Motivation Unveiled: Psychology of Maintaining Good Habits

By Banafsha

 

Motivation Unveiled: Psychology of Maintaining Good Habits 

How are Habits Formed? 

A habit embodies a behavior that has transformed into an automatic action, operating without conscious consideration. On occasion, individuals deliberately endeavor to instill a habit, but more often than not, these routines evolve surreptitiously. In the course of a typical day, countless habits are relied upon, many of which may elude conscious awareness.

 

Consider your activities thus far today. Endeavor to retrace your steps from the moment of awakening. How many of these actions demanded conscious thought, and how many transpired instinctively? Perhaps you habitually indulge in a Pop tart every morning, instinctively fasten your seatbelt upon entering your vehicle, or consistently make your way to the gym thrice weekly after work. These actions may well be deeply ingrained in the neural connections of your brain. Consequently, altering them can often prove challenging, even if they are not innate responses.

Modern living is facilitated by the presence of habits, yet their development is rooted in the foundational evolutionary processes of the brain. This primordial region of the brain governs fundamental survival instincts and cognitive functions. In the nascent days of human existence, survival was paramount. To thrive, early humans needed sustenance and safety.

Their intellect was employed in their favor. When hunger struck, they would discern something appetizing and consume it. They retained the memory of the source's identity and location so as to rediscover it when hunger arose once more, provided it furnished energy and eased their hunger pangs. Conversely, if an item caused discomfort, they recollected it and learned to avoid it. In those times, individuals did not deliberate over the nutritional merits of their food choices; they simply perpetuated the habit until it became deeply ingrained.

Positive reinforcement or reward plays another pivotal role in the formation of habits. In addition to repetition, it is beneficial for an action to be positively reinforced for it to solidify into a habit.

Positive reinforcement can be facilitated through external incentives such as monetary rewards, sustenance, or commendation. These events trigger the release of dopamine, a favored "feel-good" neurochemical in the brain. Internal triggers, such as envisioning oneself attaining a desired goal, can also elicit a pleasurable dopamine release (Neuroscience News, 2015).

Studies have shown that neurons in the limbic system, another ancient brain circuit governing emotions and the perception of reward, oversee the release of dopamine. Due to its close association with the basal ganglia, the limbic system is capable of imbuing our memories and behaviors with emotional and rewarding significance (Trafton, 2012).

Problem-solving creativity is a human attribute that has endured. In today's world, people continue to harness this ancient brain, often combining it with a more contemporary creative component. This interplay between the older brain region and its younger counterpart can result in the formation of habits surrounding seemingly unrelated behaviors.

For instance, after a taxing day at work, one may find themselves seeking relaxation amidst stress. Venturing into the kitchen to procure a pint of ice cream or a bottle of wine becomes a common recourse. The wine imparts relaxation, or the ice cream provides comfort. The memory registers: "The last time I felt this way, that ice cream brought solace!" Thus, the next time stress looms, a second pint is retrieved. Over time, this act becomes reflexive, necessitating no conscious thought. When stress rears its head, the individual instinctively turns to their favored comfort food or beverage to find solace. This interconnected cycle of stress, consumption, and reward constitutes what is termed a habit loop.

 

Difference between Good Habits & Bad Habits 

The brain doesn't have to exert much effort when a habit is created. You switch to automatic mode. You learn to link the trigger, the behavior, and the reward, but you may not always learn to link the long-term effects. You could discover that lighting up a cigarette helps you feel less stressed, so you keep doing it until it becomes second nature.

You don't consider the detrimental long-term effects when you light up that cigarette. Even though smoking is the greatest cause of mortality in the U.S., accounting for one out of every five fatalities each year, it can be challenging to kick the habit once you've developed it. Simply said, a poor habit has unfavorable effects on one's body, mind, or emotions, whereas a healthy habit provides advantages.

 

Five Habits that Will Improve Your Life 

Entrepreneur Robert Kanaat, writing under the pseudonym R. L. Adams, has penned numerous insightful articles about discipline, habit-building, and positive personal transformation (Adams, 2013, 2014). Kanaat generously shares his wisdom on five key behaviors that can elevate our physical, financial, professional, and psychological well-being.

1. "The 10,000-Step Stroll":

Kanaat introduces what he calls a "keystone habit," a fundamental practice that acts as a cornerstone for other healthy behaviors. Imagine it as the captain of a ship, steering us toward good health. This habit involves walking 10,000 steps daily. It's not just a walk in the park; it's a step toward a healthier you. Think of it as the foundation upon which we build other healthy routines like getting ample rest, watching what we eat, and making time for exercise. Tracking your progress with a pedometer or a nifty smartphone health app can make this journey even more motivating.

