Habits
How habits are formed and broken
Habits are formed through a process called habit formation, which involves a cycle of cue, routine, and reward. The cue triggers a specific behaviour, the routine is the behavior itself, and the reward satisfies a craving associated with the behaviour. This cycle reinforces the habit and makes it more likely to be repeated in the future.
To break a habit, it's helpful to understand the underlying components. You can try the following strategies:
Identify the cue: Recognize the triggers that lead to the habit. This could be a certain time of day, a specific location, or an emotional state.
Change the routine: Replace the undesired behavior with a different action that satisfies the same underlying need or craving.
Modify the reward: Find alternative ways to fulfill the reward associated with the habit. Experiment with different activities that provide similar positive feelings or benefits.
Practice consistency: Consistently reinforce the new behaviour and consciously resist the old habit until the new pattern becomes more automatic.
Remember that breaking a habit takes time and effort. It's important to stay patient, motivated, and persistent throughout the process.
What could habit cravings be?
Habit cravings can vary depending on the specific habit and individual. Here are a few examples of habit cravings:
Physical cravings: Some habits involve physical sensations or substances that create a craving. For instance, craving the taste of sugary food or the feel of nicotine in the case of smoking.
Emotional comfort: Certain habits may provide a sense of emotional comfort or relief. Cravings for habits like stress-eating, nail-biting, or excessive internet use might be driven by a desire to soothe emotions or alleviate boredom.
Social connection: Cravings for habits can also arise from a need for social connection or acceptance. Checking social media frequently or engaging in excessive online gaming might be driven by a craving for social interaction and validation
Dopamine release: Habits that offer a dopamine rush or a sense of pleasure can create cravings. This could include activities like shopping, gambling, or using substances, where the brain associates the behavior with a pleasurable reward.
Understanding the underlying cravings associated with a habit can help in finding alternative ways to fulfill those needs or address them in healthier ways during habit formation or breaking processes.
How long does it take to form a habit
The time it takes to form a habit can vary widely depending on the individual, the complexity of the habit, and the consistency of practice. The notion that it takes 21 days to form a habit is a common belief, but research suggests that the timeline is more nuanced.
Studies have shown that habit formation can range from several weeks to several months. A study conducted at University College London found that, on average, it took participants about 66 days of consistent daily repetition to establish a habit. However, this duration can vary significantly depending on factors such as the difficulty of the habit, the individual's motivation, and the level of consistency in practicing the behavior.
It's important to note that forming a habit is not solely about reaching a specific time threshold. Consistency, repetition, and reinforcement of the desired behavior are key elements in the habit formation process.
How long does it take to break a habit?
Breaking a habit can also vary in terms of time, depending on factors such as the complexity of the habit, the individual's motivation, and the level of consistency in efforts to break the habit. There is no fixed timeline for habit-breaking, as it can differ from person to person.
Research suggests that it generally takes about 18 to 254 days for people to break a habit, with an average of around 66 days. However, this can vary widely depending on the habit and the individual's circumstances. Breaking deeply ingrained habits may take longer than breaking relatively new or less entrenched habits.
It's important to remember that breaking a habit requires effort, commitment, and consistency. The more you consciously work to replace the old habit with a new behavior and consistently resist the old habit, the faster you may be able to break it. Additionally, having a support system, setting specific goals, and employing strategies such as positive reinforcement and accountability can also contribute to the process of habit-breaking.
What habits do you want to change and why, write them down, could coaching or mentoring help you break those bad habits, or do they require a different intervention. Think about what habits are preventing your from being the person you want to be and living the life you deserve.
Donna x