Joe’s sister lives in the city. She has a funny habit. Whenever she hears her phone, she automatically looks at the screen. Most of the time it’s just a random irrelevant message. This happens even if something far more important was happening right in that moment. The sound from the phone triggers a routine in the hope for a sweet reward and some of that addictive dopamine.
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To change a habit, journalist Charles Duhigg recommends redesigning the habit loop. Say you like going to the movie theater, but whenever you do, you eat too much of that sweet popcorn. In this case your trigger is the popcorn stand that you pass by whenever you go to the movies. Your routine is buying that popcorn. And your reward is snacking during the film. To change your habit, you could keep the trigger and keep the reward, but replace the routine. Instead of sweet, get salty popcorn. Later maybe even fruits. If a problem gets very serious, remove the trigger. Stop buying movie tickets.
If we can’t leave our phone alone, we can turn off all the notifications. And if we have friends that get us into situations that can trigger a bad habit, we can make new friends that don’t.
Some habits are tricky. Procrastination for example. There is no clear trigger, routine or reward. It just happens. Habits like that can be changed in tiny steps that lead to small rewards. Next time you procrastinate, try to make some short breaks in which you focus. Your trigger can be the full hour on your clock. Once you hear it, focus on your work even if it is just for 5 minutes. After, reward yourself with a piece of chocolate. The very first day you do that, you will already create some new traces in your brain and the next day some more. After a few weeks, it will be easy to walk down that road. Many small steps added together, make a big difference over time. After all, we still have our entire life in front of us.
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And to becomes successful, good habits are probably our best bet. As the famous poet John Dryden wrote: “We first make our habits, and then our habits make us.” Tell us. Have you ever learn or unlearned a habit? Please share your experience in the comments below!