“Unleashing the Potential of Habit” refers to tapping into the power and influence of habits to bring about positive change and personal growth. Habits, whether they are beneficial or detrimental, have a significant impact on our daily lives, actions, and outcomes. The power of habits lies in their ability to shape our daily actions and behaviors automatically, without requiring constant conscious thought. Formed through repetition, habits restructure tasks, making them more efficient and less mentally taxing. They significantly influence our choices, behaviors, and progress towards long-term goals. Operating within a loop of cue, routine, and reward, habits are deeply rooted in the brain’s basal ganglia, making them persistent and impactful. Harnessing the power of habits allows individuals to foster positive changes, achieve personal and professional growth, and navigate life more effectively.
The Golden Rule of Habit Change revolves around the idea of maintaining the cues and rewards of an existing habit while introducing a new routine. This approach recognizes that habits are formed through a cycle of cues, routines, and rewards.
Example of Late-Night Snacking Habit-
- Cue- Feeling bored or watching TV in the evening.
- Routine- Eating chips or cookies as a snack.
- Reward- A feeling of comfort or distraction from boredom.
To change this late-night snacking habit using the Golden Rule:
– Keep the Cue and Reward: Acknowledge the feeling of boredom or the desire for distraction (the cue) and the comfort or distraction achieved by eating (the reward).
-Replace the Routine: Instead of eating chips or cookies, introduce a new behavior that still addresses the cue and leads to the reward.
Alternative Routines:
- Drink Herbal Tea: Sipping on a cup of herbal tea can provide warmth and comfort, satisfying the need for a comforting routine without the extra calories.
- Take a Walk: Going for a short walk can distract from boredom and provide a change of scenery, addressing the cue of feeling bored.
- Practice a Hobby: Engaging in a hobby like reading, drawing, or crafting can offer distraction and comfort, serving as a substitute for snacking.
By retaining the same cues and rewards while altering the routine, you can effectively change the habit of late-night snacking to a healthier alternative, aligning with the Golden Rule of Habit Change.
Reference:
Duhigg, Charles. 2013. The Power of Habit. London, England: Random House Books.
Sumaia Shiju
Psychologist, wEvolve
