Habits are the subconscious routines and patterns that govern much of our daily activities, often operating below the surface of our conscious awareness. We perform activities daily without giving them much thought. You shower without thinking any conscious effort to how and where to rub or how to. You may even find finishing an activity without even realizing it because your mind was on some other things. Those are your habits. When you gain the ability to change your habits and train your mind to do tasks without your conscious effort, you gain control of your life and can adapt to anything. In this post, we delve into habit change and habit creation.

The post Habits: The Motivation and Processes Behind Your Daily Actions provides more details on habits and their influence.

Why would anyone want to change a habit or create a new one?

The most widely known reason for habit change is overcoming a dangerous addiction such as drug addiction and alcohol addiction. Those aren’t easy habits to change or stop. You can change a habit before it turns into an addiction. Harmful habits aren’t only those related to diseases. However, all harmful habits lead to unhealthy behaviors. This is the case for some gamblers. Some people come to the point where they don’t like something they do, but can’t help it. Examples of such habits include self-harm, talking down to yourself, being pessimistic, expecting evil from all humans, and so on. Habits are both physical and mental. They may seem like your logical response, while it’s only your brain going into autopilot. Changing harmful habits can have a huge positive impact on your life.

Creating a new habit is going a step further from habit change. An individual may want to change their way of life for the better and become a better version of themselves. You might have heard or read “If you want something different you need to do something different” or “If you want to be different, you have to do something different” somewhere. The main idea is that doing the same thing over and over is very less likely to change an outcome. This is when habit building comes into place. A person who wants to become and or stay fit needs to implement and follow routines. When those routines turn into habits, they become the easiest things to do for that person. Athletes are very well known to have routines that help them succeed. The most successful people have their own routines they perform seamlessly. Habit creation is the best way to mold your life and lifestyle.

Techniques for Changing Habits

Changing habits requires intentional effort and a systematic approach. Fortunately, there are several proven techniques and strategies that can help individuals create new habits and break free from old ones. The first step is to figure out why, how, and when you’re doing the routine. This may not be obvious at first, so learn to be aware of what you do when you do it. Identifying your feelings and emotions while you do things is very helpful. Drawing from insights from renowned books like “The Power of Habit” by Charles Duhigg and “Atomic Habits” by James Clear, here are some effective techniques for changing habits:

Identify the Cue, Routine, and Reward

According to Charles Duhigg, habits operate within a three-part loop: cue, routine, and reward. Understanding this loop is key to changing habits. Start by identifying the cue or trigger that prompts the habit, then experiment with replacing the routine with a new behavior while keeping the reward consistent. For example, if stress (cue) triggers the habit of reaching for unhealthy snacks (routine), try replacing the routine with a healthier alternative like going for a walk or practicing deep breathing techniques, and still enjoy the reward of stress relief.

Implement Habit Stacking

James Clear introduces the concept of habit stacking, which involves linking a new habit with an existing one to leverage the power of context and routine. Identify a current habit that you perform consistently, such as making coffee in the morning, and stack a new habit on top of it. For instance, if you want to develop a daily meditation practice, commit to meditating for two minutes immediately after brewing your morning coffee. Over time, this simple addition can lead to the establishment of a regular meditation habit.

Implementation Intentions

Implementation intentions, as described by Peter Gollwitzer, involve creating a specific plan for when, where, and how you will perform a new habit. By clearly defining the details of your intended behavior, you increase the likelihood of following through. For example, instead of vaguely resolving to exercise more, create a specific plan by saying, “I will go for a 30-minute walk in the park every day after work.” This concrete plan sets clear expectations and removes ambiguity, making it easier to take action.

The Two-Minute Rule

James Clear also introduces the two-minute rule, which states that any habit can be started in just two minutes. Break down your desired habit into its smallest, most manageable form, and commit to performing it for just two minutes each day. This approach reduces the barrier to entry and makes it easier to get started. Once you’ve overcome the initial resistance and momentum begins to build, you may find yourself naturally continuing the behavior beyond the two-minute mark.

