**Habit forming** behaviors can have a profound impact on our daily lives, often shaping the way we think and act without us even realizing it. From something as simple as checking our phones first thing in the morning to more complex habits like smoking or overeating, these behaviors can become deeply ingrained in our routines.
The Science Behind Habit Formation
So today we’ve covered a lot about the biology and psychology of habit formation and habit breaking. We talked about why certain habits are so hard to wire in, why certain habits are so hard to break down and eliminate, and how we can determine which habits are going to be easier for us to access, which habits are going to be harder for us to access and break. We talked a lot about this notion of limbic friction, and we talked about context dependence, and we talked about a number of different things as it relates to neural circuits and the formation of new connections in the brain and strengthening and weakening of connections in the brain. We also discussed two programs, programs designed specifically for you on the basis of the neurobiology literature and the literature on the psychology of habit formation and habit breaking. These studies reveal that habit development is not linear; if this were so, the fourth repetition of a behavior would have the same reinforcing impact on habit as would, say, the 444th.
Research has shown that **habit forming** behaviors are driven by a neurological loop consisting of three key components: a cue, a routine, and a reward. When we encounter a certain cue, such as feeling stressed or bored, our brain triggers a craving for the routine behavior that has provided us with a reward in the past. This cycle reinforces the habit over time, making it increasingly difficult to break.
In particular, we are going to discuss the biology of habit formation and the biology of how we break habits. I think we can all appreciate the value of having habits. Habits organize our behavior into more or less reflexive action so we don’t have to think too much about performing the various behaviors that, for instance, allow us to brush our teeth or which side of bed we roll out of in the morning. We can be in the habit of exercising at a particular time of day. We can be in the habit of saying or not saying certain things.
Meanwhile, building a new habit in a new location is like having a blank slate. For most people most of the time, habits are created unconsciously, and they are carried out automatically. Habits help us all to do the many hundreds of things we need and want to do in our lives. Because we can carry out a habit without having to think about it, it frees up our thought processes to work on other things. It’s a clever trick that our brains have evolved to make us more efficient.
The Impact on Our Health and Wellbeing
Habits as skills can also be seen as a springboard to creativity. Based on what we can habitually do, we reach new heights, as when a jazz musician ingrains the playing of a basic melody, then improvises new and adventurous notes on top of the underlying theme. Passive habits arise from exposure to things we eventually get used to. High-altitude climbers gradually adapt their bodies to the lower levels of oxygen available as they climb above 7,000 feet. Understanding what emotional intelligence looks like and the steps needed to improve it could light a path to a more emotionally adept world. Get the help you need from a therapist near you–a FREE service from Psychology Today.
While some habits may seem harmless at first, they can have detrimental effects on our health and wellbeing in the long run. For example, smoking can lead to serious respiratory issues and cancer, while overeating can contribute to obesity and heart disease. Recognizing and addressing these unhealthy habits is crucial for maintaining a healthy lifestyle.
Mazar is also exploring ways to disrupt social media use habits by creating friction on the automatic behavior of flipping through a smartphone by moving around the icons to launch certain apps or requiring passwords to use those apps. This four-step process is not something that happens occasionally, but rather it is an endless feedback loop that is running and active during every moment you are alive—even now. The brain is continually scanning the environment, predicting what will happen next, trying out different responses, and learning from the results. The entire process is completed in a split second, and we use it again and again without realizing everything that has been packed into the previous moment. Second, rewards teach us which actions are worth remembering in the future.
Breaking the Cycle
So by having six things in that list, I could shuffle out that particular activity on particular days of the week and simply do four or five other activities. So it might be zone 2 cardio resistance training, sunlight viewing, writing. Again, this is going to vary depending on your particular goals and the habits that you’re trying to create. But no more than six, and the expectation is that you’re not going to perform more than four to five. Because ultimately, dopamine is not about feeling good, it’s about feeling motivated. This is something that I’ve talked about numerous times before.
“As soon as they did that, people started using it at the end of their cleaning habits to make things smell as nice as they looked,” he says. “And what they figured out is that people crave a nice smell when everything looks pretty. Now, no consumer would have said that. … But companies can figure this out, and that’s how they can make products work.” “In fact, the brain starts working less and less,” says Duhigg. “The brain can almost completely shut down. … And this is a real advantage, because it means you have all of this mental activity you can devote to something else.”
Breaking **habit forming** behaviors can be challenging, but it is not impossible. By identifying the cues that trigger our habits and replacing the routine with healthier alternatives, we can gradually rewire our brains and create new, positive habits. Seeking support from friends, family, or a professional can also be beneficial in breaking free from destructive habits.
In conclusion, understanding the impact of **habit forming** behaviors on our daily lives is essential for promoting personal growth and overall wellbeing. By recognizing the patterns that drive our habits and taking proactive steps to change them, we can cultivate healthier lifestyles and improve our quality of life.
