On the New Year’s Day, I talked about my goals for this year. I mentioned that I wanted to change my goals into habits.
What's A Habit?
Habit is a pattern of behavior that is repeated until it becomes automatic.
For example:
Driving home. Once you learn the route home. You don’t have to think about what street to turn on to or using a GPS to find your way home.
Brushing your teeth. For me, I wet my toothbrush before putting on toothpaste. Then when I put the toothpaste on I know to start brushing my teeth.
How are Habits Formed?
Last year I read a book called The Power of Habit by Charles Duhigg. Duhigg explained that habits are formed by a three-step loop called the habit loop.
First is the cue: A cue is something that prompts your brain to know what a habit to use automatically.
For example: the alarm clock goes off
Next is the routine: The reaction itself. It could mental, physical, or emotional.
For example: Getting coffee
Finally, the reward. This is to make sure that the loop will be remembered for the future.
Example: You feel energized
How Do Create A Habit?
In order for something to become a habit, it takes at least 21 days. Some say in a month. Start off small and simple. Focus on one thing at a time.
Example: you want to make it a habit to get breakfast in the morning.
Write what you need for breakfast the day before if you are planning to cook. Make an list of ingredients. If you need to plan, then do so. Next, make reminders of yourself. If you plan to being consistent, try to eat for breakfast around the same time each day.
Plan for obstacles. Sticking with the breakfast example. Have breakfast bars if case you aren’t able to cook or if you are running late for work.
What makes the habit loop work, Duhigg said to create a craving. The cue must prompt a routine, that causes a craving for the reward to come.
- Cue: Alarm goes off
- Routine: Make breakfast
- Reward: Feel energized, replenished, and alert.
Encouragement
Remember you are not perfect.
Reward yourself for the small steps taken. It could going to the movies or anything you happy or relaxed.
Have fun. If you are making breakfast, play music.
It’s not going to happen overnight. Be patient, enjoy the process and you will learn something new about yourself.
References
Dictionary.com. Habit. Dictionary.com. https://www.dictionary.com/browse/habit.
Duhigg, C. (2017, November 20). How Habits Work. Charles Duhigg. https://charlesduhigg.com/how-habits-work/.
Fresh Air. (2012, March 5). Habits: How They Form And How To Break Them. NPR. https://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them.
Scott, S. J. (2020, October 30). How to Form a New Habit (in 8 Easy Steps). Develop Good Habits. https://www.developgoodhabits.com/how-to-form-a-habit-in-8-easy-steps/.
Young, S. H. (2018, January 30). 18 Tricks to Make New Habits Stick. Lifehack. https://www.lifehack.org/articles/featured/18-tricks-to-make-new-habits-stick.html.