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Table of Contents
Introduction: The Foundation of Success
In the quest for personal growth and success, one of the most powerful tools at our disposal is the ability to develop positive habits. These habits, whether they are related to health, productivity, relationships, or mindset, form the bedrock of a fulfilling and successful life. Yet, despite their importance, many of us struggle to cultivate and maintain them.
Why is it that some people seem to effortlessly stick to their routines while others falter? How can we harness the power of habit to transform our lives for the better? In this blog post, we will explore the science behind habit formation, the benefits of developing positive habits, and practical strategies to help you build and sustain them. Whether you're looking to improve your physical health, boost your career, or simply bring more joy and balance into your daily life, understanding and implementing positive habits is key. Join us on this journey to discover how small, consistent actions can lead to profound and lasting change.
What is a habit?
A habit is a tendency to do something whether its harmful or health-promoting. A good habit will help you reach your goals, develop both personally and professionally and feel fulfilled. However, not all habits are good. Habits are driven by reward seeking mechanisms in the brain. They are often triggered by something specific, for example; feeling stressed at work can trigger you to smoke a cigarette. After a while, habits become repetitive and become apart of your lifestyle and develop into a routine.
5 Examples of Habits
Brushing your teeth every morning.
Putting on your seat belt when you get inside a car.
Eating junk food when you're stressed.
Having a cigarette break at work.
Going for a drink on a Thursday or Friday evening after work.
Habits vs Routines
The main difference between habits and routines is awareness. Both are regular repeated actions but while habits run on autopilot , routines are intentional. Routines need deliberate practice, or they eventually die out and are forgotten but a habit happens with little or no conscious thought.
Am I on Autopilot?
For example, a gratitude practice requires intention and effort - it won't run on autopilot the same applies to exercise - you wont start exercising on autopilot. But if you have a smoking habit you'll grab a cigarette on autopilot.
Transition: Turning a Routine into a Habit
How do I turn my routine into a habit?
For a routine to turn into a habit, the behaviour will need to happen with little or no thought. Let's say you want to add meditation to your morning routine. You'll need to create the ideal conditions to want to meditate and to actually meditate. This may include a quiet space inside or outside your home where you can practice breathing and being present. Give yourself enough time to do this without rushing the process.
The Psychology behind Forming Habits
How do habits form? Habit forming is the process in which behaviours become automatic - this can be an intentional process or it can be unplanned. For example, as a child you were most likely taught to brush your teeth in the morning, when you wake up and before you go to bed at night as apart of your morning and bedtime routine. This wasn't intentional however with lots of repetition it became a habit.
In other cases, people who choose to replace their nightly glass of wine with a glass of cool water is intentional as they understand the long term benefits of increasing their daily water intake so is replacing spending hours scrolling social media with practicing mindfulness and journaling.
The habit forming process is an endless feedback loop that's always running and is active every moment.
The author of the 'Power of Habit' Charles Duhigg explains in his book that at the core of every lasting habit is a psychological pattern called the 'habit loop.'
What is the Habit Loop?
The habit loop has a four step pattern that all habits go through. These four stages are always the same and in the same order.
Cue/Trigger - Your mind constantly analyses your environment for hints of where potential rewards are located. The cue is the first sign that you're close to a reward. This step then triggers your brain to start a behaviour, since the cue indicates that you're close to a reward, this naturally leads to the second step - Craving.
Craving - Cravings are the motivational driving force behind habit formation. They give you a reason to act. However, what you may be craving isn't the habit itself but the desire to change your internal state. For example, you may crave a cigarette or a glass of wine because of the relief it brings.
Response - The response is the habit you perform. It can take the form of a thought or an action. Responding only depends on the action you choose to take. How motivated you are and how challenging it is to perform the behaviour. For example, if an action requires more effort than you're currently willing to put in - You won't do it.
Reward - The goal of every habit is the reward. At the Cue stage, you're already aware of the reward, during the craving stage, you actively want the reward and in the response stage you get the reward. For example, you've gone to do your weekly shop at Morrisons. You make your way to the bakery section of the store and you notice the raspberry donuts your colleague was raving about yesterday (this is the cue) the craving would be wanting to buy a packet or two of the raspberry donuts. The response would be to pick up the 5pack of raspberry donuts and eat one or two when you get home.
