From the moment we wake up to the time we go to bed, we are constantly engaging in habitual actions, often without even realizing it. On a usual day, we go from one habit to another from the time we wake up to when we sleep at night. Some habits may occur even while sleeping. Habits are an integral part of our daily lives, shaping our behaviors, decisions, and ultimately, our future. But what exactly are habits, and how do they influence our lives? Let’s delve into the intricacies of habits, exploring their definition, formation, impact on the brain, and strategies for changing them.

What Are Habits?

Almost every single part of our day is a habit. They are single units that are stacked up and make the whole of what we do, how we do it, and why we do it. Essentially, knowing a person is knowing their habits. Once you know the habits of a person, you can predict their life to the minute and possibly their future. Once you get to fully list and understand yours, you can change your life for the better.

At their core, habits are automatic routines or behaviors that are performed regularly and with little conscious effort. They are deeply ingrained in our daily lives. They range from simple actions like brushing your teeth to complex behaviors like driving a car. According to Charles Duhigg, author of “The Power of Habit,” habits consist of a three-part loop: cue, routine, and reward. The cue triggers the habit, the routine is the behavior itself, and the reward reinforces the habit loop.

How Are Habits Formed?

Habit formation begins with a cue. The cue can be anything from a specific time of day to a particular emotion or environmental cue. For example, feeling stressed may serve as a cue to reach for a walk outside. Once the cue triggers the habit, we engage in the routine behavior. The routine can be going for a walk or engaging in another stress-relieving activity. Finally, the behavior is rewarded, reinforcing the habit loop and making it more likely to occur in the future. The reward is the satisfaction gained from performing the habit.

Imagine a person who loves a comedy show that makes them feel good and laugh all the time. The individual watches the show when they are sad, happy, excited, scared, worried, etc. If the show starts at 5:00 pm, that becomes their cue. Every day at 5 pm the person won’t feel comfortable anywhere but where they can watch the show. Without much conscious effort, they will always find themselves watching the same show and feeling good afterward. The good feeling after watching the show is the reward for the behavior, which increases their likelihood of repeating the same routine. The more they do it the less conscious effort is required to repeat the routine. Then the routine becomes part of their stack of habits.

The Role of the Brain and Plasticity:

Habit formation is closely tied to the brain’s neural pathways and plasticity. When we repeatedly engage in a behavior, such as checking our phone in response to a notification, neural connections are strengthened in the brain, making the behavior more automatic over time. This process, known as Hebbian plasticity, underlies learning, memory, and skill acquisition. Essentially, the more frequently certain neural circuits are engaged, the stronger and more efficient they become, reflecting the brain’s capacity for adaptation and change.

This goes along with the famous concept “neurons that fire together wire together”. The concept encapsulates the fundamental principle of neuroplasticity. The brain adapts and changes in response to our experiences and behaviors throughout life. When neurons repeatedly activate in synchrony, the connections between them strengthen, forming neural pathways. Understanding the neuroscience behind habits can empower us to make intentional changes to our habits and rewire our brains for positive outcomes.

To illustrate the power of habits, let’s consider a few common examples:

Morning Routine: Many people have established morning routines. Those routines include habits like waking up at a specific time, exercising, and having breakfast. These habits can set the tone for the rest of the day, influencing productivity, mood, and overall well-being.

Social Media Usage: With the rise of smartphones and social media platforms, checking notifications has become a habitual behavior for many individuals. The cue may be boredom or the desire for social connection, while the routine involves scrolling through news feeds or checking for updates. The reward of social validation or entertainment reinforces the habit loop, leading to excessive screen time and potentially negative consequences for mental health.

Procrastination: Procrastination is a common habit characterized by delaying tasks or avoiding responsibilities. The cue may be feelings of anxiety or overwhelm, while the routine involves distracting activities like watching TV or browsing the internet. Despite the temporary relief provided by procrastination, the long-term consequences, such as missed deadlines or increased stress, outweigh the short-term benefits.

Strategies for Changing Habits:

Changing habits requires intentional effort and awareness of the habit loop. Here are some strategies for effectively changing habits:

Identify Cues and Triggers: Pay attention to the cues that trigger your habits and identify patterns or triggers that precede the behavior.

Replace Negative Habits with Positive Ones: Instead of trying to eliminate a habit altogether, focus on replacing it with a healthier alternative. For example, if you have a habit of reaching for sugary snacks when stressed, try going for a walk or practicing deep breathing instead.

Use the Power of Habit Stacking: Habit stacking involves attaching a new habit to an existing one to make it more likely to stick. For example, if you want to start a meditation practice, you could link it to your morning routine by meditating for five minutes after brushing your teeth.

Practice Mindfulness and Self-Awareness: Cultivate mindfulness and self-awareness to become more conscious of your habits and their underlying motivations. Mindfulness practices such as meditation can help you develop greater awareness of your thoughts, emotions, and behaviors.

You can find more details on popular methods in the article about creating, changing, and stopping habits.

Conclusion:

Habits play a significant role in shaping our lives, influencing everything from our daily routines to our long-term goals and aspirations. By understanding the psychology behind habits, leveraging the brain’s plasticity, and implementing effective strategies for change, we can break free from negative habits and cultivate healthier, more productive behaviors. As we embark on the journey of habit change, let us embrace the power of self-awareness, intentionality, and resilience to create positive transformations in our lives.

– 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.”

– Lally, Phillippa et al. “How are habits formed: Modelling habit formation in the real world.” European Journal of Social Psychology, vol. 40, no. 6, 2010, pp. 998-1009.

– Graybiel, Ann M. “Habits, Rituals, and the Evaluative Brain.” Annual Review of Neuroscience, vol. 31, 2008, pp. 359-387.