Understanding the Psychology of Forming Lasting Habits
Have you ever tried to develop a new habit, only to find yourself falling back into old patterns after just a few days? Or maybe you’ve been able to stick to a new routine for a while, but eventually, you give up and return to your old ways. It’s frustrating, isn’t it? But don’t worry, you’re not alone. Forming lasting habits is not an easy feat, and there’s a reason for that – our psychology.
The Power of Habits
The human mind is a complex and powerful thing. It’s responsible for our thoughts, feelings, and behaviors. And it’s also the reason why forming lasting habits can be so difficult. Our brains are wired to make our daily tasks more efficient by forming routines and automating our actions. This is where habits come into play.
According to a study conducted by Phillippa Lally and her colleagues at University College London, it takes an average of 66 days for a new action to become automatic. This means that if you stick to a new behavior for about two months, it will become a habit and require less effort to maintain. However, this timeline can vary depending on individual factors such as personality, motivation, and the complexity of the habit itself.
Understanding the Habit Loop
So, why do our brains hold onto these habits? The simple answer is: they help us conserve energy. Think about it – if we had to actively think about every task we do, it would be exhausting, right? That’s why our brains create a shortcut for routine actions through the habit loop, which consists of three components: cue, routine, and reward.
Cue
The cue is the trigger that sets off the habit loop. It can be anything from a time of day, an emotion, a location, or even a person. For example, feeling stressed (cue) can trigger the habit of stress eating (routine).
Routine
The routine is the action or behavior that we perform in response to the cue. In the previous example, the routine would be eating to relieve stress.
Reward
The reward is the positive reinforcement that we get from completing the routine. It can be anything from a feeling of accomplishment, a boost in mood, or a sense of relief. In the case of stress eating, the reward could be a temporary distraction from negative emotions.
Breaking Bad Habits
Now that we understand the habit loop, it’s easier to see why it can be challenging to break bad habits. They have become ingrained in our routines and provide us with some sort of reward. But it’s not impossible to break these patterns and replace them with better ones.
Identify the Cue
First, you need to identify the cue that triggers the bad habit. Once you know what it is, you can then work on changing your response to it.
Replace the Routine
Next, replace the routine with a healthier one. So, instead of stress eating, you could try going for a walk or practicing deep breathing to manage your stress levels.
Find a New Reward
Lastly, find a new reward to give yourself for completing the new routine. For example, if you go for a walk instead of stress eating, reward yourself with your favorite cup of tea or a relaxing bath afterwards.
The Role of Willpower
Another important aspect of forming lasting habits is willpower. Willpower refers to our ability to control our thoughts and actions to achieve a goal. It’s a crucial factor in developing new habits, but it’s also a limited resource. That’s why it’s important to use it wisely.
Try incorporating small changes into your daily routine rather than trying to make a drastic overhaul. This will not only make it easier for your willpower to handle, but it will also create more sustainable habits in the long run.
Final Thoughts
In conclusion, understanding the psychology of forming lasting habits is crucial in order to successfully develop new routines and break old ones. By implementing the strategies mentioned above, you can start to take control of your habits and ultimately, improve your overall well-being.
