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Last Updated on December 9, 2020

How to Break a Habit and Easily Hack the Habit Loop

How to Break a Habit and Easily 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, cutting out junk food, 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 on the outcome of our successes, whether you realize it or not.

Learning how to break a habit can be difficult, but it will be well worth the effort if you take the time to hack the habit loop.

How 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, education, 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. However, 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 outcome that they want to achieve.

You can see some bad habits that can negatively affect your life in the following video:

So how do you learn how to 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[1].

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It’s made up of three key components:

  1. Cue
  2. Routine
  3. Reward

Cue

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

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.

Reward

A reward is the positive reinforcement your brain identifies with the routine that you’ve just entered. 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 and makes it so difficult to learn how to break a habit[2].

The Habit Loop

     

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

    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.

    How 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 two habits that you’ve identified, which one is more prominent in your daily life? Now compare the two potential cues for each habit. Are they different in nature?

    Since cues are the 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.

    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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    How to Break a Habit

    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 and articles, and watched a ton of 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 it 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. Therefore, 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.

    The Bottom Line

    Learning how to break a habit can take time and can be full of setbacks. However, if you stay dedicated to overcoming each challenge along the way, you will slowly but surely replace your bad habits with more positive ones and steer your life in a better direction.

    More on How to Break a Habit

    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 6, 2021

    14 Ideas on How to Measure Productivity to Make Progress

    14 Ideas on How to Measure Productivity to Make Progress

    Everyone has heard the term productivity, and people talk about it in terms of how high it is and how to improve it. But fewer know how to measure productivity, or even what exactly we are talking about when using the term “productivity.”

    In its simplest form, the productivity formula looks like this: Output ÷ Input = Productivity.

    For example, you have two salespeople each making 10 calls to customers per week. The first one averages 2 sales per week and the second one averages 3 sales per week. By plugging in the numbers we get the following productivity levels for each sales person.

    For salesperson one, the output is 2 sales and the input is 10 sales: 2 ÷ 10 = .2 or 20% productivity. For salesperson two, the output is 3 sales and the input is 10 sales: 3 ÷ 10 = .3 or 30% productivity.

    Knowing how to measure and interpret productivity is an invaluable asset for any manager or business owner in today’s world. As an example, in the above scenario, salesperson #1 is clearly not doing as well as salesperson #2.

    Knowing this information we can now better determine what course of action to take with salesperson #1.

    Some possible outcomes might be to require more in-house training for that salesperson, or to have them accompany the more productive salesperson to learn a better technique. It might be that salesperson #1 just isn’t suited for sales and would do a better job in a different position.

    How to Measure Productivity With Management Techniques

    Knowing how to measure productivity allows you to fine tune your business by minimizing costs and maximizing profits:

    1. Identify Long and Short-Term Goals

    Having a good understanding of what you (or your company’s) goals are is key to measuring productivity.

    For example, if your company’s goal is to maximize market share, you’ll want to measure your team’s productivity by their ability to acquire new customers, not necessarily on actual sales made.

    2. Break Down Goals Into Smaller Weekly Objectives

    Your long-term goal might be to get 1,000 new customers in a year. That’s going to be 20 new customers per week. If you have 5 people on your team, then each one needs to bring in 4 new customers per week.

    Now that you’ve broken it down, you can track each person’s productivity week-by-week just by plugging in the numbers:

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    Productivity = number of new customers ÷ number of sales calls made

    3. Create a System

    Have you ever noticed that whenever you walk into a McDonald’s, the French fry machine is always to your left? 

    This is because McDonald’s created a system. They have determined that the most efficient way to set up a kitchen is to always have the French fry machine on the left when you walk in.

    You can do the same thing and just adapt it to your business.

    Let’s say that you know that your most productive salespeople are making the most sales between the hours of 3 and 7 pm. If the other salespeople are working from 9 am to 4 pm, you can potentially increase productivity through something as simple as adjusting the workday.

    Knowing how to measure productivity allows you to set up, monitor, and fine tune systems to maximize output.

    4. Evaluate, Evaluate, Evaluate!

    We’ve already touched on using these productivity numbers to evaluate and monitor your employees, but don’t forget to evaluate yourself using these same measurements.

    If you have set up a system to track and measure employees’ performance, but you’re still not meeting goals, it may be time to look at your management style. After all, your management is a big part of the input side of our equation.

    Are you more of a carrot or a stick type of manager? Maybe you can try being more of the opposite type to see if that changes productivity. Are you managing your employees as a group? Perhaps taking a more one-on-one approach would be a better way to utilize each individual’s strengths and weaknesses.

    Just remember that you and your management style contribute directly to your employees’ productivity.

    5. Use a Ratings Scale

    Having clear and concise objectives for individual employees is a crucial part of any attempt to increase workplace productivity. Once you have set the goals or objectives, it’s important that your employees are given regular feedback regarding their progress.

    Using a ratings scale is a good way to provide a standardized visual representation of progress. Using a scale of 1-5 or 1-10 is a good way to give clear and concise feedback on an individual basis.

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    It’s also a good way to track long-term progress and growth in areas that need improvement.

    6. Hire “Mystery Shoppers”

    This is especially helpful in retail operations where customer service is critical. A mystery shopper can give feedback based on what a typical customer is likely to experience.

