Making Habits Stick:Why Habits Fail or Succeed

Resolutions often fall into two distinct categories: achievement goals and habit goals. While achievement goals are one-time events, habit goals involve continuous behaviors such as going to the gym, eating healthier, or being more consistent on YouTube. However, building habits can be challenging, and many individuals struggle with creating or breaking behavioral patterns.

In this exploration of habit formation, this weeks video (linked below) delve into the science-based strategies for establishing habits and understanding why habits sometimes fail. Charles Duhigg's book "The Power of Habit" is often referenced in discussions about habit formation. Despite not being a behavioral scientist himself, Duhigg, a Pulitzer Prize-winning journalist and non-fiction author, compiles and presents research studies in a digestible and actionable manner.

The cornerstone of habit formation, as described by Duhigg and others, is the Cue-Habit-Reward loop, also known as the habit loop.

Cue:

A cue is a trigger initiating a particular behavior or routine. Cues can be external events, emotions, locations, or even specific times of day. These cues become linked to a behavior through repetition, reminiscent of Pavlov's classical conditioning studies.

Habit/Routine:

Habits are automatic responses associated with cues through repetition. Modern neuroscience supports the idea that "neurons that fire together wire together." The basal ganglia is a brain structure that plays a crucial role in habit formation in a variety of ways including forming associations between cues and specific motor responses.

Reward:

The positive outcome following the completion of a habit is the reward portion of the loop. Pleasure reinforces the habit loop, contributing to its reinforcement. Dopamine, a neurotransmitter associated with pleasure and reward, plays a central role in the brain's response to rewards and in sustaining new habits.

Now, let's explore how this system can work against habit formation, starting with the CUE part of the loop. James Clear, author of the popular book "Atomic Habits," highlights the importance of cues and the entire environment surrounding them. Modifying cues or the environment can either make behaviors easier or harder to perform.

When environmental changes are outside of one's control, behavior substitution becomes a viable solution. This involves replacing one behavior with another to satisfy a similar need, reinforcing the habit loop.

Switching our focus to the HABIT part of the loop, making it harder to do the "wrong thing" and easier to do the “right thing” has been shown to impact the likelihood of decreasing or increasing a behavior. Decreasing or increasing friction for a new habit has been shown to be effective for personal goals and has also been widely used by businesses to influence employee or customer behavior.

Finally, the REWARD part of the loop is essential for habit reinforcement. Success breeds success, developing self-efficacy—the belief in one's ability to engage and sustain a new habit happens over time when you start to collect evidence of your abilities over time. Celebrating small wins creates a self-reinforcement and reward cycle.

One powerful strategy to strengthen the rewards portion is behavioral chaining or habit stacking. This involves attaching a new habit to an established one, creating a seamless sequence. However, it's crucial for the new habit to make sense and align with the existing habit.

While popular advice may advocate for starting small for quick success, it's essential to ensure that new habits are meaningful and aligned with personal values. Acting consistently with values increases happiness and well-being.

Understanding and leveraging the Cue-Habit-Reward loop, modifying cues, making habits harder/easier, and reinforcing with rewards are integral components of successful habit formation. By applying these science-based strategies, individuals can unlock the potential for lasting behavioral change.