Advertising

Last Updated on August 27, 2021

The Psychology of Habit Formation (And How to Hack it)

Advertising
The Psychology of Habit Formation (And How to Hack it)

Our habits define our success. Yet, they seem to be out of our control. Whether you’re talking about breaking bad habits or habit formation, neither is a piece of cake.

The psychology behind habit formation is what helps us create new habits and also helps us break bad ones. If you can understand this psychology, you can fully control what you get accustomed to in life. To educate yourself more on this topic and to learn how to implement this knowledge in your life for your own good, keep reading!

How Habits Form

Habits are generally only categorized as good or bad. Most people don’t look beyond these categories and fail to recognize the true power of habits.

Our habits play a vital role in our life. From our daily routine to the rate of success, our habits determine the outcomes for the most part. Unfortunately, we tend to believe that we’re in control of our habits despite it being the other way around.

The Habit Loop

This is why it is very important to know how habits form. The process is called the habit loop.[1] It has three main components that work together for habit formation: the cue, the routine, and the reward.

The cue is a trigger that encourages the following behavior. Anything around you that reminds you of the habit or makes you want to put it in action is the cue. It can be an object, a person, a feeling, an event, a scent, or anything at all.

Next, there’s the routine. Habits aren’t just one action that’s disconnected from the rest of your actions. What comes before and after the habitual behavior is part of the habit. This is what the routine is.

Advertising

Whenever a cue triggers your habit, you’ll start following the defined routine that your brain has developed. The entire series of actions will always be the same or very similar, every time the habit is unconsciously put into action.

The reward is whatever outcome you achieve. For example, if your habit helps you feel emotionally better, that is your reward. This is something that your brain considers to be a positive outcome. Hence, you unconsciously want to repeat the habit again and again to achieve the satisfaction of the reward.

How to Break Bad Habits

All habits form the same way. The habit loop is the culprit behind bad habits but also the one to credit for good ones. Either way, since you’re aware of the process now, you can work on it to achieve the outcome you desire.

Despite unconsciously happening, if you focus on the process, you can try to break bad habits. Luckily, it’s possible with a little effort so you don’t have to be stuck with toxic habits for life.

The following tips will help you break the loop of bad habit formation.

1. Take Small Steps

The motivation to break bad habits can make you want to get rid of everything negative all at once. You may think you have all the energy it takes to erase out your bad habits in one go but neither is this possible nor is it a healthy approach.

Breaking bad habits is not a one-day task or a one-go attempt. It is a process that will take time and a lot of patience. You have to start with minor steps and stay consistent. Get rid of things that lead to bad habits one by one. Adjust your lifestyle slowly. An immediate shock may rid you of one bad habit but it can trigger many more.

Advertising

2. Focus on the Cues

Your bad habits strengthen when they are repeated. To avoid doing so, the best way is to control them from the start. For this, you need to take control of the cues. If you can keep your mind from getting triggered into putting the habit in action, you can prevent the bad habit from strengthening its presence in your life.

It will take some time for you to figure out the exact triggers. Keep an eye on the circumstances where you tend to put the bad habit into action. Then, start taking steps to control these triggers or simply eradicate the possibility of these cues from your routine. This will help you prevent negative habit formation.

3. One Habit at a Time

A lot of us have numerous bad habits that we want to get rid of. It sounds almost justified to want to get rid of all of them at once.

Just like breaking one bad habit needs time and patience, getting rid of all bad habits needs even more consistency and effort. Focus on one bad habit at a time for a higher success rate. Avoid the mental strain by breaking one bad habit at a time only.

4. Use Replacements

Habits take a noticeable space in your life and mind. When you’re trying to get rid of a bad habit, do not leave behind an empty void. Instead, replace it with something better.

For example, if you’re trying to minimize your alcohol consumption, every time you avoid a glass of alcohol, replace it with a healthier drink. This works simultaneously in breaking a bad habit and developing a good one.

How to Develop Good Habits

A corollary to the idea that habits are unconscious is that trying to make new habits consciously won’t do much for you. While it is true, there are some (easy) ways you can trick your brain. These are the things that will remind you of (trigger) better habits without a direct effort which will do the job of developing new (good) habits!

Advertising

Here are some ways you can develop good habits.

