If you read our previous post on habits, you’ll already know that establishing a new habit typically takes around 21 days. That’s just three weeks, which isn’t a lengthy period. However, making that habit stick is an entirely different story. This is why we wanted to delve into the science behind habit formation in today’s discussion. With this knowledge, we genuinely hope to better equip you on your journey to kickstart new habits.
Charles Duhigg, the award-winning author of The Power Of Habit, points out that when we embark on our habit-forming journey, we must first understand the process we undergo for the habit to stick. James Clear, entrepreneur and author of the New York Times bestseller Atomic Habits, outlines four main stages in habit formation. These are:
- The cue
- The craving
- The response
- The reward
Unlock Your Potential: The Cue to Success!
This refers to the trigger that encourages you to carry out the habit. This is likely the most critical part of the process because the cue tells your brain to engage in the activity to the point that it is sometimes almost unconscious. Think about your morning routine; when brushing your teeth, your brain already knows what to do as soon as you see your toothbrush.
The reason it’s so hard to form new habits is that once our brains respond automatically to these cues, we must break the old loop to develop new habits. This takes a lot of dedication and repetition, but it is possible.
The Craving
Earlier, we mentioned the formation of loops. This stage of the habit-forming loop is what motivates you to repeat the action over and over. When you repeat a specific activity enough times, you have an almost natural craving for it. Without the desire, you wouldn’t engage in the activity, but it is a reminder to continue. If you want to break a bad habit, you will eliminate the craving to build more positive ones.
Mastering the Art of Routine
Once your brain recognises the craving, you will begin to carry out the habit as soon as the cue is triggered. ‘Breaking’ out of harmful habits is a bit different as you’re better off working towards replacing bad habits with positive ones instead. Think about eating sugary treats. While you could cut them out completely, you’re much better off finding alternatives to help you satisfy your craving. This weaning approach is much more beneficial for long-term gain when you’re building better habits.
The Reward
Every habit brings its own rewards, and eating well is a prime example. By consistently making this choice, not only do you feel stronger and more energetic, but you also experience improvements in your overall well-being and physical appearance. Once you’ve established the habit of choosing healthier food options, your brain remembers this pattern, empowering you to make better choices when faced with various temptations. The positive emotions and profound impact on your health and overall life satisfaction become the driving force to continually nurture this positive habit. By consistently prioritising healthy eating, you not only enjoy the physical benefits but also notice a significant enhancement in your overall sense of well-being. Your body feels stronger and energised, while your vitality receives a remarkable boost.
