5 Steps To Build a Habit According to Science
People with good habits seldom need to resist the enticement to laze on the couch, order greasy takeout, procrastinate on assignments, or watch one more viral video before dashing out the door.
That's because autopilot takes over, eliminating lure from the equation. Having specified good habits, little to no willpower is required to choose wisely.
The Second Brain - Create Life Changing Productivity SystemMost of us assume that high achievers who work out, eat healthy foods, pass exams, and pick up kids on time must have superhuman self-control.
7 Productive Things To Do At The Beginning Of Every MonthBut science suggests a different answer: What we mistake resolve for is often a sign of habit.
The study analyzed the habits of 96 people over 12 weeks. Each person chose one new habit for the 12 weeks and conveyed each day whether or not they did the behavior and how automatic the behavior felt.
The researchers also found that missing one opportunity to perform the behavior did not materially affect the habit formation process.
In other words, it doesn’t matter if you mess up now and then. Building better habits is not an all-or-nothing process.
The brain is a three-step circle
Cues
A trigger that tells your brain to go into automatic mode and which habit to use.
When our brains see a cue that's been associated with regular behavior, we can’t help but execute that behavior even when the behavior is no longer rewarding.
Routines
The routine can be physical or mental, or emotional. The routine for your brain is just the path to the reward.
When your mind experiences something wonderful, it drops everything to remember the exact sequence of whatever you just did to get that reward. It even uses a different neural system to do so.
Reward
The key is that we need to know how to make a new habit. It’s not just doing something over and over. We need to make sure the parts are in place especially the cue and a very specific routine.
Here are 5 Effective Steps To Build Habit According To Science
1. Set a specific goal
The way you define the goal you hope to turn into a habit does matter. Goals like meditating regularly are too ideational, research has revealed. You'll benefit from being more specific about what exactly you aim to do and how often.
Don't say "I'll meditate regularly." Say, "I'll meditate for 15 minutes each day."
2. Create a cue-based plan
Scientists have proven that you'll make more progress toward your goal if you decide not just what you'll do, but when you'll be cued to do it, as well as where you'll do it and how you'll get there.
Making this kind of plan reduces the chances you'll forget to follow through because the when and where in your plan will benefit as cues to action that speed your memory.
3. Make it fun to repeat
When we set out to build a new habit, most of us overvalue our will and set a course for the most efficient path to completing our end goal.
Consider only letting yourself enjoy an excess you crave while working toward your goal.
4. Flexibility
We put behavior on autopilot and, a lot of us fall into fairly constant routines, managing to exercise, study or take our medication at the same time of day and in the same place.
Successful habit-building relies on frequently repeating a behavior, and if your routine becomes too brittle, you'll follow through less often Missing multiple sub-goals along the way can be disheartening. A couple of crisis accounts each week give you the flexibility to miss a day when a real emergency arises without getting discouraged and abandoning your objective entirely.
5. Find the social support
Social support isn't just about having cheerleaders and people to hold you accountable though both can add value, so I'd suggest telling your friends and family about your goals.
Habit Journal Good habits are transferable, so try to catch some by hanging out with people who are a little ahead of you on the education turn.
Research by myself and others shows that finding people to associate with and simulating those who have already accomplished what you want to complete can make a world of difference.
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