The Science of Habits
Habits determine how successful we are and will become and define who we are. 40% of the things we do are habit driven. We have the power to control habits, creating new ones and breaking bad ones. The only way to exercise the power of creating and breaking habits is with the intention to want to change how we behave. But we all know just wanting something isn't enough to actually get it. So let's get into understanding the three step cycle of how a habit is formed.
1. Cue- any trigger that tells your brain when and which habit to use
2. Routine- an activity, emotion or behavior
3. Reward- how your brain determines if a loop is beneficial to you or not
Example: Cue- Bored; Routine- Eat junk food; Reward- Taste good, happy, and fulfilled
Now that habit will more than likely effect your body goals and probably your bank account so breaking this habit will have your summer body on display all year around with some extra money in your pocket. In order to break a habit you have to change the routine to something that will produce the same reward. Instead of eating junk food, try eating fruit. It tastes good, it's healthy and will positively effect your mood, and leave you fulfilled.
With the understanding of how a habit is formed here are some tips on creating new positive habits and breaking bad habits.
1. Ask yourself- What habits are you doing in your life that are helping you get to where you want to get in life?
2. Examine the routine- the behavior you want to change. What makes you do it? What satisfaction do you get?
3. Analyze the reward- What is the reward? Is it an escape, the immediate feeling of relaxation or the distraction? Once you know the why of the behavior, it’ll be easier to find a better habit that will give you the same reward.
4. Identify the cue- What compels your behavior? Triggers are stealthy so you might need to observe your own behavior and take notes. What were you doing before an unwanted act? What were you feeling? What reward were you after? Being aware of the habit and what’s reinforcing it is a positive way forward, and is the first step to change.
The process of creating and breaking habits can be difficult and daunting but don't get down and be so hard on yourself. Download "Counting Habits" for a fun way to help you stay disciplined throughout this process.
Counting Habits creates a point system for the habits you want to create. Every time you complete a task (that you want to make a habit) you get the points associated with that task. At the end of each day or end of the week you total up the number points you scored. Print it out and place it somewhere where you will see it everyday (i.e. your mirror, by your light switch, nightstand, or refrigerator)
