effective tool for habit change.

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How I Discovered the Power of Identity-Based Framing

I first stumbled upon the idea while reading Ordinary Magic: The Science of How We Can Achieve Big Change with Small Acts by Gregory M. Walton. Due to be published in March 2025, this book is a fascinating exploration of how small psychological shifts, known as “wise interventions,” can create profound change in our lives. Walton, a Stanford psychologist and co-director of the Dweck-Walton Lab, reveals how ordinary experiences can help us set aside everyday worries and unlock extraordinary potential.

Through vivid storytelling and research insights, Walton illustrates how these interventions work in various contexts:

• With our children: The right words from a parent or teacher can build trust and improve achievement.
• In relationships: Brief moments of reflection before a tough conversation can lead to greater intimacy even years later.
• In school: Learning that others feel just as out of place in a new environment can unleash potential and improve outcomes for years.
• In policy: Simple acts like sending a supportive letter or a postcard can dramatically reduce recidivism or even suicide rates.

One of the studies Walton discusses is the “I Voted” experiment, where researchers found that subtle changes in language—such as asking people to “be a voter” instead of simply “vote”—led to significantly higher voter turnout. This small linguistic tweak tapped into participants’ sense of identity, showing the transformative power of seeing ourselves in a new light.

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What Is Identity-Based Framing?

The idea is simple: instead of focusing on the action, you focus on the identity you’re building. For example:

• Instead of saying, “I want to exercise three times a week,” say, “I am an active person.”
• Instead of “I need to save money,” say, “I am financially savvy.”

This shift taps into something deep in our psychology. When you see yourself as a certain type of person, you naturally start behaving in ways that align with that identity. It’s not about forcing yourself to act; it’s about acting in harmony with who you believe you are.

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Why It Works

The science behind this approach comes from studies like the “I Voted” experiment, which found that people were more likely to vote when they were encouraged to “be a voter” (noun) instead of “vote” (verb). This small linguistic tweak created a sense of identity—“I am a voter”—and people were more motivated to take action.

This works because identity is sticky. Once you see yourself in a particular light, you’ll naturally want to act in ways that confirm that self-image. Psychologists call this the “self-consistency principle,” and it’s a big reason why identity-based framing is so powerful.

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How to Apply It in Your Life

Here are some practical steps to put this idea into action:

1. Define Your Identity: Think about the kind of person you want to become. Instead of focusing on the end goal (losing 10 pounds), focus on the type of person who would naturally achieve that goal (a healthy eater or active individual).
2. Start Small: Choose one small habit that aligns with your new identity. If you want to “be a reader,” start by reading one page a day. Tiny wins build momentum.
3. Use Affirmative Language: Speak about yourself as if you already embody the identity. Say, “I am a creative person,” not “I want to be creative.”
4. Celebrate Wins: Each time you act in alignment with your identity, acknowledge it. If you write one sentence in your journal, you’re already a writer.
5. Track Consistency, Not Perfection: You don’t have to be perfect to own an identity. What matters is showing up more often than not.

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Examples of Identity-Based Framing

• Health: “I am someone who prioritizes wellness” instead of “I want to lose weight.”
• Career: “I am a strategic thinker” instead of “I want to plan better.”
• Parenting: “I am a calm and present parent” instead of “I need to yell less.”
• Creativity: “I am an artist” instead of “I want to paint more.”

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Books to Dive Deeper

Can’t wait until March and want to read more now? Here’s a list of books that blend psychology, habits, and motivation with a dash of inspiration:Atomic Habits by James Clear

• A masterclass in habit formation with a big focus on identity-driven change.

The Power of Habit by Charles Duhigg

• Explains the science of habits and how small shifts can create meaningful change.

Mindset: The New Psychology of Success by Carol S. Dweck

• Highlights the power of beliefs in shaping our behaviors and identities.

Drive: The Surprising Truth About What Motivates Us by Daniel H. Pink

• Explores intrinsic motivation and how purpose and identity play a key role.

Tiny Habits: The Small Changes That Change Everything by BJ Fogg

• A practical guide to starting small and building habits that stick.

Nudge: Improving Decisions About Health, Wealth, and Happiness by Richard H. Thaler and Cass R. Sunstein

• Explains how small changes in framing and environment can influence decisions and behaviors.

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A Final Thought

Changing habits doesn’t have to feel like climbing a mountain. By focusing on who you want to be rather than what you want to do, you’re making it easier to show up for yourself. It’s not about chasing perfection; it’s about creating a version of you that you’re proud of—one small step at a time.

So, who do you want to be today?