Habits, both good and bad, unfold automatically and unconsciously, triggered by environmental cues like specific times or locations. Understanding the profound impact of habits on our daily decisions and actions is essential for comprehending their role in shaping our overall well-being. According to Professor Wendy Wood, author of Good Habits, Bad Habits: The Science of Making Positive Changes that Stick, a staggering 43 per cent of our daily actions are habitual, executed in the same context, often while our minds are preoccupied with other thoughts.
So do we really understand habits?
I pose this question to you… Do you believe that the catalyst to positive change and success is based on motivation and self-control? Or the power of the unconscious mind?
When we set ourselves goals or decide to consciously break a bad habit, we believe that behavioural change requires a significant amount of willpower and self-control. Professor Wood argues this is simply not true and that the key to success lies within our habits. “It is not willpower that will keep you from the candy jar. Habits will. People with great willpower just have great habits."
the process of habit formation
There are various theories and models that explain the process of habit formation, but they all share common elements.
A cue
A specific trigger that initiates the behaviour, such as a certain time of day or a specific location.
A routine
The behaviour itself, which can be physical, mental, or emotional.
A reward
The positive outcome that reinforces the behaviour and makes it more likely to be repeated in the future.
If habits are easily learned why is it so hard To change them?
Our habits work outside of our conscious awareness making them invisible. We must first identify that our habitual actions depend on our internal states and that a habit refers to how you perform an action not what the action is.
Becoming consciously aware of our habitual self is the starting point to breaking a bad habit, creating successful change or achieving a particular goal in our lives. By understanding the triggers, routines, and rewards that drive our actions, we can make conscious decisions to alter them and implement sustainable change. This heightened awareness is the first step in taking control of our habits and making meaningful progress towards our desired outcomes.
The Art of Habit Stacking: What is Habit stacking? and why its a recommended strategy
Habit stacking is the concept of attaching a desired behaviour to an existing habit. It is a strategy that uses current cues to create new and useful habits. This technique allows you to build new habits by piggybacking them on top of habits that you already have, making it easier to integrate them into your daily routine. The power lies in leveraging the existing neural connections in our brains.
This strategy can be particularly useful for people who feel like they have no time to incorporate new habits into their already busy lives, it enables an easy way to establish new habits without feeling overwhelmed by the additional time commitment.
The formula is simple, identify an existing habit that you already perform regularly + linking a new habit you want to implement = habit stacking. Here's an example: After I brush my teeth (a habit already established), I will do five push-ups (a new habit).
It is important to note the success of habit stacking relies on adding the new habit after the pre-existing habit.
Wellness Habits Worth Acquiring
Keeping active with physical activities - Online classes have made this more accessible.
Managing a healthy diet with intermittent fasting
Managing stress through techniques such as meditation, yoga, or therapy
Grounding techniques
Using clean, natural skin and body products
Adopting visualisation techniques such as vision boards and mind movies
Making time for hobbies and activities that bring joy
Consistently practicing self-care and self-compassion through gratitude and body rituals
Prioritising maintaining a healthy work-life balance
Setting goals and prioritising self-improvement
Getting enough sleep
Supporting your gut health
Transform your habits with a scientifically proven technique
While these common wellness practices are a great initiative what strategies can we use to sustainably implement them into our every day busy lives.
Let's start with a powerful science backed hack for changing your habits "activation energy or "the action initiation".
Similar to how every chemical reaction has an activation energy, we can think of every habit or behavior as having an activation energy that is required to get started.
The key to sustainable habit formation is reducing the activation energy required to start. Smaller habits have a lower activation energy and are therefore easier to consistently perform over time. Naturally we feel super motivated about a big goal however, larger habits often have a high activation energy which can quickly lead fatigue and become challenging to maintain consistency in the long-term.
The principle applies to many areas, but it can be especially helpful when trying to establish an exercise routine. Using a "catalyst" or trigger to initiate the habit is one way to lower the activation energy required to start. Simple actions like preparing your workout clothes and shoes the night before can make it easier to start your morning walk or gym session.
"Realise deeply that the present moment is all you have. Make the NOW the primary focus of your life."
5 Proven Strategies for Achieving Success with New Habits
1. Consistency Over Intensity
Regular and consistent effort is more important for achieving goals than occasional bursts of intense activity. This applies to many areas, including exercise, diet, and habit formation.
Like most things in life, requires time and consistency to see significant results. It is difficult to maintain a level of intensity over time, which can lead to inconsistency and lack of progress, and disappointment.
2. Ensure Alignment
When implementing the habit stacking technique it is important to align the cue, or trigger, for a new habit with the desired frequency of the habit. For example, if you want to make a habit of exercising every morning, don't stack it with a habit that you only do twice a week.
3. Develop Awareness
Being conscious of the cues and rewards associated with a habit, as well as understanding how the habit cycle works, can help you to identify and change habits that may not be serving you well. By paying attention to your actions and reactions, you can start to see patterns and notice when a cue is present and when a reward is received. This awareness allows you to make conscious decisions about the habits you want to keep and the habits you want to change.
4. Use A Habit Tracker
Not only will you have a visual of your cues and triggers, it will also help to keep you motivated, on track and provide immediate satisfaction. The act of crossing off a to-do list or ticking a checking off a list on an app can give a sense of accomplishment and encouragement.
5. Get help from professionals
Achieving success with new habits can be challenging, and sometimes it can be helpful to seek the guidance and support of professionals. This could include working with a personal trainer, a therapist or counsellor, a nutritionist, or a coach. These professionals can help you develop a customised plan that is tailored to your specific needs and goals and can provide guidance, support, and accountability as you work towards forming new habits. They can also help you to identify and overcome any obstacles that you may be facing and provide valuable advice and feedback. Remember that you don't have to go through this process alone, and getting help from professionals can be a great way to increase your chances of success.
We are what we repeatedly do. Excellence, then, is not an act, but a habit."
Take your Habits to the Next Level
In summary the habits we inhibit both good and bad, are the foundation of our daily live and making adjustments is an important part of personal growth and self-improvement, however it's important to remember when elevating our habits, that this doesn't mean that you should be rigid and inflexible. The process of habit formation is ongoing, and it's essential to be open to re-evaluation and making adjustments as needed. This means being willing to adapt and change your habits as you learn more about yourself and what works for you. It takes time and patience, so be kind to yourself and celebrate small wins along the way.
To decode your habits and learn to form and stick with habits that work with you, not against you. access the free online course by Wendy Woods in Partnership Next Big Idea Club.
Dive into "Atomic Habits" by James Clear for a transformative journey into the science of habits. Clear's practical insights and evidence-backed strategies offer a blueprint for making small changes with profound impacts. Discover the power of incremental adjustments, gain a deep understanding of habit formation, and unlock the keys to sustained personal growth. Engaging and applicable to various aspects of life, this book invites you to embrace a philosophy of continuous improvement. If you're ready to turn tiny habits into remarkable results, "Atomic Habits" is your guide to unlocking the true potential of your daily routines.
