How to Increase Conscientiousness: Evidence-Based Strategies

Science-backed methods to develop discipline, organization, and goal-directed behavior.

Understanding Conscientiousness

Conscientiousness is the Big Five personality trait associated with self-discipline, organization, goal-directed behavior, and reliability. It's the strongest predictor of academic and career success, yet many people struggle with low conscientiousness, manifesting as procrastination, disorganization, and difficulty following through on commitments.

Why Conscientiousness Matters

Research by Barrick & Mount (1991) found conscientiousness predicts job performance across virtually all occupations. It correlates with higher income, better health outcomes, longer life expectancy, and greater life satisfaction. High conscientiousness individuals are more likely to achieve their goals and maintain positive habits.

Can You Actually Increase Conscientiousness?

Yes, but it requires sustained effort. Research by Hudson & Fraley (2015) found that intentional interventions can produce meaningful increases in conscientiousness over 16 weeks. The key is systematic habit formation and environmental design.

Evidence-Based Strategies

1. Start with Micro-Habits

James Clear's research on habit formation shows that starting extremely small is crucial. Instead of committing to "work out for an hour daily," commit to "put on workout clothes." Small wins build the neural pathways for larger behaviors.

2. Use Implementation Intentions

Research by Gollwitzer (1999) shows that "if-then" planning dramatically increases follow-through. Create specific plans: "If it's 8 AM, then I will write for 30 minutes." This reduces decision fatigue and increases automaticity.

3. Design Your Environment

Your environment shapes your behavior more than willpower. Remove friction for desired behaviors and add friction for undesired ones. Want to read more? Place books in visible locations. Want to reduce phone use? Charge it in another room.

4. Track Your Progress

Self-monitoring increases conscientiousness. Use habit trackers, journals, or apps to monitor your behaviors. Research shows that the mere act of tracking improves performance, known as the Hawthorne Effect.

5. Build Systems, Not Goals

Goals focus on outcomes; systems focus on processes. Instead of "lose 20 pounds," create a system: "Eat vegetables with every meal and walk 10,000 steps daily." Systems are more sustainable and less dependent on motivation.

6. Practice Delayed Gratification

The famous Marshmallow Test showed that ability to delay gratification predicts success. Practice by waiting before making purchases, completing work before entertainment, and building tolerance for discomfort.

7. Use Accountability Systems

Social accountability increases follow-through. Share your goals with others, join accountability groups, or work with a coach. The social pressure and support significantly improve outcomes.

The Neuroscience of Conscientiousness

Conscientiousness is associated with activity in the prefrontal cortex—the brain region responsible for executive function, planning, and impulse control. Through consistent practice, you can strengthen these neural pathways, making conscientious behaviors more automatic.

Common Pitfalls

Avoid these mistakes when trying to increase conscientiousness:

Perfectionism: Aim for consistency, not perfection
Too Much Too Soon: Start small and build gradually
Relying on Willpower: Design systems instead
Ignoring Setbacks: View failures as data, not defeat

Measuring Your Progress

Track your conscientiousness development over time. Take our discipline test regularly to monitor improvements. Remember, personality change is gradual—expect meaningful changes over months, not days.

Conclusion

Increasing conscientiousness is one of the highest-return investments you can make. While it requires sustained effort, the evidence is clear: systematic habit formation, environmental design, and accountability can produce meaningful improvements. Start small, be consistent, and measure your progress.