“Success is the sum of small efforts repeated day in and day out.” Robert Collier
Day to day we go through a routine of actions, many that we are most likely not even aware of. In a 2006 study by Duke University researchers, found that these routines/habits comprise about 40% of our waking hours!
For a moment, hit pause on reading this blog and think about your morning routine. What do you do in the first 15-20 minutes after you wake up? Got your list? Good. Now consider, do you consciously think about doing these things, or are they a more automatic response you do when you wake up? Most likely, your brain is functioning in an automatic (auto pilot) mode, performing routines/habits unconsciously.
Your Brain Needs Habits
Your brain needs freed up space to think and process new input and habits do exactly that. The less your brain has to consciously think of how to solve something, the less energy it will expend. In fact, the purpose of habits is to solve the problems of life with as little energy and effort possible!
Changing Habits
We can see that habits are a necessary and important part of our lives, but what if we want to create a new habit or get rid of one we no longer want? There is much research on this and here are just two suggestions to get you started toward change.
Habit Stacking
Habit stacking refers to the concept of taking an existing habit and “stacking” on top of it a new habit that you would like to develop. (The Habit Stacking method was created by BJ Fogg as part of his Tiny Habits program.)
Fogg's formula: “After [CURRENT HABIT}, I will [NEW HABIT].”
Here are a few examples of the formula in action:
Exercise: after I take off my work shoes, I will immediately change into my workout clothes.
Nutrition: After I drink my first cup of coffee, I will drink a glass of water.
Social: When I walk into a social gathering, I will immediately introduce myself to someone I don’t know.
Key Takeaway: Since your brain is already efficiently using your existing habit, stack on the new one and it will be easier to develop the action into an automatic habit.
Habit Deletion
Are you wanting to delete a habit from your daily routine? Since habits make our lives easier, do the opposite by creating an environment in which it is harder for the habit to exist.
Here's an example from my own morning routine: I want to stop checking my email on my phone first thing in the morning.
Now, logically, I know that for 99% of the time, I do not need to check my phone email during the first hour or so of awakening. In fact, most of what comes to my phone while I’m sleeping is marketing that I end up deleting anyway! And, I tried by willpower to not check my phone, but the dopamine kick I got from opening my Inbox won out after just a few days. So, I had to figure out a way to make it harder for me to check my phone in the morning. The first thing I did was plug my phone into a different outlet in the house, one that was out of eyesight when I got my cup of coffee. But that still wasn’t enough, because once I had my coffee, I was cued to get my phone and check email. So instead, of standing in the kitchen with my coffee, I retreated to a different part of the house to have some quiet reading time, which I find much more enjoyable then email checking anyway!
Key Takeaway: Create friction and distance between you and the habit you no longer want and in time a new and better habit will be formed.
Habit Stacking to create new habits and Habit Friction/Distance to get rid of existing habits are two solid strategies to make the changes you want for yourself. What habits are you ready to change?
Here are some good resources for further reading on habits and the brain:
Atomic Habits by James Clear
The Power of Habit by Charles Duhigg
Thinking Fast and Slow by Daniel Kahneman
Interested in coaching that will help you lead, achieve, and inspire? Contact Carol now for a complimentary 20-minute session.
Comments