SCIENCE31 - Understanding Our Habits

 Pat is on a hot streak suggesting topics for my blog.  This time it’s all about our habits. 

 

After a short introduction defining habits, I will give examples of both good and bad habits - to set the stage for understanding where habits come from and how to change them.  Next, I will discuss how our current habits formed, how to break bad habits, and how to build new habits.

Note:  Guidance or suggestions made in this article are collected from many sources that I consider reputable.  But you must decide what sounds reasonable and works for you.

As usual, I will list my principal sources at the end.

 

Introduction

A habit is a routine of behavior (good or bad), formed through repetition, that is repeated regularly and tends to occur subconsciously, shaping our identity.  Habits can form without our intending to acquire them, but they can also be deliberately cultivated - or eliminated - to better suit our personal goals.

The word “habit” derives from the Latin words habere, which means "have, consist of," and habitus, which means "condition, or state of being."  It also is derived from the French word habit, which means clothes.  In the 13^th century, the word “habit” first just referred to clothing.  The meaning then progressed to include today’s more common use of the word, which is an "acquired mode of behavior."

In 1890, William James, a pioneering philosopher and psychologist, addressed the subject of habit in his book, The Principles of Psychology.  James viewed habit as natural tendency in order to navigate life.  To him, "living creatures... are bundles of habits" and those habits that have "an innate tendency are called instincts."  James also explains how habits can govern our lives: "Any sequence of mental action which has been frequently repeated tends to perpetuate itself; so that we find ourselves automatically prompted to think, feel, or do what we have been before accustomed to think, feel, or do, under like circumstances, without any consciously formed purpose, or anticipated of result."

A 1903 paper in the American Journal of Psychology defined a "habit, from the standpoint of psychology, [as] a more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience."  Habitual behavior often goes unnoticed while we’re exhibiting it, because we do not need to engage in self-analysis when undertaking routine tasks.  A 2002 daily experience study by habit researcher Wendy Wood and her colleagues found that approximately 43% of daily behaviors are performed out of habit.  New behaviors can become automatic through the process of habit formation (see below).  Old habits are hard to break and new habits are hard to form because the behavioral patterns that humans repeat become imprinted in neural pathways, but it is possible to form new habits through repetition.

 

Our lives are the sum of our habits, so mastering them is key to transforming our lives and achieving our goals.

 

Good Habits

Just to establish what we’re talking about, let me list some “good” habits.  (“Bad” habits will come next.)  From one perspective, common good habits focus on physical health, mental well-being, personal growth, and social wellbeing - all contributing to a healthier, more successful, and balanced life. 

Physical Health Habits.

Eat Well: Focus on fruits, veggies, lean proteins; limit sugar and processed foods; drink plenty of water.

Move Regularly: Aim for daily walks, consistent workouts, strength training, and stretching.

Prioritize Sleep: Get enough quality rest and maintain a consistent sleep schedule.

Practice Hygiene: Brush teeth twice daily, bathe regularly, and wash hands often. 

 

Mental & Emotional Habits.

Mindfulness & Meditation: Reduce stress with daily meditation or calming nature sounds.

Gratitude: Keep a journal or simply say thank you to cultivate a positive attitude.

Read Daily: Expand your knowledge and improve mental agility.

Schedule Relaxation: Intentionally set time aside to unwind. 

 

Productivity & Personal Growth.

Set Goals: Establish clear objectives for yourself.

Manage Time: Efficiently organize your day to increase productivity.

Lifelong Learning: Engage in continuous learning.

Budget Wisely: Manage finances responsibly. 

 

Social & Community Habits.

Be Respectful: Say please/thank you, speak kindly, and respect elders.

Stay Connected: Make time for family and friends.

Community Involvement: Volunteer or participate in local activities. 

 

In this view, good habits:

• Reduces Stress: Create stability and control.
• Improve Health: Lead to better diet, exercise, sleep.
• Boost Identity: Build self-belief and a stronger sense of self.
• Free Up Willpower: Automating good behaviors conserves mental energy for bigger decisions. 

