HABITS
When we are asked about our habits, we can usually only think of a few. We believe that we consciously decide and carry out most of our behavior. In fact, about 45% of our actions each day are driven by habits rather than conscious decisions. And that makes sense. The human brain makes up about 2% of the body’s total weight but consumes roughly 20% of the body’s energy. It strives to use less energy primarily to optimize survival and efficiency.
By automating routine tasks and forming habits, the brain can reduce the need for conscious effort and decision-making, freeing up cognitive resources for more complex and novel challenges.
While this can be beneficial (e.g., it’s helpful that we don’t need to relearn looking both ways before crossing the street to avoid accidents), it can also lead to habits that negatively affect our health (e.g., going to the kitchen might prompt us to snack even when we're not hungry) or our professional life (e.g., ineffective communication, such as avoiding tough conversations, not giving clear instructions, or neglecting to follow up on key messages).
Common habits that we’re typically aware of include both positive and negative behaviors we consciously recognize in our daily lives, such as exercising 3x a week, snacking on chips in front of the TV every evening, starting the day with planning, smoking with colleagues during coffee breaks, having a regular Sunday call with your mom, or reading before bed.
However, we also have habits that often go unnoticed, like locking the door, brushing our teeth, taking the same route to work, buying the same groceries, adjusting our glasses, or biting our nails.
So, how are habits formed?
They develop gradually over time, becoming deeply ingrained without us often realizing when or how they started. Once a habit is established, it doesn’t simply disappear; it can only be changed or replaced by a new one. To make any change, it's crucial to understand how habits form and how they function.
Habits are typically formed through a cycle called the HABIT LOOP, which consists of three components:
· CUE: A trigger or signal that initiates the habit.
· ROUTINE: The behavior or action that follows the cue.
· REWARD: The positive reinforcement that strengthens the habit.
The basal ganglia, a group of nuclei deep within the brain, play a crucial role in habit formation, encoding the behavior as a routine, making it automatic and requiring less conscious thought over time. As habits become ingrained, the neural pathways involved in the habit loop become more robust, making the behavior more automatic and harder to change.
The prefrontal cortex is associated with higher-order cognitive functions, including decision-making, planning, and impulse control. In the early stages of habit formation, the prefrontal cortex is highly active as the behavior is consciously performed. However, as the habit becomes established, the prefrontal cortex becomes less involved, and control is more readily transferred to the basal ganglia. This shift allows the behavior to be performed automatically without conscious effort, freeing up the prefrontal cortex for other tasks.
The brain's reward system, particularly the release of the neurotransmitter dopamine, is crucial in reinforcing habits. When a behavior is performed and results in a positive outcome, dopamine is released, creating a feeling of pleasure or satisfaction. This release of dopamine strengthens the association between the cue and the routine, making the behavior more likely to be repeated in the future.
Craving also plays a significant role in habit formation. Over time, the brain begins to anticipate the reward, leading to a craving that drives the individual to perform the routine. This craving is what differentiates behaviors that become ingrained habits from those that do not. For example, the smell of fresh coffee in the morning may trigger a craving, leading someone to make and drink coffee daily until it becomes an automatic habit. Conversely, a behavior that doesn't elicit a strong craving, such as drinking water at a particular time, may not become a habit as easily, since the reward isn't anticipated with the same intensity.
Our brain is creative
The formation of a habit is a reward-based learning process, but due to the brain’s creativity, various triggers can quickly lead to certain behaviors associated with rewards. For example, feeling hungry (cue) leads to eating (routine), which results in feeling good (reward). The brain remembers this positive sensation and begins to suggest that other unpleasant feelings might also be relieved by eating. This is how eating habits develop without actual hunger - like eating in response to stress, loneliness, or sadness, driven by emotional rather than physiological needs.
Feeling overwhelmed at work (cue) might lead to checking social media or procrastinating (routine), which provides temporary relief or distraction (reward). The brain remembers this relief and begins to suggest that other stressful situations might also be alleviated by procrastinating or avoiding tasks. This is how unproductive work habits, like procrastination or constant distractions, develop, driven by the need to escape stress rather than by effective time management.
Similarly, in finance, feeling anxious about money (cue) might lead to impulsive spending or avoiding financial planning (routine), which momentarily relieves anxiety (reward). Over time, this can create damaging financial habits that undermine long-term stability.
In relationships, feeling lonely (cue) might prompt someone to seek attention or validation through frequent texting or social media interactions (routine), providing a short-term sense of connection (reward). However, this can lead to dependence on superficial interactions rather than nurturing meaningful relationships.
Such habits can negatively impact our health, professional success, financial well-being, and relationship quality.
Creating new habits and reshaping old ones
As mentioned earlier, it's often beneficial for the brain to operate on autopilot, as this conserves mental energy and allows us to focus on more complex tasks by turning routine actions into habits. This efficiency is crucial throughout the day and becomes even more vital in high-pressure situations, where quick, automatic responses are necessary, such as in dangerous scenarios or professional sports. Bob Bowman, Michael Phelps' coach, effectively used the habit loop to enhance Phelps' performance. By instilling specific routines, like visualizing the perfect race and following a precise pre-race ritual, Bowman ensured that Phelps' mind and body would instinctively respond in a way that optimized his chances of success, even under extreme pressure.
Changing a habit is more challenging than forming a new one. It requires a conscious decision and a commitment to the difficult task of identifying cues, routines, and rewards, and then integrating a different routine. However, this process empowers you to take control of your life, rather than being controlled by your habits.
