Habit Formation
Habit formation is the process by which behaviors become automatic. Habits can form without a person intending to acquire them, but they can also be deliberately cultivated—or eliminated—to better suit one’s personal goals.
People develop countless habits as they navigate the world, whether they are aware of them or not. The knee-jerk nature of these behaviors can help people get their needs met more efficiently in everyday life. Yet the fact that habits become deeply ingrained in our brains means that even if a particular habit creates more problems than it solves, it can be difficult to break. Understanding how habits take shape to begin with may be helpful in dismantling and replacing them.
What causes a habit?
Habits are built through learning and repetition. A person is thought to develop a habit in the course of pursuing goals (such as driving to a destination or satisfying an appetite) by beginning to associate certain cues with behavioral responses that help meet the goal (turning at certain streets, or stopping at a drive-thru with a familiar sign). Over time, thoughts of the behavior and ultimately the behavior itself are likely to be triggered by these cues.
What is a habit loop?
A “habit loop” is a way of describing several related elements that produce habits. These elements have been called the cue (or trigger), the routine (or behavior), and the reward. For example, stress could serve as a cue that one responds to by eating, smoking, or drinking, which produces the reward (the reduction of stress—at least temporarily). The “habit loop” concept was popularized by Charles Duhigg in The Power of Habit.
What’s the difference between a habit and a routine?
While a routine involves repeated behavior, it’s not necessarily performed in response to an ingrained impulse, like a habit is. You might routinely wash the dishes or go to the gym without feeling an impulse to do so because you feel you need to do those things.
How can good habits be created?
In his book Atomic Habits, James Clear presents a plan for creating good habits that he refers to as the 4 Laws of Behavior Change:
- Make it (the habit) obvious
- Make it attractive
- Make it easy
- Make it satisfying
With respect to breaking a bad habit, the opposite of these 4 laws can be applied.
Why are habits so hard to break?
Most people are not be fully aware of how habit are developed. We recognize habits are created to make things happen without us having to think much about them. Consciously intervening in one’s own habitual behavior likely won’t come naturally, so breaking a bad habit requires mindful self-awareness and effort.
How does habit formation impact mental health?
Behavioral change has been proven to assist in minimizing symptoms of mild anxiety and stress. Habit formation and routines are effective ways to implement these behavioral changes. If you struggle with forming healthy habits and could use assistance, contact me to learn more about how I can help.