I Was Reading This Passage from the Diary of a CEO, Steven Bartlett, and…
I Was Reading This Passage from the Diary of a CEO, Steven Bartlett, and…
It got me thinking about how we often try to replace habits without considering the rewards that drive them.
🔍 Understanding the Loop:
Cue: This is the trigger that sets off the behaviour. It could be an emotional state (like boredom or stress), a physical location, or even a specific time of day.
Behaviour: The actual habit we perform, which can be either beneficial or detrimental.
Reward: The dopamine release that reinforces the habit loop, making us feel good momentarily and encouraging us to repeat the behaviour.
Understanding this loop is the first step in hacking our habits. By dissecting each part, we can piece together why we do what we do and how to change it.
Examples of Habit Loops in Action:
🔸Scenario 1: Boredom Snacking
Cue: Sitting at home with nothing specific to do, or perhaps midway through a dull task.
Routine: Walking to the kitchen and grabbing a bag of chips.
Reward: A momentary escape from boredom, offering a pleasurable distraction.
🔸Scenario 2: Stress Eating
Cue: Coming home after a stressful day at work.
Routine: Diving into a tub of ice cream.
Reward: Temporary comfort and emotional numbing, providing relief from stress
Now, knowing what we know, how can we rewire these loops for better outcomes? The answer lies in manipulating the components of the loop.
Here we want to keep the reward while shifting the behaviour or altering the cue.
Change the Cue: Alter your environment to avoid triggers. For example, keep chips and candy out of sight, or if watching TV triggers mindless snacking, try replacing that time with a different activity like reading, going for a walk, or doing a hobby that keeps your hands busy.
Modify the Routine: Replace the old routine with a better one. If stress triggers a dive into comfort food, try replacing that with a quick workout or a walk outside. The new routine should meet the same need as the old one (comfort/stress relief) but in a ‘healthier’ way. You’ll need to identify the underlying need that the old habit fulfills. This approach increases the likelihood of maintaining the new habit because it continues to address the original motivation.
➡️ So instead of replacing your ice cream habit with celery sticks if you hate celery, try finding a healthier alternative that still gives you the comfort or satisfaction you’re seeking, like a bowl of yoghurt with fruit or a relaxing activity like reading or taking a warm bath.
Enhance the Reward: Make sure the new routine comes with rewards that are genuinely satisfying. For example, if you exercise, reward yourself with incentives like taking a relaxing bath, watching an episode of your favourite show, spending time on a hobby you love, buying a new workout outfit…
