Habits are formed through a neurological loop that involves three key components: cue, routine, and reward. This concept is often referred to as the "habit loop" and was popularised by Charles Duhigg in his book "The Power of Habit."
Cue:
The cue is the trigger or signal that initiates the habit loop. It could be a specific time of day, a certain location, an emotional state, or an event. Cues act as prompts that signal the brain to go into automatic mode and start the habitual behaviour.
Routine:
The routine is the behavior or action that follows the cue. This is the habitual part of the loop, the behaviour that has become automatic through repetition. It can be a physical action, a mental process, or an emotional response. This routine is what defines the habit itself.
Reward:
The reward is the positive outcome or reinforcement that follows the completion of the routine. It satisfies a craving or desire and reinforces the habit loop. Rewards play a crucial role in the formation and maintenance of habits because they signal to the brain that the behaviour is worth repeating.
Repetition:
As the habit loop is repeated over time, a neurological pattern is established in the brain. The more consistently the cue, routine, and reward are linked, the stronger the habit becomes. Repetition is essential for the habit to become automatic and ingrained in one's daily life.
Understanding this habit loop can be empowering when trying to establish new, positive habits or break undesirable ones. By identifying and intentionally manipulating the cues, routines, and rewards associated with a behavior, individuals can effectively shape and modify their habits. This insight is the basis for many habit-forming strategies and techniques.
So now that we know how habits are formed, how can we break them?
Here's a step-by-step guide based on the habit loop model:
1. Identify the Habit Loop:
Start by clearly identifying the habit you want to break. Understand the cue that triggers the habit, the routine or behavior that follows, and the reward that reinforces it.
2. Recognise the Cue:
Pay close attention to the cues that precede the habit. Is it a specific time of day, a certain location, an emotional state, or a particular event? Understanding the cue is crucial for disrupting the habit loop.
3. Experiment with Replacement Routines:
Instead of trying to eliminate the routine entirely, focus on replacing it with a different behaviour that satisfies the same cue. Experiment with alternative actions that align with your goals or values.
4. Modify the Routine:
If possible, modify the routine associated with the habit. This could involve changing the way you respond to the cue or breaking down the routine into smaller, more manageable steps.
5. Identify Alternative Rewards:
Consider what reward you're seeking from the habit. Are there alternative, healthier rewards that can satisfy the same craving? Finding substitutes for the reward can make it easier to transition away from the habit.
6. Create a Plan:
Develop a clear plan for how you will handle the cues and implement the new routine. Be specific about the actions you'll take when faced with the trigger, and visualise the positive outcomes of breaking the habit.
7. Build a Support System:
Share your goal with friends, family, or a support group. Having a support system can provide encouragement, accountability, and guidance as you work to break the habit.
8. Be Patient and Persistent:
Breaking a habit takes time and persistence. Be patient with yourself, and recognise that setbacks may occur. Learn from each experience and use it to refine your approach.
9. Celebrate Progress:
Celebrate small victories along the way. Acknowledge and reward yourself for successfully implementing the new routine or resisting the old habit. Positive reinforcement strengthens the process of breaking a habit.
Remember that breaking a habit is a gradual process, and success often involves a combination of self-awareness, intentionality, and perseverance. By understanding and actively modifying the habit loop, individuals can increase their chances of successfully breaking unwanted habits and creating positive change. Below is an example of how to break a habit, using the process above. Let's use the example of breaking the habit of mindlessly snacking on unhealthy snacks in the afternoon:
1. Identify the Habit Loop:
Cue: Feeling stressed or bored in the afternoon.
Routine: Going to the snack drawer and grabbing a bag of chips.
Reward: Temporary relief from stress or boredom.
2. Recognise the Cue:
Become aware of the specific triggers that lead to the unhealthy snacking, such as the time of day or emotional states.
3. Experiment with Replacement Routines:
Instead of reaching for crisps, try going for a short walk, practicing deep breathing exercises, or having a healthy snack like fruit or nuts.
4. Modify the Routine:
If the cue is feeling stressed, consider incorporating a brief mindfulness or relaxation practice instead of immediately reaching for snacks.
5. Identify Alternative Rewards:
Find alternative rewards that provide the same stress relief or satisfaction, such as sipping herbal tea, listening to calming music, or engaging in a quick stretching routine.
6. Create a Plan:
Develop a plan for when the afternoon cravings hit. For example, if stress is the cue, plan to take a short break, step outside, and practice a five-minute mindfulness exercise around the time you would usually begin to snack.
7. Build a Support System:
Share your goal with a friend or family member who can provide encouragement and help keep you accountable. You might even find a buddy who has a similar goal. If you do, making it a challenge between the pair of you can be fun and give you great motivation and determination.
8. Be Patient and Persistent:
Understand that breaking the habit will take time, and occasional slips are normal. Be patient with yourself and focus on making gradual improvements.
9. Celebrate Progress:
Celebrate each successful instance of choosing a healthier routine. Acknowledge the positive impact on your well-being and reinforce the idea that you can overcome the habit.
Remember, the key is to be consistent in implementing the new routine and to learn from any setbacks.
Tip: Although taking action to make this happen is crucial of course, so is the correct mindset. The energy we send out is always returned. So if you tell yourself right from the beginning that you are going to fail or you can't do it, what do you think will happen? You will fail, be disappointed and tell yourself "I knew it!". All change starts in the mind. So to give this a really good go, begin every day by telling yourself that you are strong and capable, and can achieve anything! Don't focus on the negative thoughts, instead come back at them with Three positive ones. Try it for 4 weeks and feel the difference.
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