“A journey of a thousand miles begins with a single step.”
Lao Tzu – Tao Te Ching
New Year’s resolutions are a time-honored tradition, a chance to set goals and make changes. However, many of us struggle to stick to these resolutions. The key to success lies in understanding our habits and leveraging them to our advantage. Let’s delve into the world of behavioural science to understand how we can use habits to help achieve our New Year’s resolutions.
Understanding habits
Habits are automatic responses to specific cues in our environment. They consist of three parts: the cue, the routine, and the reward. This is known as the Habit Loop. The cue triggers the routine, and the reward reinforces the habit.
To form a new habit, we need to establish a clear cue, a routine, and a reward. For example, if your resolution is to exercise more, your cue could be putting on your workout clothes, your routine could be a 30-minute workout, and your reward could be a healthy post-workout snack.
Changing an existing habit involves identifying the cue and reward and changing the routine. For instance, if you have a habit of eating junk food when you’re stressed (cue), you could change the routine to taking a walk or meditating, while still satisfying the reward of stress relief.
Behavioural science teaches us that we’re more likely to stick to habits that are easy, attractive, immediate, and satisfying. This is known as the Four Laws of Behaviour Change. Make your new habit easy by starting small, make it attractive by linking it to something you enjoy, make the reward immediate, and ensure it’s satisfying.
Figure 1: Habit loop
A checklist for achieving your New Year’s Resolutions
Here’s a simple checklist for you to use to help achieve your goals.
- Identify Your Resolution: Be clear about what you want to achieve.
- Understand the Habit Loop: Identify the cue, routine, and reward.
- Form a New Habit: Establish a clear cue, routine, and reward.
- Change an Existing Habit: Identify the cue and reward and change the routine.
- Apply the Four Laws of Behaviour Change: Make your habit easy, attractive, immediate, and satisfying.
Cues
Cues are triggers that initiate a habit. They can come in various forms and are often linked to our environment or our daily routines. Examples include:
- Time: A specific time of day can serve as a cue. For example, brushing your teeth first thing in the morning or right before bed.
- Location: A particular place can trigger a habit. For instance, sitting at your desk might cue you to check your emails.
- Preceding Event: One action can lead to another. If you always have a cup of coffee after breakfast, the act of finishing breakfast is the cue for the coffee habit.
- Emotional State: Feelings can also serve as cues. For example, stress might cue you to bite your nails or snack on junk food.
- Other People: The presence of certain people can trigger habits. For instance, meeting a particular friend might cue you to gossip.
Routine
A routine is the behavior that you perform, usually automatically and in response to the cue. It’s the actual ‘habit’ that you’re trying to establish or change. For example, if your habit is to go for a run every morning, the routine is the act of running.
Reward
This is the positive reinforcement that follows the routine. It’s what your brain associates with the pleasure or benefit of completing the routine, which strengthens the habit loop. The reward could be anything that you find enjoyable or satisfying. In the running example, the reward might be the feeling of accomplishment after a good run, the endorphin rush, or even a healthy post-run snack.
By manipulating the routine and reward you can change or form new habits. For instance, if you want to establish a habit of studying every evening, you could set a routine (studying for an hour after dinner) and a reward (a small treat or relaxation time afterwards). Over time, your brain will start to associate the cue (finishing dinner) with the reward, making the routine easier to stick to.
Making new habits ‘stick’
Making a habit stick involves a combination of understanding the habit loop and applying the principles of behavioural science. Here are some strategies:
- Consistency: The more consistently you perform your habit, the more ingrained it becomes. Try to perform your new habit at the same time and place every day to reinforce the cue and make the habit automatic.
- Start Small: Begin with a habit that’s so easy you can’t say no to it. Once the habit is established, you can gradually increase the complexity or duration.
- Immediate Rewards: Immediate rewards are more effective than delayed rewards. Find a way to make your habit immediately satisfying to help reinforce the behavior.
- Accountability: Share your goal with others or find a habit buddy. Accountability can provide an extra layer of motivation to stick to your habit.
- Patience: Remember, habits take time to form. Don’t be discouraged by setbacks. Persistence is key.
- Positive Reinforcement: Celebrate your successes, no matter how small. Positive reinforcement can help motivate you to keep going.
The goal is to make the habit a part of your identity. You’re not just trying to exercise regularly; you’re becoming a person who values health and fitness. This shift in mindset can make your habits stick. Start small, be consistent, and soon, you’ll find yourself making progress towards your New Year’s resolutions. Good luck!