When you woke up this morning, what did you do first? Did you hop in the shower, check your facebook, or grab a doughnut from the kitchen counter? Did you tie the left or right shoe first? Most of the choices we make each day may feel well-considered decisions, right? NO ! certainly not. They’re habits. Where consciousness doesn’t involve most of the time. Your life today is essentially the sum of your habits. How in shape or out of shape you are? How happy or unhappy you are? How successful or unsuccessful you are? A result of your habits.
“Habits are routines of behaviour that are repeated regularly and tend to occur “Subconsciously.”
When we first engage in a new task, our brains are working hard processing tons of new information as we find our way. But, as soon as we understand how a task works, our subconscious mind take responsibility to do this repeating behaviour by quickly transforms tasks and behaviours into a habit. so that we can do them without thinking, thus freeing up more brainpower to tackle new challenges. When a habit emerges, the brain becomes more efficient and needs fewer resources because automatic patterns take over. when you were learning to drive, it took a lot of concentration, Now, however, you do all of that automatically. The behaviour has become a habit.
Just think what will happen if you make habit of very best things you aspire will become automatic! You will get in shape, meditate daily and find peace, come out of the slavery of addictions… all effortlessly!
So How Long Does It Actually Take to Form a New Habit?
There is a myth that has lingered since the 1960s that it takes 21 days to change a habit or to adopt a new one. But later in 2009 study found that it takes from 18 days to 254 days depending on the person and nature of habit. on average it takes 66 days for a habit to become ingrained.
In The Power of Habit, writer Charles Duhigg explains the habit-formation process, and perhaps, more importantly, the habit-changing process. Every habit you have no matter how good or bad, simple or complex – has the same 3–step structure, a “habit loop.”
First, there is a cue, a trigger that tells your brain to go into automatic mode. The cue can be internal, such as a feeling or thought, or external, such as a time of day or the company of certain people which is why it’s easier to exercise among our running buddies, but harder to study when our friends are in the library.
Experiments have shown that almost all habitual cues ﬁt into one of ﬁve categories: Cue can be anyone from below
Immediately preceding action
The second part of the habit loop is the routine, the behaviour that leads to the reward. The routine can be physical eating a doughnut, cognitive “remember for the test”, or emotional “I always feel anxious in math class”.
The third part is the reward. Not surprisingly, the reward can also be physical sugar!, cognitive “that’s really interesting”, or emotional “I always feel relaxed in front of the TV.”.
reward, which helps your brain figure out if this particular loop is worth remembering for the future. Greater the reward, easier to brain convert into a habit. Over time, this loop… becomes more and more automatic.
Let’s say jerry like to go out with coworkers at the end of a long day and have a few drinks.
In this situation, the cue is long day work stress.
Routine is going to bar
and there are actually two rewards: (1) the socializing that inevitably occurs, and (2) the relaxing effects of the alcohol on your nervous system.
So one fine day riding on motivation wave, he decides to quit alcohol but replaced it with nothing else, he became unhappy day by day. As days passed his motivation drained and his willpower reaches to an inflexion point. And jerry backslid into his old habit pattern,
Why does this happen?
There is a Golden Rule of habit change is that you can never truly extinguish bad habits. But you can reshape it, just by replacing a healthier Habit routine but keeping reward and cue unchanged.
In above case, If you use the same cue tired after a long day, and provide the same reward social time, relaxation, you can shift the habit routine – drinking. An alternative routine could be to convince a co-worker or friend to start exercising with you after work—running, yoga, rock climbing, or whatever works for you. Almost any behaviour can be transformed if the cue and reward stay the same.
When you’re trying to get the new habit routine integrated into your life, don’t be afraid to dwell on the rewards. It’s actually a good thing. Rewards are powerful because they satisfying cravings. But we’re often not conscious of the cravings that drive our behaviours.
“The key is to recognize wisely, What is this craving actually for? What reward you actually seeking? Is it drug, alcohol, nicotine? Not at all. You may just want to relax your mind. I bet no addiction buzz can come near the effect of deep meditation. Daily meditation can improve 21 other areas of your life hence it is called a keystone habit.
Some habits are more powerful than others. These are known as keystone habits. Keystone habits lead to the development of multiple good habits. They start a chain effect in your life that produces a number of positive outcomes.
For example, Gathering your family around the dinner table every night may seem small, but it has a big impact. As Duhigg writes, “Families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence.” We will discuss all keystone habit in detail in the further lesson.
The golden rule of habit change sounds easy in theory, Habits doesn’t change without a fight.
Belief is at the core habit loops and plays a critical role in habit change. For habit change to be permanent, people must believe change is possible. I, myself went through this process, and I know that’s easier said than done. I want to state crucial part of forming or breaking a habit is to ‘identifying Cue and reward correctly. I am going to discuss in detail about a systematic approach for “how to change habit” in a 3rd lesson. Please subscribe and press bell icon for new video notification. For more detail please read “the power of habit.” links are in the description.
Let’s summarize this.
Your life today is a result of your habits
it takes 66 days for a habit to become ingrained.
Every habit has the same 3–step structure, a “habit loop.” Cue-routine-reward.
Golden Rule of habit change is that you can never truly extinguish bad habits. But you can reshape it, just by replacing a healthier Habit routine but keeping reward and cue unchanged.
Keystone habits lead to the development of multiple good habits.
Belief and environment are at the core habit loops and plays a critical role in habit change.