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How to Break Old Patterns and Build High-Performance Habits That Stick
High-performance habits aren’t built through willpower alone.
They’re built through design.
Many leaders start the year with strong intentions — better focus, better energy, better boundaries — yet find those habits slipping as pressure increases.
This isn’t a discipline problem.
It’s a behaviour design problem.
In a recent RISE Live Session, peak performance strategist Abi Ireland explored how to break old patterns and embed habits that hold up under real-world pressure.
This article distils the key insights, combining Abi’s practical guidance with proven behavioural psychology into an actionable read for RISE members who want results without overload.
Why High Performers Still Struggle with Habits
Psychologists estimate that up to 47% of our daily behaviours run on autopilot, while as much as 90–95% of our thinking is unconscious.
When pressure rises, we default to what’s already wired.
That’s why habits built on motivation alone tend to collapse.
If a habit can’t survive stress, it wasn’t designed for performance.
Sustainable high-performance habits work with human psychology, not against it.
The COM-B Model: A Practical Framework for Behaviour Change
One of the most effective tools discussed in the session is the COM-B model, developed by behavioural scientist Susan Michie.
The model explains that behaviour only happens when three conditions are present:
- Capability – You have the physical and psychological ability
- Opportunity – Your environment supports the behaviour
- Motivation – The behaviour genuinely matters to you
If one element is missing, the habit breaks — no matter how committed you feel.
👉 RISE members can download the COM-B Behaviour Change Flashcards to diagnose exactly where habits are breaking down and how to fix them.
Stop Blaming Discipline — Fix the System
High performers don’t ask:
“Why can’t I just be more disciplined?”
They ask:
- What friction exists in my environment?
- What decisions can I remove?
- What systems make the right behaviour easier than the wrong one?
This shift — from effort to design — is where habits become unbreakable.
Identity Beats Motivation Every Time
Research popularised by James Clear shows that habits stick best when tied to identity, not outcomes.
Instead of:
- “I need to focus more”
- “I should sleep better”
High performers reframe to:
- “I’m someone who protects my energy.”
- “I operate with clarity under pressure.”
When a habit reinforces who you believe you are, consistency becomes far easier — especially when motivation dips.
The 7 Principles Behind Unbreakable High-Performance Habits
Drawing on Abi’s session and behavioural science, these seven principles consistently show up in people who sustain habits long term:
1. Know Your Why
If the reason isn’t strong, the habit won’t survive pressure.
2. Define What Success Looks Like
Vague goals don’t activate focus. Be specific.
3. Schedule and Commit
If it’s not scheduled, it’s optional.
4. Remove Friction and Derailers
Use IF–THEN planning to pre-empt disruption.
5. Automate and Build Systems
Reduce choice. Reduce thinking. Increase consistency.
6. Celebrate Progress
The brain repeats what it rewards.
7. Focus on Consistency, Not Intensity
Repetition builds neural pathways. Momentum beats motivation.
👉 RISE members can download the “7 Steps to Unbreakable Habits” Flashcards to apply these principles immediately.
Behavioural scientist BJ Fogg reinforces this idea: small, repeatable behaviours compound faster than ambitious habits that fail under pressure.
A High-Performance Reframe
The goal isn’t perfect habits.
The goal is fast recovery.
High performers don’t avoid disruption — they build habits that return quickly, even after a wobble.
That’s what makes them sustainable.
References & Further Reading
- Susan Michie et al. (2011) — The COM-B Model of Behaviour Change
- Atomic Habits — James Clear
- Tiny Habits — BJ Fogg
- The Power of Habit — Charles Duhigg