## The Psychology of Habits and How to Change Them

No matter what it is you’re trying to do – make a change in your life, build better relationships, achieve a goal – understanding the psychology of habits and how to change them is key to your success. As Aristotle said “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

From something as simple as brushing your teeth in the morning to something as complex as managing your finances, habits play an important role in our everyday lives. We often don’t realize how much of our lives is run on habit as we do things without conscious thought – they become unconscious behaviors that are are hard to break.

In this article we will explore the psychology and physiology of habits, the different types of habits, and the best ways to create new habits and break old ones.

### What are Habits?

Habits refer to behaviors that are so entrenched in our lives that we often do them without conscious thought. They are routines that have been repeated many times, running on autopilot and requiring little to no effort. While some habits are helpful – like good study habits that lead to improved grades – others can be destructive, such as smoking or overeating.

Habits are formed when a behavior is repeated often enough and become associated with a reward or outcome that reinforces the behavior and makes it more likely to continue. Habits are strengthened over time, becoming neurologically imprinted in the brain and reducing the amount of effort and attention that is needed to perform the behavior.

### Types of Habits

There are two types of habits – unconscious and conscious.

Unconscious habits are those that are ingrained in our everyday lives and require no conscious thought to carry out. These habits are usually automatic behaviors, such as brushing your teeth, taking the same route to work, or drinking coffee every morning.

Conscious habits, on the other hand, are habits that are not yet ingrained in our everyday lives and are therefore done with conscious awareness and effort. These habits require planning and effort as they are new and haven’t been ingrained in our behaviors yet. Examples of conscious habits include working out in the morning or preparing a healthy meal for dinner.

### The Psychology & Physiology of Habits

The psychology of habits is based on the idea of “habit loops” – a process by which a habit is created and reinforced. This habit loop consists of three stages – cue, routine, and reward.

The first stage is the cue, which is an event or stimulus that triggers the habit. This could be anything from a certain time of day to a certain behavior. For example, you may have a habit of checking your phone when you hear a notification.

The second stage is the routine, which is the actual habit or behavior that is carried out in response to the cue. This could be checking your phone, eating a snack, or having a cigarette.

The last stage is the reward, which is a pleasurable feeling or benefit that reinforces the behavior. For example, if you have a habit of checking your phone when you hear a notification, the reward could be the feeling of satisfaction you get when you see a new message or notification.

### How to Change Habits

Changing habits takes practice and dedication but with the right strategies it can be done. Here are some tips on how to create new habits and break old ones.

1. **Focus on One Habit at a Time**: Trying to change too many habits at once can be overwhelming and lead to failure. Instead, focus on one habit at a time and set achievable goals.

2. **Make a Plan**: Have a plan of action in place so you know exactly what you need to do each day. Write down the steps you need to take to reach your goal and have a timeline to help you stay on track.

3. **Set Small Goals**: Large goals can be daunting and hard to reach so set smaller goals that are attainable. Break up your goals into small chunks and celebrate small successes along the way.

4. **Get Support**: You don’t have to go it alone. Reach out to family and friends or join a support group for help and encouragement.

5. **Track Your Progress**: Keep track of your progress on a daily basis. This can be done through a journal, calendar, or app so you can measure your progress and stay motivated.

6. **Don’t Give Up**: Changing habits is a process and there will be setbacks along the way. Don’t give up and remind yourself why you are working towards this goal.

### Examples

1. **Creating a Morning Routine:**

Let’s say you want to create a healthier morning routine and set your day up for success. Start by making a list of all the things you would like to do in the morning. This might include activities like meditating, writing in a journal, stretching, or making breakfast. Then, pick three of these activities that you can realistically do every morning and make a plan of action. Set a timeline and make small goals that are achievable. For example, set a goal to meditate for 5 minutes every morning. Track your progress, get support, and don’t give up if you have a few missteps along the way.

2. **Breaking a Bad Habit:**

Let’s say you want to break the habit of checking your phone when you hear a notification. First, identify the cue or trigger that sets off the habit. This could be the sound of a notification or seeing the phone light up. Then, find an alternate behavior that you can do in place of checking your phone. This could be going for a walk, reading a book, or stretching. Make a plan to slowly reduce the amount of time you spend on your phone and reward yourself for not checking it. Track your progress, get support from friends, and don’t give up if you have a few slips along the way.

### Resources for Further Study

1. [The Power of Habit: Why We Do What We Do In Life and Business](https://www.amazon.com/Power-Habit-What-Life-Business/dp/1400069289)

2. [Changing Habits: The Power of Habit, 3 Strategies To Change Habits, Habits & Mental Health](https://www.psychologytoday.com/us/basics/habits)

3. [Breaking Habits: How To Break Bad Habits](https://www.healthline.com/health/how-to-break-bad-habits)

4. [Creating Habits: How to Form a New Habit](https://psychcentral.com/lib/forming-new-healthy-habits/)

5. [Research on Habits: The Neuroscience of Habits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4403549/)

What are some common techniques for changing bad habits?

1. Replace: Replace the bad habit with a healthier alternative.

2. Awareness: Bring consciousness and awareness to what thoughts, feelings and situations trigger the bad habit and create a plan to avoid or modify these triggers.

3. Repetition: Making the habit easier to adhere to by repeating the habit until it becomes automatic.

4. Reward: Reinforce your behavioral changes with rewards for completing the habit. This could be a reward such as taking a special break or treating yourself to something special.

5. Support: Recruit friends, family members, or a coach to hold you accountable and offer positive reinforcement and motivation.

6. Get Enough Sleep: Lack of sleep can increase the chance of lapsing into bad habits. Make sure you are getting the recommended 7-9 hours of quality sleep each night.

7. Track: Track your progress. Seeing your successes and learning from your failures helps motivate you to stay on track and make lasting changes.

What are some tips for breaking bad habits?

1. Identify the behavior. Before you can break a bad habit, you must first recognize the triggering behavior and what kind of effect it has on you.

2. Understand why you do it. Consider why you are engaging in the behavior and identify both the immediate and long-term rewards.

3. Prepare to change. Create a plan for how you will break the habit by setting realistic goals and finding helpful resources.

4. Replace the bad habit with a good one. Develop an action plan that reflects the outcome you would like to achieve, and use positive reinforcement to increase your commitment to it.

5. Practice mindfulness. Focus on the present moment and be aware of your thoughts and feelings.

6. Stay persistent. Habits take time to change, but with practice and continued effort, you will eventually be able to break the bad habit.