A Simple Guide to Habit Building
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Habits shape our daily lives in profound ways, influencing everything from our physical health and mental health to our productivity and overall happiness. They act as the building blocks of our routines, dictating how we spend our time and energy. Some habits serve us well, while others can hold us back from reaching our full potential. Understanding the science behind how habits are formed—and how we can cultivate new, positive ones—empowers us to create meaningful changes in our lives.
In this article, I’ll talk about the mechanisms of habit formation that I have learnt from the Book “Atomic Habits” by James Clear. I’ll also share some effective strategies for building good habits that you can incorporate into your daily routine. I’ll address common obstacles that can derail your efforts and provide insights on how to overcome them. Finally, I’ll explain how to create a supportive environment that fosters habit development. Whether you’re looking to improve your health, boost your productivity, or enhance your overall quality of life, understanding and mastering the art of habit building is key.
Small changes, big differences
It’s easy for us to celebrate the defining moments and set the small improvements we make on a daily basis too low. Maybe you think great success is achieved through greater actions. But is that even true?
Society has somehow convinced us that whatever challenge you take, you must take bigger actions to overcome that specific challenge and achieve success. Whether it is getting our desired grade on an exam, starting a blog or business, writing a book, or pursuing any other goals we might have, we always burden ourselves to make huge improvements. Small improvements are not noticeable, but in the long run, 1% improvements every day will be more meaningful than just sitting on a couch and watching some Netflix. If we calculate the exponential growth over a year, you will improve by 37.78% if you enhance your skills by just 1% every day. However, if you decline by 1% every day, you will end up at just 0.3% of your original self. The small actions you take every day define your trajectory toward your goals. As you progress, it’s you who pushes yourself by reinforcing your belief in the process of achieving success.
The Science of Habit Formation (from Atomic Habits)
A habit is a behavior that has been repeated multiple times to become automatic.
This process begins with trial and error. When you make decisions and face challenges, you might not be sure how to solve them. You want to try different things out to find the accurate solution.
In 1898, a psychologist named Edward Thorndike conducted an experiment to discover how habit formation works. He was an animal lover, so he started with cats. He took a few cats and put them in a puzzle box one by one. The puzzle box is a device designed like a jail, but there was a lever that opened the door of the box once pulled. When the cats were put inside the box, they tried hard to get out. They did get out, but it took them a longer time to find the lever to open the door. Mr. Thorndike observed the behavior of each cat across many trials. He noted that the cats took longer to learn where the lever was, and gradually, they learned where it was and could escape the box in just a few seconds.
Mr. Thorndike concluded his experiment stating, “behaviors followed by satisfying consequences tend to be repeated and those that produce unpleasant consequences are less likely to be repeated.”
At the core of habit formation is the habit loop, which consists of the following components: cue, craving, response and reward. A cue triggers your brain to initiate a behavior, craving is the desire you feel to execute that behavior, response is the actual habit you perform and finally it’s the reward which reinforces the habit by either satisfying us or teaching us something. Understanding this loop can help you identify how to create new habits effectively.
Neuroscience tells us that when we repeat a behavior, our brains create neural pathways that make it easier to perform that behavior in the future. This means that the more you practice a habit, the more automatic it becomes.
Strategies for Building Good Habits
- Start Small: One of the most effective ways to build a new habit is to start small. Instead of committing to 3-4 hours of study session daily, begin with 1 hour. Gradually increase the duration as the habit becomes more ingrained.
- Habit Stacking: This technique involves linking a new habit to an existing one. For instance, if you want to start meditating, do it right after your morning tea/coffee. This creates a natural connection that can make the new habit easier to adopt.
- The Two-Minute Rule: To make the beginning of a new habit less challenging, commit to doing it for just two minutes. This can lower the barrier to entry and help you get started, making it more likely that you’ll stick to that habit.
Overcoming Common Obstacles
Yeah, obstacles can arise. Even with the best intentions! Here are some strategies to tackle them:
Dealing with Setbacks: Remember that setbacks are a part of the journey. Instead of assuming them as failures, embrace them as opportunities to learn and adjust your approach.
Motivation vs. Discipline: While motivation can get you started; discipline takes care of your consistency. Focus on creating a routine that reinforces your new habit, even on days when your motivation shrinks.
Identifying Triggers: Recognizing the triggers that lead to unwanted behaviors is crucial. Keep a journal to track when and why you struggle with certain habits, then strategize ways to avoid or manage these triggers.
Habit Tracking and Accountability
Tracking your habits can significantly boost your chances of success. Consider the following approaches:
The Power of Journaling: Documenting your progress in a journal can provide accountability and motivation. Reflect on your experiences, and celebrate small victories along the way.
Using Apps for Habit Tracking: There are numerous apps designed to help you track habits. These tools can provide reminders, visualize your progress, and offer motivational prompts. Some are: Habitica, Habitify, Streaks, Noom.
Finding an Accountability Partner: Sharing your goals with someone who can support and encourage you is a powerful motivator. Regular check-ins can help you stay committed and engaged. It can be a family member or friends or someone you get on well with.
Creating a Habit-Building Routine
Establishing a consistent routine is essential for successful habit formation. Earlier, we learned how a habit forms by following the Habit Loop. However, to keep the Habit Loop positively running, we need to create a routine based on our personal schedules. You may be a student or have a job, so you are bound to complete certain tasks. Apart from those, you have to allocate the remaining time in your day for turning a new behavior into a habit.
Craft a daily routine that incorporates your new habits. This creates a structure that makes it easier to stick with them over time. Determine which habits work best for you at different times of the day. Some people find they are more productive in the morning, while others prefer to wind down with a habit in the evening. Focus on habits that enhance your mental health, such as journaling, practicing gratitude, or engaging in creative activities.
Environment in habit building
See on Amazon: Atomic Habits
Your habits also rely on your environment. Is there any book on your desk? Maybe you don’t read that book, but soon you will feel pity for that lonely book sitting there. Why is that so? Because the way you design your environment will affect your mindset. If you are surrounded by books, you are more likely to start reading one. Conversely, if you are surrounded by electronic devices like video games or smartphones, which waste your time and make you regret later, you may become more sluggish and lazy. Arrange your environment to encourage positive habits. For instance, keep some interesting books on your desk, visible to remind you to read a few pages. Reduce exposure to distractions that undermine good habits. Try to minimize your screen time by keeping devices out of your bedroom.
Conclusion
Building new habits is a journey that requires patience, consistency, and the right strategies. By understanding the science behind habit formation and employing practical techniques, you can create lasting change in your life. Remember that setbacks are part of the process, and surrounding yourself with support can make all the difference. Start small, stay committed, and watch as your new habits transform your daily routine.
Read the book Atomic Habits to discover practical strategies for building good habits, breaking bad ones, and mastering the tiny behaviors that lead to remarkable results.
