Introduction
Habits are defined as routines and things that we do on a regular basis, some knowingly and some unknowingly. Our habits govern our lives, literally. Research tells us that that roughly half of our daily actions are driven by repetition. Forming positive habits is crucial for improving our work, relationships, and mental health.
Psychology behind forming habits
One of the main research towards habit building was done by, Pavlov who won a Nobel prize in 1904 for his work in medicine. He discovered that dogs would salivate when they saw food, even before they tasted it, and if another event, such as a bell or the footsteps of the experimenter, was paired with the food, the dog would eventually start salivating at just the sound of the bell or the sound of the footsteps. This is called classical conditioning, which is the learning of actions through association.
How can we use this to from new positive habits?
We can use this idea of a stimulus resulting in a response in our own lives, following the same structure as Pavlov did with his dogs.
Stimulus: Putting on running shoes in the morning before you eat breakfast
Response: You are then more likely to be motivated to run later in the day
We can use particular parts of our day which are set in our routine (e.g. getting home from school) and turn them into stimuli (e.g. changing shoes and going for a walk). This is by far the easiest way to integrate new habits into our everyday life, as by the use of association, we do no longer need to rely on our own planning/memory to maintain new habits.
3 Other ways to form habits:
- Opt-Out vs. Opt-In. A well-known study on organ donation showed how several European nations saw a sharp increase in organ donation rates by requiring their citizens to opt out of donation rather than opt in. By committing to healthier behaviours in advance, you can take a similar action in your own life. If you’re feeling really determined today, you may, for instance, book your gym class for next week. Instead of pushing yourself to opt in, you have to find an excuse to skip your workout.
- Social support and accountability play a significant role in habit formation as well. Sharing one’s goals with friends, family, or a support group can provide encouragement, motivation, and a sense of accountability. Engaging in activities with like-minded individuals can create a supportive environment that reinforces positive habits and provides a sense of community.
- Simplicity. It is always easier to form habits when things are kept simple. For example, eating healthily becomes more challenging if junk food is all over your kitchen, or trying to concentrate on reading a blog post while having ten tabs open on your browser is more difficult. When in doubt, eliminate options, therefore you are more likely to make the right choices and built new positive habits.
By Anna Stokes