1. Identify Good Habits

We all want to have good habits, but we all have a different vision of what these good habits are. Before you start struggling to develop new habits, identify your aim. Which habits do you think are good for you, will help you in your life, and you would enjoy having in the long run? This list will keep you on track as you make the effort to get used to them.

2. Strengthen Your Willpower

Simply deciding that you want to have better habits is the easiest part of the process. However, you need a way stronger willpower to continue the process till the end. Do everything you possibly can to keep your hopes and motivation high. You’ll need it to stick to your goal, build good habits, and then (the hardest part of the process) keep them.

The process is not easy. You’ll face multiple obstacles. However, your willpower will push you to try over and over again despite repetitive failures.

3. Surround Yourself With Positive People

The best conscious way to encourage your mind to get used to things unconsciously is to have a good company. The people you surround yourself with will have a major impact on your habits. This is where you develop most of your hidden good habits.

Stay around the people whose habits you want to adopt as well. These people will also encourage you to continue struggling for a better self when you’re losing motivation and hope. Naturally, a positive company will strengthen your mind, which allows you to put in more effort in the right direction and have positive habit formation.

4. Develop a Routine

If you look back on the habit loop, there are three components. The cue and reward are two components that you cannot really control. Your brain will decide what triggers it. Similarly, your mind will feel the reward on its own, too.

Advertising

The only thing in the process you can control when it comes to developing new habits is the routine. The same routine is followed every time the habit is triggered. So, allow your brain to get used to following a specific routine that reinforces the good habit/s you want to develop.[2]

For example, if you want to make it a habit to read a book before you go to sleep, you’ll have to make a conscious effort for a while. Start by putting your smartphone aside so you’re not distracted. Turn on your bedside reading lamp and turn off all the other lights. Have a book within reach so that you don’t forget to read any day.

You’ll have to follow this routine a few times before your mind gets a hang of it. Then, gradually, you’ll get so used to reading before going to bed, and after a few weeks (sometimes months). it’ll be impossible to fall asleep without reading a few pages.

Bottom Line

If you’ve been striving for success but have been failing over and over again, it’s time to shift your focus. You’ve been blaming it on external factors and working on the wrong aspects of your life. What you need to polish are your habits so that you can consistently work towards a better future, even with unconscious behaviors.

Understanding the psychology of habit formation will help you lead a healthier, more positive, and highly successful life. So, start using these tips in your everyday life to get control over your habits!

More About Habit Building

Featured photo credit: Chander R via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

Feel That Life Is Meaningless? Here’s How to Find Meaning How Self Care Can Help You Live Your Best Life The Careful Art of Delegation: How to Delegate Effectively How the Flow State Helps You Stay Productive and Concentrate What Is A Flow State And How To Achieve It For Productivity

Trending in Habit

1 13 Steps to Build a Positive Habit Stacking Routine 2 How to Build New Habits With An Accountability Partner 3 How to Find the Best Keystone Habits to Change Your Life 4 The Psychology of Habit Formation (And How to Hack it) 5 11 Important Things to Remember When Changing Habits

Read Next

Advertising
Advertising

Published on September 21, 2021

How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

Advertising
How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

The internet is flooded with articles about remote work and its benefits or drawbacks. But in reality, the remote work experience is so subjective that it’s impossible to draw general conclusions and issue one-size-fits-all advice about it. However, one thing that’s universal and rock-solid is data. Data-backed findings and research about remote work productivity give us a clear picture of how our workdays have changed and how work from home affects us—because data doesn’t lie.

In this article, we’ll look at three decisive findings from a recent data study and two survey reports concerning remote work productivity and worker well-being.

1. We Take Less Frequent Breaks

Your home can be a peaceful or a distracting place depending on your living and family conditions. While some of us might find it hard to focus amidst the sounds of our everyday life, other people will tell you that the peace and quiet while working from home (WFH) is a major productivity booster. Then there are those who find it hard to take proper breaks at home and switch off at the end of the workday.

But what does data say about remote work productivity? Do we work more or less in a remote setting?

Let’s take a step back to pre-pandemic times (2014, to be exact) when a time tracking application called DeskTime discovered that 10% of most productive people work for 52 minutes and then take a break for 17 minutes.