    You can hire your own shopper, or there are firms that will provide them for you. No matter which route you choose, it’s important that the mystery shoppers have a standardized checklist for their evaluation.

    You can request evaluations for your employees friendliness, how long it took to greet the shopper, employees’ knowledge of the products or services, and just about anything else that’s important to a retail operation.

    7. Offer Feedback Forms

    Using a feedback form is a great way to get direct input from existing customers. There are just a couple of things to keep in mind when using feedback forms.

    First, keep the form short, 2-3 questions max with a space for any additional comments. Asking people to fill out a long form with lots of questions will significantly reduce the amount of information you receive.

    Secondly, be aware that customers are much more likely to submit feedback forms when they are unhappy or have a complaint than when they are satisfied.

    You can offset this tendency by asking everyone to take the survey at the end of their interaction. This will increase compliance and give you a broader range of customer experiences, which will help as you’re learning how to measure productivity.

    8. Track Cost Effectiveness

    This is a great metric to have, especially if your employees have some discretion over their budgets. You can track how much each person spends and how they spend it against their productivity.

    Again, this one is easy to plug into the equation: Productivity = amount of money brought in ÷ amount of money spent.

    Having this information is very useful in forecasting expenses and estimating budgets.

    9. Use Self-Evaluations

    Asking your staff to do self evaluations can be a win-win for everyone. Studies have shown that when employees feel that they are involved and their input is taken seriously, morale improves. And as we all know, high employee morale translates into higher productivity.

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    Using self-evaluations is also a good way to make sure that the employees and employers goals are in alignment.

    10. Monitor Time Management

    This is the number one killer of productivity in the workplace. Time spent browsing the internet, playing games, checking email, and making personal calls all contribute to lower productivity[1].

    Time Management Tips to Improve Productivity

      The trick is to limit these activities without becoming overbearing and affecting morale. Studies have shown that most people will adhere to rules that they feel are fair and applied to everyone equally.

      While ideally, we may think that none of these activities should be done on company time, employees will almost certainly have a different opinion. From a productivity standpoint, it is best to have policies and rules that are seen as fair to both sides as you’re learning how to measure productivity.

      11. Analyze New Customer Acquisition

      We’ve all heard the phrase that “It’s more expensive to get a new customer than it is to keep an existing one.” And while that is very true, in order for your business to keep growing, you will need to continually add new customers.

      Knowing how to measure productivity via new customer acquisition will make sure that your marketing dollars are being spent in the most efficient way possible. This is another metric that’s easy to plug into the formula: Productivity = number of new customers ÷ amount of money spent to acquire those customers.

      For example, if you run any kind of advertising campaign, you can compare results and base your future spending accordingly.

      Let’s say that your total advertising budget is $3,000. You put $2,000 into television ads, $700 into radio ads, and $300 into print ads. When you track the results, you find that your television ad produced 50 new customers, your radio ad produced 15 new customers, and your print ad produced 9 new customers.

      Let’s plug those numbers into our equation. Television produced 50 new customers at a cost of $2,000 (50 ÷ 2000 = .025, or a productivity rate of 2.5%). The radio ads produced 15 new customers and cost $700 (15 ÷ 700 = .022, or a 2.2% productivity rate). Print ads brought in 9 new customers and cost $300 (9 ÷ 300 = .03, or a 3% return on productivity).

      From this analysis, it is clear that you would be getting the biggest bang for your advertising dollar using print ads.

      12. Utilize Peer Feedback

      This is especially useful when people who work in teams or groups. While self-assessments can be very useful, the average person is notoriously bad at assessing their own abilities.

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      Just ask a room full of people how many consider themselves to be an above average driver and you’ll see 70% of the hands go up[2]! Now we clearly know that in reality about 25% of drivers are below average, 25% are above average, and 50% are average.

      Are all these people lying? No, they just don’t have an accurate assessment of their own abilities.

      It’s the same in the workplace. Using peer feedback will often provide a more accurate assessment of a person’s ability than a self-assessment would.

      13. Encourage Innovation and Don’t Penalize Failure

      When it comes to productivity, encouraging employee input and adopting their ideas can be a great way to boost productivity. Just make sure that any changes you adopt translate into higher productivity.

      Let’s say that someone comes to you requesting an entertainment budget so that they can take potential customers golfing or out to dinner. By utilizing simple productivity metrics, you can easily produce a cost benefit analysis and either expand the program to the rest of the sales team, or terminate it completely.

      Either way, you have gained valuable knowledge and boosted morale by including employees in the decision-making process.

      14. Use an External Evaluator

      Using an external evaluator is the pinnacle of objective evaluations. Firms that provide professional evaluations use highly trained personnel that even specialize in specific industries.

      They will design a complete analysis of your business’ productivity level. In their final report, they will offer suggestions and recommendations on how to improve productivity.

      While the benefits of a professional evaluation are many, their costs make them prohibitive for most businesses.

      Final Thoughts

      These are just a few of the things you can do when learning how to measure productivity. Some may work for your particular situation, and some may not.

      The most important thing to remember when deciding how to track productivity is to choose a method consistent with your goals. Once you’ve decided on that, it’s just a matter of continuously monitoring your progress, making minor adjustments, and analyzing the results of those adjustments.

      The business world is changing fast, and having the right tools to track and monitor your productivity can give you the edge over your competition.

      More Productivity Tips

      Featured photo credit: William Iven via unsplash.com

      Reference

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