Habit formation concerns how new behaviors become automatic through regular repetition. Perhaps knowledge of the science behind habits provides a way forward for motivation that is designed to make successful, positive changes to life that are sustainable. Successful habit building is based on an understanding of how habits work, the role of motivation, and methods for keeping them going.
How Habits Are Formed
These habits come together in a three-step process that he calls the “habit loop”: a cue, a routine, and a reward. The cue is something that perhaps might lead to a behavior; the routine would obviously be the behavior itself; the reward is an outcome enforcing this habit. Over time, that will make the behavior simply an automatic response to the cue.
For example, one may place a pair of running shoes by the bedside if they want to create a daily habit of going for a run in the morning. The routine is going out for a run, while the reward can be a sense of achievement or even an energy boost. This kind of cycle is consistent conditioning for the mind, whereby the cue comes to be automatically associated with the routine, hence running is automatically set into the mind.
The Role of Motivation
Whereas the habit itself is automatic with time, motivation provides the most important part of any initiation in forming a habit in the first place. Motivation gives that energy to be able to push through discomfort and resistance typical with new behaviors. Sometimes, though, motivation ebbs and flows; thus it cannot be relied on alone to effectively build habits.
There is evidence to support that breaking down habits into small elements makes completion more achievable.
This is known as “chunking,” a concept whereby the brain views tasks as achievable and, therefore, does not need too high a level of motivation. For example, if one would like to exercise for 30 minutes every day, that could be chunked down to 5 or 10 minutes in order to solidify the practice for the long haul. Small wins create momentum and motivation incrementally.
Creating Good Habits
Perhaps one of the best ways that habits are instilled is by one word: consistency. It actually rewires the brain to continue with behaviors without much conscious thinking. According to one study conducted by Phillippa Lally at University College London, an average of 66 days was proposed in the development of automaticity toward any new behavior, but then it would largely depend on the complexity of the habit.
Positive reinforcement elicits repetition of the behavior. It can be in the form of immediate rewards; for example, right after one does the exercise, one reward could be a smoothie or a few minutes of relaxation to enable the positive feel of the habit. Eventually, the behavior will become reinforcing in and of itself, and the person will begin to feel the benefits of the newly created habit.
Another helpful tactic is to employ what’s called “habit stacking,” where new behaviors are built upon already set behaviors. If you do have a morning routine—like brushing your teeth—adding two minutes of meditation right after can help the new behavior settle in more smoothly.
Maintaining Motivation
Continued motivation, even after the habit has already developed, will prevent relapse. Probably the most positive way of continuing motivational drives is to have crystal clear and specific goals. The concrete goal may be better physical health or development in one’s professional field that will have you stayed focused and invigorated. Progress tracking is just as important for motivational support. This helps you to know how frequent the performance of the habit or improvements you are making are and thus you can see success. This progress, in turn, is positive reinforcement, and the commitment hence becomes easier. You should also be aware that setbacks happen, and you should never despair. Instead, use them to improve the method.
The science of building a habit says that the way one gets a habit to form is by understanding how behaviors become automatic, and then working on a recipe leveraging motivation. Developing strategic habits of chunking, habit stacking, and positive reinforcement will help to build habits that lead to success in personal and professional life. It is consistency, self-awareness, and patience that finally drive success when new habits form throughout your daily life.