Advertising

Recently, the same time tracking app repeated that study to reveal working and breaking patterns during the pandemic. They found that remote work has caused an increase in time worked, with the most productive people now working for 112 minutes and breaking for 26 minutes.[1]

Now, this may seem rather innocent at first—so what if we work for extended periods of time as long as we also take longer breaks? But let’s take a closer look at this proportion.

While breaks have become only nine minutes longer, work sprints have more than doubled. That’s nearly two hours of work, meaning that the most hard-working people only take three to four breaks per 8-hour workday. This discovery makes us question if working from home (WFH) really is as good a thing for our well-being as we thought it was. In addition, in the WFH format, breaks are no longer a treat but rather a time to squeeze in a chore or help children with schoolwork.

Online meetings are among the main reasons for less frequent breaks. Pre-pandemic meetings meant going to another room, stretching your legs, and giving your eyes a rest from the computer. In a remote setting, all meetings happen on screen, sometimes back-to-back, which could be one of the main factors explaining the longer work hours recorded.

2. We Face a Higher Risk of Burnout

At first, many were optimistic about remote work’s benefits in terms of work-life balance as we save time on commuting and have more time to spend with family—at least in theory. But for many people, this was quickly counterbalanced by a struggle to separate their work and personal lives. Buffer’s 2021 survey for the State of Remote Work report found that the biggest struggle of remote workers is not being able to unplug, with collaboration difficulties and loneliness sharing second place.[2]

Advertising

Buffer’s respondents were also asked if they are working more or less since their shift to remote work, and 45 percent admitted to working more. Forty-two percent said they are working the same amount, while 13 percent responded that they are working less.

Longer work hours and fewer quality breaks can dramatically affect our health, as long-term sitting and computer use can cause eye strain, mental fatigue, and other issues. These, in turn, can lead to more severe consequences, such as burnout and heart disease.

Let’s have a closer look at the connection between burnout and remote work.

McKinsey’s report about the Future of work states that 49% of people say they’re feeling some symptoms of burnout.[3] And that may be an understatement since employees experiencing burnout are less likely to respond to survey requests and may have even left the workforce.

From the viewpoint of the employer, remote workers may seem like they are more productive and working longer hours. However, managers must be aware of the risks associated with increased employee anxiety. Otherwise, the productivity gains won’t be long-lasting. It’s no secret that prolonged anxiety can reduce job satisfaction, decrease work performance, and negatively affect interpersonal relationships with colleagues.[4]

Advertising

3. Despite everything, We Love Remote Work

An overwhelming majority—97 percent—of Buffer report’s survey respondents say they would like to continue working remotely to some extent. The two main benefits mentioned by the respondents are the ability to have a flexible schedule and the flexibility to work from anywhere.

McKinsey’s report found that more than half of employees would like their workplace to adopt a more flexible hybrid virtual-working model, with some days of work on-premises and some days working remotely. To be more exact, more than half of employees report that they would like at least three work-from-home days a week once the pandemic is over.

Companies will increasingly be forced to find ways to satisfy these workforce demands while implementing policies to minimize the risks associated with overworking and burnout. Smart companies will embrace this new trend and realize that adopting hybrid models can also be a win for them—for example, for accessing talent in different locations and at a lower cost.

Remote Work: Blessing or Plight?

Understandably, workers worldwide are tempted to keep the good work-life aspects that have come out of the pandemic—professional flexibility, fewer commutes, and extra time with family. But with the once strict boundaries between work and life fading, we must remain cautious. We try to squeeze in house chores during breaks. We do online meetings from the kitchen or the same couch we watch TV shows from, and many of us report difficulties switching off after work.

So, how do we keep our private and professional lives from hopelessly blending together?

Advertising

The answer is that we try to replicate the physical and virtual boundaries that come naturally in an office setting. This doesn’t only mean having a dedicated workspace but also tracking your work time and stopping when your working hours are finished. In addition, it means working breaks into your schedule because watercooler chats don’t just naturally happen at home.

If necessary, we need to introduce new rituals that resemble a normal office day—for example, going for a walk around the block in the morning to simulate “arriving at work.” Remote work is here to stay. If we want to enjoy the advantages it offers, then we need to learn how to cope with the personal challenges that come with it.

Learn how to stay productive while working remotely with these tips: How to Work From Home: 10 Tips to Stay Productive

Featured photo credit: Jenny Ueberberg via unsplash.com

Reference

Read Next