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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 September 24, 2020

17 Ways Learn New Skills Faster and Enjoy the Process

17 Ways Learn New Skills Faster and Enjoy the Process

In the movie The Matrix, everyone was intrigued with the ability that Neo and his friends possessed to learn new skills in a matter of seconds. With the incredible rise in technology today, the rapid learning in the movie is becoming much more of a reality than you realize.

The current generation has access to more knowledge and information than any before it. Through the internet, we are able to access all sorts of knowledge to answer almost every conceivable question. To become smarter, it’s more about the ability to learn faster, rather than being a natural born genius.

Here are 17 ways to kickstart your Matrix-style learning experience in a short amount of time.

1. Deconstruct and Reverse Engineer

Break down the skill that you want to learn into little pieces and learn techniques to master an isolated portion. The small pieces will come together to make up the whole skill.

For example, when you’re learning to play the guitar, learn how to press down a chord pattern with your fingers first without even trying to strum the chord. Once you are able to change between a couple of chord patterns, then add the strumming.

2. Use the Pareto Principle

Use the Pareto Principle, which is also known as the 80 20 rule. Identify the 20% of the work that will give you 80% of the results. Find out more about the 80 20 rule here: What Is the 80 20 Rule (And How to Use It to Boost Productivity)

Take learning a new language for example. It does not take long to realize that some words pop up over and over again as you’re learning. You can do a quick search for “most commonly used French words,” for example, and begin to learn them first before adding on the rest.

3. Make Stakes

Establish some sort of punishment for not learning the skill that you are seeking. There are sites available that allow you to make a donation toward a charity you absolutely hate if you do not meet your goals. Or you can place a bet with a friend to light that fire under you.

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However, keep in mind that several studies have shown that rewards tend to be more motivating than punishment[1].

4. Record Yourself

Seeing yourself on video is a great way to learn from your mistakes and identify areas that you need to improve. This is very effective for any musicians, actors, speakers, performers, and dancers.

5. Join a Group

There are huge benefits to learning in a group. Not only are you able to learn from others but you’ll be encouraged to make progress together. Whether it’s a chess club, a mastermind group, or an online meet-up group, get connected with other like-minded individuals.

6. Time Travel

Visit the library. Although everything is moving more and more online, there are still such things called libraries.

Whether it’s a municipal library or your university library, you will be amazed at some of the books available there that are not accessible online. Specifically, look for the hidden treasures and wisdom contained in the really old books.

7. Be a Chameleon

When you want to learn new skills, imitate your biggest idol. Watch a video and learn from seeing someone else do it. Participate in mimicry and copy what you see.

Studies have shown that, apart from learning,[2]

“Mimicry is an effective tool not only to create ties and social relationships, but also for maintaining them.”

Visual learning is a great way to speed up the learning process. YouTube has thousands of videos on almost every topic available.

8. Focus

Follow one course until success! It’s easy to get distracted, to throw in the towel, or to become interested in the next great thing and ditch what you initially set out to do.

Ditch the whole idea of multitasking, as it has been shown to be detrimental and unproductive Simply focus on the one new skill at hand until you get it done.

9. Visualize

The mind has great difficulty distinguishing between what is real and what is imagined. That is why athletes practice mentally seeing their success before attempting the real thing[3].

Visualize yourself achieving your new skill and each step that you need to make to see results. This is an important skill to help when you’re learning the basics or breaking a bad habit.

Take a look at this article to learn how to do so: How to Become a Person Who Can Visualize Results

10. Find a Mentor

Success leaves clues. The best short cut to become an expert is to find an expert and not have to make the mistakes that they have made.

Finding out what NOT to do from the expert will fast-track your learning when you want to learn new skills. It is a huge win to have them personally walk you through what needs to be done. Reach out and send an email to them.

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If you need help learning how to find a mentor, check out this article.

11. Sleep on It

Practice your new skill within four hours of going to sleep.

Josh Kaufman, author of The Personal MBA, is a noted rapid learning expert. He says that any practice done within this time frame causes your brain to embed the learning more rapidly into its neural pathways. Your memory and motor-mechanics are ingrained at a quicker level.

12. Use the 20-Hour Rule

Along with that tip, Kaufman also suggests 20 as the magic number of hours to dedicate to learning the new skill.

His reasoning is that everyone will hit a wall early on in the rapid learning stage and that “pre-committing” to 20 hours is a sure-fire way to push through that wall and acquire your new skill.[4]

Check out his video to find out more:

13. Learn by Doing

It’s easy to get caught up in reading and gathering information on how to learn new skills and never actually get around to doing those skills. The best way to learn is to do.

Regardless of how unprepared you feel, make sure you are physically engaged continuously. Keep alternating between research and practice.

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14. Complete Short Sprints

Rather than to force yourself into enduring hours upon hours of dedication, work in short sprints of about 20-30 minutes, then get up and stretch or take a short walk. Your brain’s attention span works best with short breaks, so be sure to give it the little rest it needs.

One study found that, between two groups of students, the students who took two short breaks when studying actually performed better than those who didn’t take breaks[5].

15. Ditch the Distractions

Make sure the environment you are in is perfect for your rapid-learning progress. That means ditching any social media, and the temptation to check any email. As the saying goes, “Out of sight, out of mind.”

Before you sit down to learn new skills, make sure that potential distractions are far from sight.

16. Use Nootropics

Otherwise known as brain enhancers, these cognitive boosters are available in natural herbal forms and in supplements.

Many students will swear by the increased focus that nootropics will provide[6], particularly as they get set for some serious cramming. Natural herbal nootropics have been used for thousands of years in Ayurvedic traditions to improve the mind and learning.

Find out more about brain supplements in this article.

17. Celebrate

For every single small win that you experience during the learning process, be sure to celebrate. Your brain will release endorphins and serotonin as you raise your hands in victory and pump your fits. Have a piece of chocolate and give yourself a pat on the back. This positive reinforcement will help you keep pushing forward as you learn new skills.

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The Bottom Line

Learning a new skill should be exciting and fun. Whether you use online courses, real world experience, YouTube videos, or free online resources, take time to learn in the long term. Keep picturing the joy of reaching the end goal and being a better version of yourself as continual motivation.

More Tips on How to Learn New Skills

Featured photo credit: Elijah M. Henderson via unsplash.com

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