Habits are actions that are repeated regularly and we tend to do them subconsciously. They are a major part of our life. For example, brushing our teeth, going to school/work or taking a nap in the afternoon. But how are they formed, and how do they influence our lives?

How are habits formed?

Habits are automatic routines that are developed through a three-step process. First the cue, then the routine and finally the reward. The cue starts or triggers a particular behaviour to an event, the routine is the repeated action taken in response to the cue, and the reward is the positive reinforcement that strengthens the habit loop.

A study by Wendy Wood and David T. Neal in 2007 stated that habits play a significant role in shaping our daily behaviours and actions. They observed the daily routines of participants over a period of 12 weeks. They focused mainly on behaviours such as eating healthy, exercises and watching TV. Participants reported that most of their actions were habitual and not consciously controlled. For example, participants with strong exercise habits were likely to exercise even when they were stressed or tired. This shows that habits play a significant role in guiding our behaviours.

How can we use habits to our advantage?

• Identify the cues: By identifying the cues you can change certain habits and break free from the habit loop. For example, what time of the day do you engage in that particular habit.
• Alternative routines:  figure out alternative routines that give the same reward. This experimenting phase is important to form healthier habits.
• Consistency: repeat the alternative routine consistently until it becomes automatic. This however might take time.
• Reward yourself:  make sure to reward yourself for every success and milestone reached while building the habit. This is help to motivate yourself. This could even be in the form of positive affirmations.

Source: A new look at habits and the habit-goal interface – PubMed (nih.gov)