Implement Better Habits Starting TODAY

Behavior Change Research Is Showing Us How To Change Our Lives

In a previous post I discussed that undertaking a long-term lofty goal, like improving physical and mental health or losing weight, requires a strategic approach.  Motivation alone isn't going to keep you focused and on track day-in-day-out because it's based on an underlying current of fleeting emotions.  In order to be successful, you need to clearly lay out your long-term goal, deeply connect with your “WHY”, and establish daily small and manageable behaviors (mini-goals).

 The small daily behaviors ideally become habits that get incorporated into our routine and mark the difference between short-term “fixes” versus lifelong changes.  For instance, if your goal is to build muscle, setting daily behavior goals of “Eat high-quality protein at every meal” and “Get to the gym 5 days/week” need to become habits because it takes time and consistency to get results.  These behavior goals must become habits that fit into your lifestyle.  Habits are the key to aligning our daily actions with long-term goals.

What is a habit?

A habit is a behavior or action we take with minimal conscious thought. It’s a mental shortcut that allows us to automatically perform a given behavior we’ve done in the past.  Habits are laid down in a deep part of the brain called the basal ganglia.  The “conscious” decision-making part of your brain is found relatively farther away in the prefrontal cortex.  In other words, there’s no conscious decision involved in completing a habit.

A great example of this is driving a car.  Do you remember your first time behind the wheel?  You had to consciously think about inserting the key in the ignition (a step many of us bypass with new cars!), turning the key to start the engine, shifting the car into drive, and moving your foot from the brake to the gas pedal.  Now, after years of driving, you may find yourself at your destination without fully remembering the commute.  This series of behaviors is now a habit and your conscious brain is free to focus on new and more complex thoughts.

Over 43% of our daily actions fall into the “automatic” habit category according to Wendy Wood, psychology professor at the University of Southern California.  It's a way for our brains to reserve energy for tasks and situations that are new and/or require our full conscious attention. 

How long it takes to form a habit seems to depend on the magnitude and complexity of a task.  Simple habits may take 2-3 months to form, according to Wood, while more complex habits will take considerably longer.  If you lapse on your habit, it’s important to note that you don’t start from the beginning.  You’ve begun to form a habit memory in your brain.  When you pick back up, you start where you left off. 

  How can we use this information to implement new habits?  

 1.      Make the habit something that is as easy as possible to do.

The less friction you feel doing a given behavior, the greater likelihood you’ll continue.  So, if your goal is to improve your health through exercise, find ways of moving that you enjoy or find a friend that you like to see.  If you want to improve your nutrition, find and incorporate foods that are both healthy and that you like to eat.  Start with small manageable behaviors.  Sounds simple but many of us GO BIG too quickly and then lose steam when motivation disappears.

 2.      Identify your CUE, ROUTINE, and REWARD

A habit consists of a cue, routine, and reward according to Charles Duhigg, author of "The Power of Habit:  Why We Do What We Do in Life and Business".   A cue is a prompt, something that drives you to do a routine.   The routine is an action or behavior e.g., the habit. The reward is a pay-off, a feeling of satisfaction or triumph from meeting a craving or need.  Every habit follows this loop of cue, routine, reward.

 Once you know this, identify your cue, routine, and reward.  For instance, if you work out in the morning, your cue may be your coffee.  The coffee signifies that a workout comes next.  Your actual workout is the routine.  The key is to have a reward.  It could be the feeling of accomplishment or integrity that aligns with your values or a stop at the coffee shop afterward.  Whatever it is, be very clear with yourself about your cue, routine, and reward.

 The more you practice, the more you are physically re-wiring your mind.  You are laying down the groundwork for long-term change every day that you practice your habit.  Every day is an opportunity to physically change your mind and life.

Useful Links and Resources:

https://www.npr.org/2019/12/11/787160734/creatures-of-habit-how-habits-shape-who-we-are-and-who-we-become  *Podcast: NPR's Hidden Brain.  This episode explores how we are creatures of habit and how we can integrate the latest research on behavior change into our lives.

https://charlesduhigg.com/.  Charles Duhigg is author of "The Power of Habit:  Why We Do What We Do in Life and Business"

https://goodhabitsbadhabits.com/thebook/  Wendy Wood, Professor of Psychology and Neuroscience at Duke University and author of "Good Habits, Bad Habits:  The Science of Making Positive Changes That Stick".  

https://jamesclear.com/  James Clear.  Author of "Atomic Habits:  An Easy & Proven Way to Build Good Habits & Break Bad Ones"