Habits
TL;DR
something.
Identity and purpose > discipline/will power > motivation
Carrot > stick.
cue-routine-reward loops
Basel ganglia are responsible for habit forming.
Predictable and consistent reward, sometimes along with intermittent reward.
Verbal and 'social' rewards like 'good job' will suffice.
Habit linking - you can only listen to your favourite podcast when you are on the treadmill for example. Or eat your favourite snack after a session.
"No matter how I feel when I start, I always feel better once I'm done/at the end."
Small wins to start - showing up/consistency is more important than your performance, how heavy you lift or how long you stay in the sauna.
Nurture (upbringing, modelling/coaching, support, demonstrating) is significant, nature (genetics) has minimal impact. Lots of nuance with this though.
Four days and you are no longer addicted to nicotine, but the cues and craving for the reward still exist!
Don't let one day of relapse turn into two. That's a massive negative reward (stick) that outweighs the benefits of many days of success (carrot). Better to approach it as an experiment or opportunity to learn (about yourself and your mind). Have a plan for situations where failure is possible or even likely (i.e. how will you cope with a negative cue (stress etc.)).
- every day is a little easier
- what went wrong?
- what's my plan for next time?
Dealing With Negative Habits
You shouldn't think of it as breaking a habit, quitting, or 'giving up' a habit, rather, changing it.
Better to identify the cue, identify the reward. Replace/change the behaviour and reward.
The Cue, Routine & Reward Loop
Reminds me of OODA
Five kinds of cues;
- Time of day
- Place or environment
- Emotion
- Presence of other people
- Preceding behaviour that's become 'ritualised'
The routine is the behaviour you want to start or stop (stop smoking, start exercising etc.).
Reinforcement
Positive reinforcement (a positive reward) is around 20x more effective/motivational than negative reinforcement. Carrot > Stick, Reward > Disgust/Punishment.
Also, the why! I'm doing this so I can ...
Rewards
A reward is often a removal of tension!
Anticipation of future reward is itself a reward.
Gamification - it's all about 'winning' and rewards.
Social rewards/reinforcement are very powerful. These become intrinsic faster than other types.
Can be 'manufactured', think of this as sales for the desired behaviour. Imagine a bank teller telling you 'well done' every time you deposit cash in a savings account: "this is awesome, your gonna have a bit pot of cash to spend one day, you'll be safe in retirement and so on.
Immediate rewards are preferable (particularly at the start). Earlier on, smaller rewards, but immediate ones are better than bigger rewards that come later.
Rewards usually start as extrinsic and become intrinsic - in other words, your subconscious mind learns to appreciate the benefits of what you are doing (assuming there is one or more) and no longer requires an external reward - for instance, you start going to the gym and reward yourself with a starbucks afterwards but after a time, the good feeling of the exercise is enough (runners high, knowing you've pushed yourself and improved your stamina, getting a PB on bench press...). The behaviour/routine becomes self-reinforcing.
Accountability, not letting someone down etc.
Ensure your reward is positive (a carrot - if possible). If you go to the gym after work and return home to chaos and stress (because of the delay in returning) you are creating a negative reward and association. It would probably be better to go home, deal with whatever you have to so you can exercise and return home to a positive reward. Or perhaps get up early and go to the gym before work.
Compliance
It's surprisingly hard to get people to take the drugs and medicines they need to, when they need to.
Vitamin use has increased significantly when vitamin gummies were introduced - they create an immediate reward (sweetness etc.).
Willpower
You lose it through the day. Manage it carefully.
Easily fatigued when you use it, best to plan accordingly and be aware. Can be increased through use (like a muscle).
Protect your willpower, you are vulnerable when it's low.
Decision Making
Similar to above, often fatigued and best to plan important decisions for earlier in the day.
Adding Cues
Putting your gym bag by the door so you see it when you get up, or your running shoes.
Anticipation for a reward.
Removing Cues
Removing things from the house, putting things in hard to reach places, not buying something,
Meditation & Contemplation
Essential to aid deep thinking!
Closure
Ticking the box, the thing off the list
'Cognitive closure'