There is a lot of talk about the word “habit.” Your doctor may advise you to develop the “good habit” of eating five servings of fruits and vegetables a day. Your friend may be concerned about his “bad habit” of checking Twitter before bed. Perhaps you had a music teacher who made you practice scales until it became a habit.
Or maybe you are telling yourself that you want to get into the habit of going to the gym twice a week.
While these situations may make sense colloquially, psychologists are more specific about what constitutes a habit. Not everything you do regularly or desire to do becomes a habit.
Some of the scenarios mentioned are related to goals, intentions, and skills rather than the habit itself.
Routines like going to the gym regularly can become habits, but it is not guaranteed. So, what exactly is a habit? And what does it take to create a “good” habit or break a “bad” one?
What defines a habit?
In psychology, a behavior becoming a habit means that the action, or a series of related actions, is automatically triggered by certain cues in the environment.
Psychologists suggest that a habit is formed when an action, which may have started intentionally, becomes automatic over time. This is seen in behaviors done without conscious thought or will, even if the behavior is no longer pleasurable or desirable.
For instance, reaching for cigarettes after taking a sip of alcohol, even if you want to quit smoking, illustrates the automatic nature of habits.
As a behavior becomes deeply ingrained as a habit, it is controlled by brain networks associated with involuntary behavior, rather than conscious decision-making. This efficient process saves energy and space in the brain.
Researchers have shown that a specific part of the brain, the infralimbic cortex, appears to control habits and can be “switched off” to disrupt habitual behaviors.
Understanding how habits are formed and controlled sheds light on their impact on behavior, both positively and negatively. Healthy or unhealthy habits can significantly influence your lifestyle and long-term goals.
Therefore, learning to break bad habits and establish healthy ones is crucial for personal development.
How to break bad habits
Understanding the psychology behind habit formation can help you break bad habits and cultivate good ones. Start by identifying the triggers that prompt your unwanted behavior and find ways to avoid or minimize them.
For example, if you want to stop checking social media before bed, remove the trigger by keeping your phone away from the bedroom.
Changing routines and contexts associated with bad habits can also aid in breaking them.
Consider the original purpose or reward of the habit you wish to break, and find alternative ways to fulfill that need or desire.
Replace the unwanted behavior with a more desirable one to make breaking the habit easier.
How to develop new healthy habits
To establish new habits, repeat desired actions in response to specific triggers consistently over time. This pairing process creates automatic behavior.
Make the desired behavior as easy as possible to perform by reducing friction between the trigger and the action.
Reward yourself for engaging in the behavior you want to become a habit to strengthen it during the initial stages.
Consistency, dedication, and commitment are essential for forming new habits and making them automatic.
Source: www.sciencefocus.com