 

For another list of good habits, see the figure below.

One woman’s view of good habits.

 

How many of the good habits listed above are part of your lifestyle?

 

Bad Habits

Now let me list some “bad” habits.  A bad habit is an undesirable behavior pattern.  Common bad habits often involve poor lifestyle choices, poor mental/behavioral patterns, and physical manifestations.  These habits often stem from stress, boredom, or being hardwired in the brain, affecting both physical and mental well-being. 

 

Health & Lifestyle Habits.

Sleep: Not getting enough sleep or using electronic devices before bed.

Diet: Overeating, too much sugar/sodium, eating late, drinking sugary drinks, skipping water.

Activity: Not exercising, being a couch potato, poor posture (slouching).

Substances: Smoking, excessive alcohol, drug use.

Hygiene/Health: Skipping flossing, poor personal hygiene. 

 

Mental & Behavioral Habits.

Productivity: Procrastination, too much multitasking, cutting corners.

Emotional: Overthinking, chronic worrying, negative self-talk, making decisions in anger, living to impress others, emotional eating, perfectionism, persistent regret, co-dependency, saying "yes" too much, people-pleasing, staying in toxic situations.

Social: Gossiping, comparing yourself to others, excessive social media/screen time, road rage.

Financial: Overspending, poor money management. 

 

Examples of Physical Manifestations.

Nail-biting, plucking skin, or picking nose.

Compulsive computer or social media use.

Binge-watching TV. 

 

See the figure below for another list of bad habits.

Examples of bad habits.

 

I’m sure we can all identify with some of the bad habits listed above.

 

 

How Our Current Habits Formed

Now, let’s look at how our habits - good and bad - formed in the first place.  Habit formation is the process by which behaviors become automatic. 

We develop countless habits as we navigate our lives, whether we are aware of them or not.  The knee-jerk nature of these behaviors can help us get our needs met more efficiently in everyday life.  Yet the fact that habits become deeply ingrained in our brains means that even if a particular habit creates more problems than it solves, it can be difficult to break.  Understanding how habits take shape to begin with may be helpful in dismantling and replacing them.

We are creatures of habit and habits are efficient: We can perform useful behaviors without wasting time and energy deliberating about what to do.  

Habits are built through learning and repetition.  We are thought to develop a habit while pursuing goals (such as driving to a destination or satisfying an appetite) by beginning to associate certain cues with behavioral responses that help meet the goal (turning at certain streets, or stopping at a drive-thru with a familiar sign).  Over time, thoughts of the behavior and ultimately the behavior itself are likely to be triggered by these cues.   Cues can be external (location, time of day, specific people) or internal (emotional states like boredom or stress).

A “habit loop” is a way of describing several related elements that produce habits.  These elements have been called the cue (or trigger), the routine (or behavior), and the reward.  For example, stress could serve as a cue that we respond to by eating, smoking, or drinking, which produces the reward (the reduction of stress - at least temporarily).  See the figure below. 

The “habit loop” concept was popularized by American journalist and author Charles Duhigg in his book, The Power of Habit, in 2012.

 

Many habits form unconsciously as coping mechanisms.  For example, we might habitually check social media (routine [response]) when feeling lonely (cue) to find a sense of connection (reward).  Over time, this happens without conscious intent. 

We may not be fully aware of how habits work - habits are built to make things happen without us having to think much about them.  Consciously intervening in our own habitual behavior doesn’t come naturally, so breaking a habit can require considerable consideration, effort, and time.

 

How to Break Bad Habits

Breaking bad habits involves elements such as: identifying triggers (cues), understanding the underlying reward, disrupting the habit loop, replacing the behavior with a healthier alternative, gradually reducing the bad habit, changing the environment, enlisting social support, and rewarding yourself, while expecting and planning for setbacks as part of the long-term process of retraining our brain.