Judson Brewer, an American psychiatrist and neuroscientist, is well-known for his work on mindfulness and habit formation. Brewer advocates for using mindfulness to change habits - by paying close attention to triggers and behaviors with curiosity rather than relying solely on willpower. Through mindfulness, individuals can gain a deeper understanding of their habits and gradually loosen their grip, paving the way for healthier behaviors to develop.
This might be a good opportunity to draw a connection to COACHING
In my view, there are significant parallels between habit formation and the coaching process:
TODAY - TOMORROW: Transform current habits into reshaped or new ones. Coaching is about change; from your present self to your desired future self.
AREA OF LIFE: Habits impact various aspects of life, which can be examined using tools like the "wheel of life" in coaching.
DIAGNOSIS: Identify what to maintain, what to change, and what to implement. These questions are vital for both habit change and coaching.
AWARENESS: Awareness of the habit loop is essential for change. Coaching fosters awareness of behaviors and thought patterns.
BELIEVE: Belief in yourself is critical for changing habits. Your beliefs influence your decisions, actions, and choices. Coaching helps explore and support these beliefs.
STEP BY STEP: Habits and changes develop over time. Coaching is a gradual process, with progress made in each session leading to the overall goal.
PRACTICE: Repetition strengthens the habit loop, making it automatic. Similarly, coaching emphasizes the importance of consistent practice for lasting change.
SUSTAINABILITY: Healthy habits and coaching outcomes should be sustainable and long-lasting.
That's why I developed a coaching model that integrates both the habit loop and the coaching process in line with ICF criteria.
The H.A.B.I.T. Model
The H.A.B.I.T. Model was designed to enhance the coaching process by helping to establish and maintain positive habits while transforming old ones.
H - HABIT IDENTIFICATION
* understand background and current habits
* identify areas for improvement and potential new habits
* set SMART goals
A - ANALYSIS & AWARENESS
* explore and evaluate current habits (positive & negative - what can you learn from both?)
* identify triggers
* understand challenges
B - BLUEPRINT & DESIGN
* start with small, easily achievable habits
* use the habit loop (cue - routine - reward) to design new habits
* let new habits fit your lifestyle and preferences
I - IMPLEMENTATION & ACTION
* break down new habits into manageable steps
* make sure that you stay accountable
* track progress and reflect on your experiences
T - TRANSFORMATION & SUSTAINABILITY
* develop strategies for sustaining habits over time
* encourage ongoing learning and adapting to change
* review progress, celebrate success, and plan for future growth
How I see my responsibility as a coach:
Partnering with my clients while upholding the ICF CORE COMPETENCIES
In addition to practicing ETHICAL STANDARDS and COLLABORATING WITH CLIENTS to set CLEAR AGREEMENTS about the coaching process, it is essential to encourage clients to examine their habits with curiosity and a non-judgmental attitude. This approach fosters a safe environment where clients can uncover insights and identify areas for growth, thereby CULTIVATING TRUST AND SAFETY.
Allowing clients sufficient time and space to identify the sensations associated with their urges for a substance, behavior, or thought pattern (e.g., "I feel like smoking when ..."; "I feel ... and then I crave something sweet"; "When my boss criticizes me, I fallback into the same thinking patterns ...") helps MAINTAIN PRESENCE AND ACTIVE LISTENING.
By mindfully observing their habitual behaviors and thought patterns, clients can gain greater awareness of their habits, triggers, and automatic responses, thereby EVOKING AWARENESS.
Empower clients to reframe their thoughts and behaviors, fostering new, healthier habits through self-awareness and intentional action. Encourage the implementation of mindfulness practices to ensure these changes are enduring and self-sustained, FACILITATING CLIENT GROWTH.
Changing habits is challenging, but once the first step is taken, it often leads to further positive changes. For instance, starting to exercise can lead to healthier eating, better sleep habits, and possibly quitting smoking, creating a positive ripple effect in various areas of life. Similarly, adopting a habit of better time management, such as prioritizing tasks and avoiding procrastination, can lead to increased productivity, reduced stress, and improved work-life balance, initiating a chain of positive impacts across different areas of both professional and personal life.
As these positive changes accumulate, it’s important to celebrate and recognize what has been achieved. This not only reinforces the motivation to continue this transformative journey but also opens new possibilities for personal and professional growth.
By understanding and reshaping our habits, we empower ourselves to create lasting, meaningful change in all areas of life.
References
* J. P. Magistretti, I. Allaman (2022): Brain Energy andMetabolism. In: D. W. Pfaff, N. D. Volkow, J. L. Rubenstein, (eds) Neurosciencein the 21st Century. Springer, Cham. https://doi.org/10.1007/978-3-030-88832-9_56.
* David T. Neal et al. (2012): How do habits guide behavior?Perceived and actual triggers of habits in daily life, in: Journal ofExperimental Social Psychology, 48(2):492-498.
* Charles Duhigg (2012): The Power of Habit: Why We Do What We Doin Life and Business. Random House Publishing Group.
* Bob Bowman (2016): The Golden Rules: 10 Steps to World-ClassExcellence in Your Life and Work. Hachette UK.
* Judson Brewer (2017): The Craving Mind: From Cigarettes toSmartphones to Love – Why We Get Hooked We Can Break Bad Habits. YaleUniversity Press.
* Judson Brewer (2021): Unwinding Anxiety: New Science Shows Howto Break the Cycles of Worry and Fear to Heal Your Mind. Penguin PublishingGroup.