We chase rewards for two reasons:
They satisfy our cravings.
They teach us which actions we should remember in the future.
How Long does it take to Form a New Habit?
The time it takes to form a habit can vary widely depending on the complexity of the behaviour, individual differences, and the specific circumstances. However, several studies provide insights into general timelines:
The 21-Day Myth
The popular notion that it takes 21 days to form a habit originates from Dr. Maxwell Maltz's observations in his 1960 book "Psycho-Cybernetics." Maltz noted that it took about 21 days for patients to get used to their new physical states after surgery. This idea has since been generalised to habit formation.
The 66-Day Average
A more comprehensive study conducted by Dr. Phillippa Lally and her team at University College London in 2009 found that, on average, it takes about 66 days to form a new habit. The study involved 96 participants and examined how long it took them to feel automaticity in performing a new behaviour, such as drinking a glass of water with lunch or running for 15 minutes each day.
Range of Habit Formation
The same study by Dr. Lally revealed a significant range in habit formation times, from as short as 18 days to as long as 254 days. This wide variation underscores that habit formation is a highly individual process influenced by various factors:
Complexity of the Habit: Simple habits, like drinking a glass of water in the morning, are typically easier and faster to form than more complex habits, such as incorporating a comprehensive exercise routine.
Individual Differences: Personal characteristics, such as motivation, self-discipline, and personality traits, play a crucial role in how quickly a habit can be formed.
Context and Environment: A supportive environment and context can facilitate habit formation. For instance, having reminders and cues can help reinforce the desired behaviour.
Tips to Facilitate Habit Formation
Start Small: Begin with a manageable version of the habit. Gradual progress helps in building consistency.
Be Consistent: Perform the habit at the same time and in the same context each day to create strong associations.
Use Triggers: Identify and use cues that can prompt the habit, such as a specific time of day or another habitual action.
Track Progress: Monitoring your habit formation journey can provide motivation and highlight your progress.
Be Patient: Understand that forming a habit is a process, and occasional slips are part of the journey. Persistence is key.
While the average time to form a habit is around 66 days, it's important to recognise that this process is highly individual. By understanding the factors that influence habit formation and employing strategies to support new behaviours, you can create and sustain positive habits that contribute to long-term success and well-being.
4 Things to Consider when Changing Habits
Change one habit at a time!: Don't try to change too many habits at once as this can lead you to feeling overwhelmed and anxious and 9 times out of 10 you'll avoid the change. For better results focus on one habit to change at a time and when you've successfully changed one habit move onto the next one.
Don't be too focused on the outcome: this can lead to a perfectionist mentality and you may experience some level of impatience with the overall outcome.
Be committed to changing the habit: Remember a healthy habit takes time and repetition to form. This process requires you to be patient and giving yourself a realistic timeframe to achieve your goals.
Ensure your environment supports your habits: If you aim to stop drinking avoid opting in to go to the pub or bars with friends where the temptation is harder to overcome. Try making mocktails at home and invite your friends over instead until you feel and know that you can confidently go out and not buy and consume any alcoholic beverage.
Conclusion: The Power of Positive Habits
Developing positive habits is more than just adopting new behaviours; it’s about transforming your lifestyle and setting the foundation for long-term success and well-being. The journey to forming these habits may not be quick or easy, but the rewards are profound and enduring. By understanding the science behind habit formation, recognising the influence of individual and contextual factors, and employing practical strategies, you can effectively cultivate habits that enhance every aspect of your life.
Remember, the key to building positive habits lies in starting small, staying consistent, and being patient with yourself. Embrace the process, celebrate your progress, and remain committed to your goals. Each small step you take brings you closer to creating a life filled with health, productivity, and happiness.
As you embark on this journey, keep in mind that setbacks are natural. Instead of being discouraged, use them as learning experiences and opportunities to strengthen your resolve. With persistence and determination, you can overcome challenges and achieve lasting change.
Positive habits are powerful tools that can unlock your potential and lead you to a more fulfilling and successful life. Start today, stay the course, and watch as your small, consistent actions transform your world.
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