Advertising
Advertising

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!

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Leon Ho

Founder & CEO of Lifehack

10 Good Habits To Have in Life To Be More Successful What Is Creativity? We All Have It, and Need It Easily Distracted? Here’s How to Regain Your Focus How to Stay Focused at Work by Using Deep Work What are Goals? Achieve More By Changing Your Perspectives

Trending in Smartcut

1 What Is Creativity? We All Have It, and Need It 2 How to Set Long Term Goals and Reach Success 3 Easily Distracted? Here’s How to Regain Your Focus 4 How to Answer the Interview Question “What Motivates You?” 5 Why You Need to Set Future Goals (And How to Reach Them)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

Advertising

2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

Advertising

Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

Advertising

Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

Advertising

Reference

Read Next