We are the creatures of our habits. As we learn from experience we form a network of routines and regular behaviors. This we do without any effort or thought.
The brain is always trying to be more efficient and once a task or behavior becomes regular it turns it into a habit. Habit happens without thinking. Freeing up space in the brain to take on new things.
Brains are in the business of gathering information and steering behavior appropriately. It does´t matter whether consciousness is involved in the decision making. And most of the time, its not.”
Says neuroscientist David Eaglemen, author of Incognito.
This usually leads to great benefits, complicated tasks become simple once a habit. Some times though this becomes a bad habit and we don´t know how to break them. This is because we don´t know why we formed the bad habit in the first place.
Charles Duhigg, writer has explored the science of habits and tried to explain how it works. He tries to explain this and give solutions to how we can break the bad habits. You can read more in his book, The Power of Habit: Why We Do What We Do in Life and Business.
https://www.youtube.com/watch?v=2Db23qkyYCU
Creating an Habit
When doing something new the brain works hard in going through all the information on how it works. The minute it has figured it out the behavior becomes automatic and it is more about improving it. This reduces the mental activity needed to perform the task in the future.
The process of changing actions into a automatic routine has a name. Or habits that we then rely on in our every day life. It is called “chunking”.
The Power of Habit Loops
According to Duhigg the habit is a loop formed by three steps.
First there is the cue that gives your brain a signal to be in automative gear and which habit to perform. Following that we have the routine, that can be physical or mental or emotional. Finally the reward helps the brain find out if the loop is worth storing for later use. Repeated use of the loop makes it automatic and a habit. The cue and the reward work together until the craving for the reward appears.
The Power to Break Bad Habits
If you understand this loop you have been empowered to break a bad habit. You will have to find a healthier routine that gives the same reward.
In my case, I have formed the bad habit of snacking in bad carbs or sugar once I sit in front of the TV. It is a mindless act and more about putting something in my mouth. It is less about wanting this particular food, it is somewhat comforting.
The reward is having something to crunch on while watching TV. The whole experience is also relaxing or comforting. It completes the whole experience of a movie. My cue is turning on the TV. For me it is about keeping the cue and the reward but changing what I eat. Instead of bad carbs or sugar I try to have cold blueberries or strawberries. I keep them chilled making them crunchy and tasty. My reward and loop is complete, but I have changed the routine for a healthier option.
The extra reward is that I feel better afterwards, both in my belly and mind. And second, I will not gain weight as I will with my mindless snacking of bad carbs or sugar.
It sounds simple enough, but we all know that creating new habits are hard. Even if I have told my brain that I have a better reward, it doesn´t mean that I will change my bad habit completely. It needs repetition for such a long time that the mind stops arguing about the choices. There is only the healthy choice left.
There is still one more thing that we need to take into consideration. We all know that good habits go out the window when we are under stress. Then it is slides back into the bad habit again. Duhigg says, “For a habit to stay changed, people must believe that change is possible. And most often, that belief only emerges with the help of a group.”
In my case, it is about convincing my partner in crime that usually watches TV with me to be on board with this new habit. Belief is another ingredient that will cement the change. The belief that it is possible to change. The more positive motivation you can have around you, more likely is that the break of bad habit will stay.