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Last Updated on November 26, 2019

How to Break a Habit and Hack the Habit Loop

How to Break a Habit and Hack the Habit Loop

Is there something that you just love or can’t stop doing on a daily basis? Maybe you absolutely have to start your day with a coffee or you won’t be able to function. Or, you need to go for a run every evening. Perhaps it is something more subtle, like twirling your hair whenever you’re in deep thought, or tapping your fingers whenever you’re feeling impatient.

Take some time now to think about something specific that you find yourself doing all the time. How did that habit form? Is it something you want to continue doing, or is it something you’d rather do away with? And most importantly, how is it affecting your life?

When it comes to habits and routines, most people want to learn how to be in control of them. Whether it’s trying to quit smoking, maintaining a healthy diet or going to bed early, habits can be hard to control. They are really quite sneaky since they are behaviors that develop and occur subconsciously; yet they also have the biggest impact in the outcome of our successes, whether you realize it or not.

Habits Govern Your Life!

Many people don’t consider habits as a key factor of their personal success because they simply see them as routines. Habits are either good or bad–and that’s as far as most people would go. They don’t necessarily make the connection to personal success.

This is because most people put emphasis on external factors when looking at success. They may consider luck, educational or family background when determining success. While habits are largely internal, they are often overlooked.

The truth is, habits are a core factor that govern almost every aspect of our lives. They account for the vast majority of our actions on a daily basis from big to small: your morning routine, where you typically have lunch, or even the route you take to work and back home. These are all habits!

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If you’re someone who has strong willpower, or a high threshold of discipline, then great! You might find that breaking a bad habit or sticking to a new good habit is not too hard. But for the vast majority of us, that can be a real issue.

Thankfully, habits don’t rely only on one’s willpower. Successful people are able to actively steer their habits, and use them as a tool to create consistent and systematic inputs or actions towards an output or outcome that they want to achieve.

So how does one break a habit?

Deconstructing a Habit

Thankfully, habits can be tamed; and, once you gain full control over them, you’re going to realize their true potential in steering your life towards greater achievement and progress.

So, let me deconstruct a habit for you.

The way in which a habit is formed can be described as a Habit Loop. This is a cycle that governs how every habit forms and functions.

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It’s made up of three key components:

  1. Cue
  2. Routine
  3. Reward

A Cue

A Cue is something that triggers your habit. It might be an event, an action, a feeling, people, or even an emotional state.

A Routine

A Routine is the behavior that follows after your habit has been triggered. Because habits are on ‘autopilot’, a routine is usually the same sequence of actions that is taken each and every time.

A Reward

A Reward is the positive reinforcement your brain identifies with the Routine that you’ve just taken. It associates the Routine with the Cue; so, your brain remembers to repeat the behavior again in order to get the same Reward in the future.

Looking at this simple loop, you can see that the culprit of any bad habit starts from the Cue. That is what triggers the start of the Habit Loop.

Let’s use a popular example of a bad habit: Smoking.

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Perhaps you might be feeling stressed (Cue) after a long meeting; you decide to take a little break and light up a cigarette (Routine). While smoking, you start feeling calm and relaxed from the nicotine rush, giving you a physical sensation of satisfaction (Reward). As a result, you continue with this routine every time you feel stressed or want to unwind.

Here, you can see that Cues are the starting point for each time you go through a Habit Loop. Theoretically, without the Cue to trigger your habit, your Routine or behavior won’t follow… and the Reward will not be attained. When any part of the Habit Loop is broken, that’s a potential weak point, which you can utilize to help you break your habit.

It’s Time to Take Control of Your Cues

This means that the first step to controlling your habits is to take control of your Cues. Go back to the specific habit that I asked you to think of in the beginning. Can you identify the cue that kicks off your habit?

Now, think of another habit that you have. Of the 2 habits that you’ve identified, which one is more prominent in your daily life? Now compare the 2 potential cues for each habit. Are they different in nature?

Since Cues are the beginning spark for any habit to form, one of the main reasons habits are unequal is because they each have a different Quality of Cues. Some Cues are just more effective than others. The more Regular a cue is, the more likely the habit will form. The more Stable a cue is, in that it is seldom affected by external factors, it is also more likely the habit will form.

And, while we’re talking about regularity and stability, time is of the essence. The shorter the time frame that a cue repeats, the more effective a Cue becomes. Anything more than a week means a Cue becomes a lot less effective.

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Ready to Break the Habit Loop?

By now, I hope you can see that every element in the Habit Loop feeds and reinforces each other, creating a snowball effect. A habit becomes stronger as you repeat it more times. By understanding and tackling the first part of the Habit Loop – the Cue, you’re already one step closer to controlling your habits!

Now, you may have read hundreds of books, articles, and watched videos, maybe even tried some solutions to help you break or form new habits. But, none of them really had any impact. They bring only incremental changes, and that’s not what you’re looking for.

This is because permanent change requires a holistic approach, and requires more than just focusing on one area of your life or working on changing a part of your routine or actions.

Your habits are just part of a greater system of thinking that is responsible for the way your life turns out. Every action and behavior comes from an original thought pattern. So if you really want to break bad habits, create new ones and have a total lifestyle change, then you’ll need to change more than just your habits.

This is where the Breakthrough Framework comes in. It’ll help provide an overall paradigm shift for you to turn any limitation you may be having, into an opportunity that is achievable.

By going through each of the 4 steps, you’ll be able to transform your mind and actions towards the change that is needed to achieve your ultimate goals, and truly break free from anything that is currently holding you back.

More About Breaking Habits

Featured photo credit: Lukas Blazek via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on January 21, 2020

What Is Creativity? We All Have It, and Need It

What Is Creativity? We All Have It, and Need It

Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?

Can I Be Creative?

The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.

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How Creativity Works

Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.

What Really Is Creativity?

Creativity Needs an Intention

Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.

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Creativity Is a Skill

At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.

Start Connecting the Dots

Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:

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Featured photo credit: rawpixel via unsplash.com

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