Habit Tracking and Accountability

Tracking your habits and holding yourself accountable for your progress can significantly increase your chances of success. Use a habit tracker or journal to record your daily actions and monitor your consistency over time. Share your goals and progress with a friend, family member, or accountability partner who can provide support, encouragement, and constructive feedback. Knowing that someone else is aware of your goals can help keep you motivated and committed to your habits.

Make it Obvious, Attractive, Easy, and Satisfying (O.A.E.S.)

Clear also advocates for the O.A.E.S. framework for habit formation, which emphasizes making new habits obvious, attractive, easy, and satisfying. By increasing the visibility of your desired behavior, making it appealing, simplifying the process, and rewarding yourself for progress, you can create an environment that supports positive change and minimizes resistance.

Use Habit Cues and Rewards

To reinforce new habits, it’s essential to establish clear cues and rewards that signal the behavior and reinforce its repetition. Whether it’s setting reminders, using visual cues, or tracking progress with a habit tracker, find ways to make your new habit more salient and rewarding. Additionally, consider incorporating immediate rewards or incentives to reinforce the behavior and create positive associations.

Technique for Habit creation

Intentional effort and consistency are key to habit creation. Following the steps below can help you establish a new habit:

Set Clear Goals

Clearly define the habit you want to establish and set specific, achievable goals. Whether you want to start exercising regularly, meditating daily, or reading before bed, having a clear goal will provide direction and motivation.

Start Small

Break down your habit into smaller, manageable steps and start with something achievable. For example, if you want to start exercising, commit to a short workout session or a brisk walk around the block each day.

Establish a Routine

Incorporate your new habit into your daily routine to make it easier to stick to. Choose a specific time of day or a cue that will remind you to perform the behavior consistently. For example, if you want to start meditating, set aside a few minutes each morning before breakfast or incorporate it into your bedtime routine.

Be Consistent

Consistency is key to forming a new habit. Commit to practicing your new behavior every day, even if it’s just for a few minutes. Over time, the repetition will help solidify the habit and make it more automatic.

Track Your Progress

Keep track of your progress and celebrate small victories along the way. Whether you use a journal, a habit-tracking app, or a simple checklist, monitoring your consistency and progress will help reinforce the habit and keep you motivated.

Stay Flexible

Be adaptable and willing to adjust your approach as needed. If you encounter obstacles or setbacks, don’t be discouraged. Instead, reassess your strategy and make any necessary adjustments to overcome challenges and stay on track.

Reward Yourself

Reward yourself for sticking to your new habit and reaching milestones along the way. Whether it’s treating yourself to something you enjoy or simply acknowledging your progress with positive self-talk, rewards can help reinforce the behavior and make it more enjoyable.

Stay Accountable

Share your goals and progress with friends, family, or a supportive community to help hold yourself accountable. Having someone to share your journey with can provide encouragement, motivation, and accountability.

By following these steps and staying committed to your goals, you can successfully create a new habit and incorporate positive behaviors into your daily life. Remember that habit creation takes time and patience, so be kind to yourself and stay focused on the long-term benefits of your efforts.

Conclusion

You can change whatever habits you have that you don’t think match your ideal you. All you need is you. Regardless of how many times or years you have been doing, you can work your way to change it. You’ll be able to reduce habits that negatively affect you. Now imagine yourself with only positive and successful habits. You shape yourself.

Habit creation is a powerful tool for personal growth, self-improvement, and lasting change. By understanding the mechanics of habit creation and implementing proven techniques and strategies, individuals can overcome old patterns, establish new routines, and transform their lives for the better. Whether it’s adopting healthier lifestyle habits, improving productivity, or enhancing personal relationships, the journey of habit change begins with a single step and a commitment to continuous improvement.

Once you start studying your habits, you’ll start seeing yourself very differently. You will then feel the power you have on your environment.

Duhigg, Charles. “The Power of Habit: Why We Do What We Do in Life and Business.”

Clear, James. “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.”

Gollwitzer, Peter M. “Implementation Intentions: Strong Effects of Simple Plans.”