Did you break your New Year’s resolution already? If your plan was to make sustainable change based on willpower only, the chances are you are about to give up very soon, if you have not done so already. Changing habits is not something that can be done though just deciding to do so, on a good day when your mind is strong. To make a significant change, your habits have to follow, and creating long-lasting habits requires you to work with how your psychological brain works, not against it which willpower does.
One book that I think really gets into the science of habits while still providing practical insights and strategies to help build good habits, break bad ones, and master the tiny behaviours that lead to remarkable results is “Atomic Habits” written by James Clear. The book emphasises the significance of small changes, consistency, and a strategic approach to habit formation.
In the book, James refers Atomic Habits as tiny, incremental changes that compound over time to create significant improvements. Small habits may seem inconsequential at first, but their cumulative impact can lead to transformative outcomes.
He is suggesting to break down habits into small, manageable tasks that can be completed in two minutes or less to overcome resistance and build momentum. This helps in overcoming the inertia of starting a new habit. For instance, instead of a goal to do 30 minutes of exercise, start with a two-minute routine of stretching and then build on from there once the habit is set. Habits often appear to make no difference until a critical mass is reached, leading to significant breakthroughs. That means that trusting the process and having patience are crucial.
Understanding Habit Loops, the neurological pattern that governs any habit can create the trust needed to start a new habit. A Habit Loop consists of a cue, which triggers a routine, leading to a reward. The loop reinforces the habit over time. An example is the habit loop of checking your phone, receiving a notification (cue), creating a desire to know more about the notification (craving), scrolling through social media (routine), and getting a sense of connection or entertainment (reward).
Cue, make it obvious — This is the trigger that initiates a behaviour. For example, feeling stressed (cue) might trigger the habit of eating comfort food.
Craving, make it attractive — The desire or motivation to perform the behaviour. In this example, the craving is the desire for comfort or relief from stress.
Response, make it easy — The actual behaviour or action. Eating comfort food is the response in this case.
Reward, make it satisfying — The positive outcome or benefit associated with the behaviour. The reward is the temporary relief from stress provided by the comfort food.
The examples above are negative and might be easier to find and define in your life. The habit loops you have in your life today define the outcome you are currently creating in your life and identifying the loops that create a pattern you wish to change is a great start. This will give you the power of awareness to change the loop to new positive habit loops including the behaviour you wish. Even in ways when your willpower is low.
Accepting how the human mind works will help you set up a structure that works with your mind, not against it. Humans are most motivated when a task is not too easy or too hard so make sure to find the sweet spot for optimal performance. Through using the concept of Habit Stacking you can integrate new habits into existing routines to increase the likelihood of success. Habit stacking involves integrating a new habit into an existing routine. For example, if making coffee every morning is an established habit, one can stack the new habit of taking vitamins immediately after making coffee. You can also focus on Keystone Habits, the habits that, when changed, have a positive ripple effect on other areas of life. If someone establishes a habit of regular exercise, it can lead to improved sleep, increased energy, and better stress management. Find your Keystone Habit Loop to change, and make small changes stacked upon already existing habits to make the behaviour change easier.
Another important point is that true behaviour change occurs when it is aligned with one’s identity. Focus on, in your mind, becoming the type of person who embodies the desired habits. This theory suggests shifting focus from specific outcomes to building habits that align with a desired identity. For instance, instead of saying “I want to be fit,” adopt the identity of “I am someone who exercises regularly” and build habits accordingly. Modify the environment to make desired habits easier to adopt and unwanted habits more difficult. This involves modifying the physical and social environment to make desired habits easier and unwanted habits more difficult. For example, placing a bowl of fruit on the kitchen counter makes it easier to choose a healthy snack, while storing less healthy snacks out of sight reduces the temptation.
In conclusion, the key to success lies in continuous improvement through the aggregation of marginal gains. Rather than setting goals, focus on building systems and habits that lead to desired outcomes. Changing habits is not just about what you do but about who you become. Align your identity with your desired habits. Small, consistent actions are more effective than occasional bursts of intense effort. Modify your environment to support positive habits and reduce friction for unwanted ones. Changing one habit can have a positive ripple effect on other areas of life. Understanding and applying these theories can empower individuals to make intentional and effective changes to their habits, leading to long-term positive transformations in their lives.
The theories are also fully applicable to organisations — what habits is your business or team built on and what results does this create?
