Habit Systems
The process of building a habit can be divided into four simple steps
1. Cue
Triggers your brain to initiate a behaviour by predicting a reward e.g. food, money, status.
2. Craving
Motivational force behind every habit and cue, and indicates that you’re close to a reward. Every craving is linked to a desire to change your internal state.
3. Response
An actual habit you perform which takes the form of a thought or an action.
4. Reward
End goal of every habit with the purpose of satisfying the craving and teaching you which actions are worth remembering in the future. Rewards close the feedback loop and complete the habit cycle.
"Motivation is what gets you started. Habit is what keeps you going." - Jim Rohn.
Turning habits into routines
Both habits and routines are regular and repeated actions, but habits happen with little or no conscious thought, whereas routines require a higher degree of intention and effort. A behaviour has to be a regularly performed routine before it can become a habit.
Developing the right habits
With the right habits, you are more efficient, effective, and strategic about the thoughts and actions that lead you toward your goals.
Influence people around you positively.
Increase the overall quality of your life and lifelong benefits.
Are kept on track even when motivation is low.
Maintaining balance in your life
The major psychological benefit that a habit provides you is a structure that gives you a sense of rhythm in your life. People naturally desire a sense of control, so healthy habits are important in orienting them in a productive and positive way — motivating them to move forward.
Forming Good Habits
Why is it a good thing:
Brings about positive and healthy changes in your life.
Reflects who you are and takes up a substantial part of your daily routine.
Make it easier for you to attain your goals as they serve as a foundation to reach them.
Reduces the need to find the motivation to do things as it becomes second nature.
How to form good habits:
Synaptic Pruning:
When you build a new habit, the brain prunes away synapses that are not being used and re-allocates them to building connections that are being used more often, allowing you to develop new skills.
The more you practice a habit, the faster and more effective the synapses in your brain become, making the habits you are trying to form easier to perform.
Habit Stacking:
Strategy of stacking an existing habit with a desired new habit to form a connection.
Utilises synaptic pruning Important to pick the right cue or trigger for your habit stack, as it is the first thing you do, that sets things off.
1. Focus on one habit
Build on one habit at a time to increase your chances of sustaining and forming a new good habit.
2. Make realistic and achievable goals
Breaking big goals down makes it easier to focus and maintains motivation as it is something that is easier to pursue and aim for.
Maintaining Good Habits
Keep track of your progress
Write a journal / Make a spreadsheet / Join a support group/ Posting your progress on social media
Allows you to hold yourself accountable
Be Patient
Changing your routine and behaviour is a difficult task as you are pushing yourself to make changes to your current routine so its bound to take some time
Be forgiving with yourself
Failing to maintain a habit fora single day does not mean that you've failed completely.
Avoid taking an all-or-nothing approach to developing your habit
Celebrate your achievements
Crucial to acknowledge the small and big victories you've made
More likely to be motivated to carry on
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