7 Steps To Make or Break A Habit

Habits play an integral role in our daily lives. They determine how we think, behave, and even interact with society. Some habits catapult us toward our destinations, and others hold them back. If you have ever wanted to form a new habit or break a bad one, it can be quite daunting. However, once you understand how habits work and begin implementing structured steps, you can effectively make or break any habit.

In this article, we shall discuss seven practical steps in guiding you to take control of your habits and align them with desired outcomes.

1. Understanding the Habit Loop

Changing or creating a habit begins with understanding the habit loop, which has three elements: cue, routine, and reward. The cue triggers the habit, routine is the behaviour itself, and the reward usually comes from the benefit or the pleasure associated with accomplishing the habit. So, for instance, breaking the habit of constantly checking the phone would make boredom the cue, checking social media the routine, and the brief distraction or entertainment the reward.

Work on this loop as a whole to change or build a habit. Define the cue to the behaviour, replace it with something more positive and healthy for you, and make sure the reward is fulfilling enough. Knowing this loop will give you control over your habits so that you can craft strategies to affect them efficiently.

2. Start Small and Be Specific

It is far too easy to be overambitious and aim too high when starting with a new habit. In truth, more success will come if you are small and specific. So, you want to build a habit of exercising. You start your regimen, by walking for 10 minutes every day instead of trying to do a one-hour workout from day one. Not breaking down the goal into somewhat more effortless steps makes the habit unsustainable.

Be clear about what you want to form or break. When I say “I want to eat healthier,” that’s too vague and not very actional. Instead, focus on something that is more concrete, such as, “I will eat a vegetable with every meal.” The precise and manageable steps impart a sense of progress in them and keep a person committed over time.

3. Set a Trigger

Suppose you want to form a habit; let’s begin with the creation of a valid trigger. A trigger is something that cues your mind to initiate the habit. Now, perhaps you want to develop a habit of meditating. A simple thing could be: to set a specific time and place where you will meditate every day. For instance, “I will meditate right after brushing my teeth in the morning.”.

Triggers are helpful because they link the new behaviour with something already in place. You can also use time-based triggers such as using an alarm or place-based triggers such as starting the habit when you get to work. The repeated linking of the habit to these triggers makes it automatic in due course.

4. Positive Reinforcement

It is a positive reinforcement, whether you are building up a habit or destroying an existing one. The celebration of small wins or rewarding yourself for sticking to the habits makes them consistent. For example, if you exercise for the first time in a week, reward yourself with something meagre like watching your favourite show or having a treat.

Positive reinforcement can also facilitate breaking the habit. You can focus on the progress rather than punishing yourself for slipping into bad behaviour. Reward attempts to shy away from undesirable behaviour. Consequence results for your brain will serve as a reinforcement for maintaining the behaviour you intend to adopt and keep.

5. Make it Public

Accountability can make a huge difference in whether you are going to be able or not when forming new habits, or breaking old ones. Telling a friend, or a family member or even posting about your goal on social media can pressure you to be more responsible with it. When you know at least one person knows of your intent, the responsibility keeps growing.

As an illustration, if you wish to stop procrastinating, let your friend know about your target. They can check on you regularly and keep you on track by holding you accountable and this will give you the urge to stick to it. Often, the fear of disappointing others becomes more motivating than internal guilt alone.

6. Replace Bad Habits with Good Ones

The case of habit-breaking happens as the focus is on replacement rather than elimination. What has to be left out of a bad habit has to be replaced by something good or constructive, or else it comes back. As an example, if one wants to eliminate junk food from snacking, get rid of it by using fruits or nuts instead of eliminating snacks at any cost.

Similarly, if you want to decrease the amount of time engaged with television or other screens, replace that activity with reading a book, exercise, or some hobby. Direct replacement can help you avoid reverting back to the undesirable behaviour since there is now a meaningful alternative that serves the same cue and helps break the cycle of unwanted habits.

7. Practice Patience and Persistence

Habit formation and habit elimination take time, often longer than we expect. Studies suggest that it will take anywhere from 21 to 66 days to get accustomed to new behaviour based on how complex that behaviour is. Unlearning habits may even be longer because it requires the de-wiring of patterns created over a much longer period. Thus, it calls for time and effort.

Don’t lose hope because of adversity. Once you slip, do not give up all that you have gained. Just accept the fall and continue with your routine the very next day. Here is the secret: focus on constancy, not perfection. The more tenacious you are, the more likely you will be to make or break a habit.

Conclusion

Habits that are built or broken are not easily undone, but they can be with the right approach. With knowledge about the habit loop, starting small, and finding triggers for habits, one can be held accountable for changing their behavioural patterns. Such habits can be positively reinforced by replacing bad habits with good ones and exercising patience. To take control of your habits and shape them to support your growth personally and professionally, follow these seven steps.