The Science Behind Habit Formation & How to Make Them Stick

 

Habits are the small, daily behaviours that shape our lives, influencing our work, career, personal life, and overall happiness. Its 21st century and habits rule the behavioural psychology , routine building, self discipline of a human being. Understanding how habits form and how to make them stick is crucial for success in all endeavours.

Research by Phillippa Lally, a health psychology researcher at University College London, reveals that it takes an average of 66 days to make a new habit automatic, debunking the common myth of 21 days.

The Habit Loop

Habits are formed through a loop of four stages: Cue, Craving, Response, and Reward. Let’s explore each stage in detail:

Cue

The Cue is the first stage and involves a trigger that initiates a behaviour. It’s a piece of information that predicts a reward. Our prehistoric ancestors were attuned to cues indicating food, water, and safety. Today, cues can be related to money, fame, approval, or personal fulfilment. To effectively start a habit, the cue must be obvious. For example, placing your workout clothes in plain sight can remind you to exercise. Clear cues reduce decision fatigue and make it easier to start a new habit.

Craving

Cravings are the second stage and the driving force behind habits. They are the motivation to act, not for the habit itself, but for the reward it brings. For instance, you crave the relaxation from smoking, not the act of smoking. Cravings vary from person to person and are influenced by personal experiences and emotions. Identifying and understanding your cravings can help in managing and shaping your habits.

Response

The response is the actual behaviour you perform in response to the cue and craving. This stage depends on your ability and motivation. If a behaviour requires more effort than you’re willing to apply, you’re less likely to perform it. Making the response easy increases the likelihood of habit formation.

Reward

Rewards are the final stage and the reason we perform the habit. They satisfy our cravings and provide pleasure or relief. Rewards also reinforce the habit, making it more likely to be repeated. Immediate rewards, such as the endorphin rush from exercise, are particularly effective in reinforcing habits.

Creating Good Habits

To create a good habit, follow these principles:

1.Cue: Make the habit obvious. Use clear and specific cues to remind you of the habit.

2. Craving: Make the habit attractive. Find ways to make the habit appealing and enjoyable.

3.Response: Make the habit easy. Simplify the behaviour to reduce friction and make it easy to perform.

4.Reward: Make the habit satisfying. Ensure the habit provides a rewarding experience that reinforces the behaviour.

Breaking Bad Habits

To break a bad habit, reverse the principles:

1.Cue: Make the habit invisible. Remove triggers that remind you of the bad habit.

2. Craving: Make the habit unattractive. Alter your mindset to view the habit negatively.

3. Response: Make the habit difficult. Increase the effort required to perform the bad habit.

4. Reward: Make the habit unsatisfying. Associate the habit with negative outcomes.

Practical Tips for Habit Formation

1.Start Small: Set small and manageable targets to initiate the habit. For example, start with a 5-minute daily walk instead of aiming for an hour-long workout.

2.Consistency: Perform the habit consistently for over two months to solidify it. Tracking your progress can help maintain consistency.

3.Positive Affirmations: Use positive affirmations to stay motivated, especially when the habit feels challenging.

4.Be Flexible: If you miss a day or face obstacles, don’t be too hard on yourself. Adjust your approach and continue with determination.

5.Remove Obstacles: Minimise friction and remove barriers that make it difficult to perform the habit.

Conclusion

Building and sticking to habits requires understanding the science behind habit formation. By following the cue, craving, response, and reward loop, and applying the principles for creating or breaking habits, you can effectively shape your behaviours for success. Remember, consistency and patience are key, and with the right strategies, you can make lasting changes in your life.

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