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The Mechanics Of Habit Formation
Our habits are driven by a 3-part loop in sequence: trigger (the stimulus that starts the habit), routine (the doing of the habit and behaviour itself) and reward (the benefit associated with the behaviour).
Each repetition of this behavior pattern, it becomes more ingrained in your brain until it eventually becomes automatic—a habit.
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“The secret to permanently breaking any bad habit is to love something greater than the habit.”
BRYANT MCGILL
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The Role Of Perseverance On Change
Bad habits don’t go away overnight. But, you can use strategies to give you that extra boost of self-confidence and self-control required to change.
Understand that sometimes you will fail and sometimes you’ll succeed. But no matter how long it takes to fail and get back up again, your p...
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Creating An “If-Then” Plan
It gives you an automatic response to react to your cravings and makes it easier to replace a bad habit with a good one:
- Identify the scenario that usually triggers your bad habit.
- Specify a different response to the trigger. Ideally, this should be a good habit ...
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Practice Being Aware Of Your Triggers
Mindfulness practice helps to weaken the link between the craving and the bad behaviour:
- Next time you’re hit with an urge to do the bad habit, take a step back and be aware of the sensations of the trigger in your body.
- Take note of where you were and ...
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Use “I Don’t” Instead Of “I Can’t”
Research has found that using the phrase “I can’t” results in decreased self-control when compared to using the words “I don’t”.
When trying to break bad habits say “I don’t [bad habit]” instead of “I can’t [bad habit]” .
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The 3 Step Loop of Habit Formation:
- First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use.
- Then there is the routine, which can be physical or mental or emotional.
- Finally, there is a reward, which helps your brain figure out if this particu...
Healthy Habit Building 101
There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).
You have trained your brain to take a cue (you see a doughnut), antic...
The Habit Loop
The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, r...
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