Hey there! Ever wondered why brushing your teeth feels like second nature, or why it’s so hard to stop scrolling through your phone?
These everyday actions are habits—powerful routines that shape our lives more than we might think.
Understanding habits and learning how to form good ones can make a huge difference in your life.
Ready to dive in?
Let’s explore what habits are, the psychology behind them, and how you can use habit formation process to create the life you want!
1. What is a Habit?
In simple terms, a habit is a behaviour that you do automatically, without having to think too much about it.
Think of habits like the default settings on your phone. Just like your phone has default apps, your brain has default behaviours that kick in without much effort.
Imagine every morning you wake up, brush your teeth, and then have breakfast. These actions follow a set pattern and become so routine that you don’t need to remind yourself to do them.
That’s the essence of a habit—repeating something so often that it becomes almost effortless.
2. The Psychology Behind Habits
So, why does habits formation happens in the first place?
It all comes down to the way our brains work. Our brains are always looking for ways to save energy. When you repeat a behavior over and over, your brain creates shortcuts to make it easier. This process is known as the “habit loop,” which consists of three key parts:
- Cue: This is the trigger that starts the habit. It could be something like a specific time of day, an emotion, or an action. For example, You woke up late and now you are feeling tired (cue) and starts to crave for something to eat, this might triggers the habit of grabbing a sugary snack in your pantry.
Cue ==> Triggers ——-> felling tired = Grab Snacks - Routine: This is your behavior itself. Continuing the snack example, the routine would be eating the sugary treat.
- Reward: This is what you get from completing the routine. The reward in our case might be a quick energy boost or a sense of comfort, the craving is done, you might be feeling good by now.
When you repeat this loop often enough, it becomes automatic. Your brain doesn’t need to use much energy or thought to go through the cycle. That’s why habit formation is so powerful—they turn actions into second nature.
3. The Process of Habit Formation and Why It’s Important
Creating a new habit might seem tricky, but understanding the process can make it easier. Here’s a breakdown:
1. Start Small: Big changes can be overwhelming. Instead, focus on small, manageable steps.
If you want to develop a habit of exercising, start with just 5 minutes a day.
Yes, you might feel that 5 minutes is so less, I should at least do 30 minutes or more.
NO! It’s not about the time, it’s about the loop we need to create.
Focus on doing the same thing everyday and compounding it.
First day 5 minutes, Second day 10 minutes and so on… Gradually increase the time as the habit becomes easier.
And with small steps we have completed our first step of habit formation, the easy formula is in your hands now.
2. Be Consistent: For a habit to stick, it needs to be done regularly. Consistency is key. If you want to read more, set aside a few minutes each day for reading. Even a small daily effort can build up over time.
Your mind will pull you towards your regular routine, but in the process of habit formation you need to push yourself every single day.
Remember, while forming new habits, it’s not You versus World. It’s You versus You.
For the future You, you need to push the present You.
3. Use Triggers: Find a trigger or cue that reminds you to perform the new habit. This could be something like a specific time of day or an action you already do. For example, if you want to drink more water, use your lunchtime as a cue to drink a glass of water.
4. Celebrate Small Wins: Reward yourself for sticking to your new habit. This could be as simple as feeling proud of your progress or treating yourself to something you enjoy. Positive reinforcement helps make the habit feel more rewarding.
5. Be Patient: You must be aware about the “75 days hard challenge“ viral on instagram in past few months. The reason it’s called 75 hard challenge because being consistent and patient is hard, changing your daily routine and bringing in a fixed list of tasks that develops your personality in all ways.
A new habit formation takes time. Studies suggest that it takes about 66 days for a new behavior to become automatic.
So, be patient with yourself and keep going even if it feels tough.
Why Habit Formation is Important
Habits play a huge role in shaping our lives. Good habits can help you achieve your goals, improve your well-being, and make everyday tasks easier. Here’s why forming positive habits is so crucial:
- Creates Structure: Habits give structure to your day. They help you manage your time better and make your routine more predictable and less stressful.
- Builds Confidence: Successfully forming a new habit boosts your confidence. It shows you that you can make positive changes and stick to them.
- Supports Growth: Good habits contribute to personal growth. Whether it’s studying regularly or practicing a new skill, positive habits help you improve over time.
How to Form a Habit: Practical Tips
Now that we’ve covered the basics, let’s get into some practical tips to help you form a new habit:
1. Choose a Habit that Matters to You: Pick something you genuinely want to change or improve.
I would suggest you to pick one thing at a time that you want to bring in your life as a habit and change into automatic routine that you can do without any efforts.
If you’re passionate about it, you’ll be more motivated to stick with it.
Break It Down: Divide the habit into smaller, achievable steps. If you want to start jogging, begin with short, easy runs. Gradually increase the distance as you get more comfortable.
Track Your Progress: For me habit formation is just like having homeopathic medicine.
Small, consistent actions can lead to significant changes over time. Just as a minute dose of a substance can have a big impact, small, daily habits can accumulate and lead to major improvements in your life.
Keep track of your habit formation progress. Use a journal, a habit-tracking app, or a calendar to mark off each day you complete the habit. Seeing your progress can be really motivating.
Find an Accountability Partner: Share your goal with a friend or family member. That can be your brothers or sister your best friend your classmate or anyone around us who you can rely on they can go ahead push you every single day to help you do your daily set task.
Remember you might come around a few people who might want to pull you down, but none of these difficult people have right to stop you from becoming the best version of yourself.
Prepare for Setbacks: It’s normal to face challenges. If you miss a day or face a setback, don’t get discouraged. Acknowledge it, learn from it, and get back on track. Remember, progress is about consistency, not perfection.
Visualize Success: Imagine how great it will feel once the habit is a part of your routine. Visualization can help boost your motivation and commitment.
Habits are like the invisible threads that weave through our lives, shaping our actions and routines. By understanding how habits work and using practical strategies, you can create new, positive routines and improve your daily life. Remember, the journey towards habit formation is a marathon, not a sprint. Start small, stay consistent, and celebrate your progress. With patience and perseverance, you’ll master the art of habit formation and pave the way for personal growth and success. So, what habit will you start building today?