Awareness/Identify Triggers. Pay attention to what sets off the habit (time, place, emotion, people) to understand the cue.

Understand the Reward. Figure out what need the habit fulfills (relief, distraction, mood boost).

Mindfulness & Disruption.  Understand the Cue -> Routine -> Reward habit loop to disrupt it.  Begin immediate positive actions (like pushups) right after you catch yourself in the bad habit. 

Replace the Behavior. Substitute the bad habit with a positive, healthier action that meets the same need, e.g., exercise or eating meals away from the TV to break a snacking habit.  Walk for 5 minutes if you feel stressed or instead of a smoke break.

Start Small & Be Gradual.  Make tiny, manageable changes (e.g., shorter time, less frequency) to build success.

Change the Environment. Remove temptations and rearrange surroundings to make the bad habit harder to do.

Seek Support. Ask friends, family, or professionals to support your change.

Reward Yourself. Acknowledge milestones with healthy treats.

Expect Setbacks. View bumps as normal, not as failure, and recommit.

 

 

Consider that bad habit elimination becomes more difficult with age because repetitions reinforce habits cumulatively over our lifespans. 

Be aware that some habits are nervous habits.  These include nail-biting, sniffling, and banging the head.  They are symptoms of an emotional state and conditions of anxiety, insecurity, inferiority, and tension.  These habits are often formed at a young age and may be due to a need for attention.  When trying to overcome a nervous habit, it is important to resolve the cause of the nervousness rather than the symptom which is a habit itself.  

 

How to Build New Habits

To build a new habit, start small and be consistent by linking it to an existing routine, making it obvious with cues, keeping it simple, and rewarding yourself for success, focusing on gradual improvements and quickly recovering from slip-ups for long-term automaticity.  

 

Start Small & Be Specific.

The 2-Minute Rule:  Make the new habit so easy you can't say no (e.g., read one page, do one push-up).

Precise Plan: Define when and where: “I will [habit] at [time] in [place]" (e.g., meditate for 2 minutes at 9 AM in the living room). 

 

Design Your Environment & Cues.

Make it Obvious: Create visual cues (e.g., leave your book on your pillow). 

Habit Stacking: Tie it to an existing habit: "After I [existing habit], I will [new habit]" (e.g., after coffee, meditate). 

 

Make it Easy & Satisfying.

Simplify: Break bigger goals into tiny chunks to build momentum. 

Add Attraction: Make it fun or pair it with something you enjoy (e.g., listen to music while exercising). 

Reward Yourself: Give yourself a small, healthy reward for completing the habit. 

 

Stay Consistent & Track.

Track Progress: Use a journal or app to see your streaks and stay accountable. 

Be Patient: Habits take time to become automatic. 

Get Back on Track Quickly: Don't let one missed day derail you; just resume the habit the next day. 

 

Focus on Identity & Support.

Identity-Based Habits: Think of yourself as the type of person who does this habit (e.g., "I am a reader"). 

Build a Network: Share goals with friends or join groups for support and accountability. 

 

Another view of how to build new habits is shown in the figure below:

 

Building a new habit (or breaking an old one) doesn’t take a fixed amount of time.  Research shows it averages around 66 days, though it can range from 18 to 254 days, depending on the person, habit complexity (simple tasks faster, complex ones slower).  Consistency - over weeks (like 4-6 weeks) is key for brain rewiring, making it feel automatic. 

In an experimental study in 2009, English behavioral scientist Dr. Phillippa Lally found that it takes from 3 weeks to 8 months to build a new habit.

A habit cannot be tossed out the window; it must be coaxed down the stairs a step at a time. - Mark Twain

 

 

Sources

My principal sources include: “Habit,” wikipedia.com; “Habit Formation," psychologytoday.com; “Creating habits: how long does it take to form a habit?” nesslabs.com; plus, numerous other online sources, including answers to many queries using Google in AI-Mode.