2. "Dollar Diary: A Financial Friend":

Financial stability is crucial, and Kanaat has an ingenious financial habit to share – keeping an expense log. It's like having a trustworthy friend who guides you in making wise spending choices. By jotting down every expense, you not only manage your finances but also gain insights into your financial behavior. Take John D. Rockefeller, for instance; his mother instilled this habit in him, setting him on a path to financial success (Rockefeller, 2019).

3. "Goal-Getter's Guide":

Kanaat emphasizes the power of setting active goals. It's not just about scribbling dreams on paper; it's about nurturing them daily. He introduces us to the world of "SMART" goals – Specific, Measurable, Obtainable, Realistic, and Time-bound. These goals are like roadmaps to success, leading us towards our desired destinations.

4. "Time's Best Friend":

Time management is the unsung hero of career success. Kanaat recommends the "quadrant" approach to time management, a concept originally championed by Dwight D. Eisenhower and popularized by Stephen R. Covey in "The 7 Habits of Highly Effective People" (Covey, 2020). This approach sorts our actions based on significance and urgency. Quadrant-1 deals with urgent, important tasks, but don't neglect quadrant-2 – it's where those vital, non-urgent tasks reside. The third and fourth quadrants are time-wasters, so handle them with care.

5. "Gratitude's Daily Dose":

Kanaat invites us to embark on a daily journey of gratitude, a practice that can transform our lives. Instead of focusing on what's missing, we cultivate appreciation for what we already have. Set aside 15 minutes every morning to reflect on your blessings, listing them with a grateful heart. Kanaat suggests sticking to this routine for 90 days to make it a habit. It's like swapping the lens through which you see the world – from one of longing to one of contentment and gratitude for life's many gifts.

 

How to Break a Bad Habit 

Revamping your brain is like giving it a fresh coat of positivity paint, especially when it comes to kicking those pesky negative habits to the curb. Picture your brain as a master switchboard that can be reprogrammed to swap out old, bad responses for shiny, new, and positive ones. It's like upgrading your brain's operating system, and here are three cool moves to make it happen:

1. Detective Mode: Unearth Your Habits and What Sets Them Off:

Time to play detective! Dive into your habit world and figure out what makes it tick. What's the trigger that sets off your habit-loop alarm? And don't just stop at one – there could be a whole bunch. Keep a journal of your feelings and surroundings. Did Aunt Martha's surprise visit make you reach for that pack of cigarettes? If the answer's "heck yes," chances are your trigger falls into the environmental and emotional categories.

2. Mindful Rewind: Check Out the Habit's Benefits:

Instead of going all superhero-willpower to tackle your habit (which, let's be real, rarely works), take a mindful detour. Tune in to how your habit actually makes you feel. Pay close attention to your body's reactions. Does it leave you feeling worse, like post-dessert guilt or a full-on hangover? Does it live up to the hype, or does it leave you feeling down in the dumps afterward?

3. Perk Patrol: Find a New, Awesome Reward:

It's time to embark on a quest for new, super-awesome rewards that deliver a positive punch. Channel your inner explorer and seek out rewards that offer a sweeter deal. Swap out those pesky bad habits for something that brings better vibes to your life. It's like trading in a rusty old bike for a sleek, shiny new one – way more fun and exciting!

 

How to Maintain Good Habits 

Step 1: Choose Wisely

When you want to improve your health, pick habits that match your personality and daily life. This way, the changes you make will fit well with who you are. If you choose activities that don't fit, it's harder to stick with them. Consider your strengths, schedule, and how complicated the habit is. Also, think about your stress level and time. Focus on basic health actions like sleep, eating, drinking water, moving, and managing stress. Figure out which one needs the most improvement.

Step 2: Put It in Your Schedule

To make your new habit last, plan when to do it. Find a specific time in your day that you can use just for this activity. Having a set time helps you avoid excuses and stay on track. It could be before your morning shower, during lunch, or in the evening. You can fit it into your busy day!

Step 3: Get Support

Having someone to help you makes it easier to stick to your new habit. They can give you encouragement and keep you accountable. You might ask a friend to join you or take a class together. Having a buddy makes it fun and less lonely. If you prefer doing it alone, keep a journal or share your progress with a friend. Accountability helps you stay committed.

Step 4: Set Goals and Reward Yourself

Celebrate your success along the way. Just like teachers use stars to encourage good behavior, you can reward yourself for making progress. Small treats or fun things you like work well. As you repeat your new habit, reward yourself until it becomes part of your routine. The first month is important because that's when a habit starts to form. Think of something that makes you happy and motivates you.

Step 5: Check Your Progress

As you practice your new habit, pay attention to how it feels. Does it fit well with your life and who you are? Is it easy to keep up with, or do you need to make changes? If you find that something isn't working, don't worry. It's okay to adjust your plans. Recognizing what doesn't work is a step towards finding what works best for you. And if you're not sure, keep trying new things until you find the one that clicks!

 

Conclusion 

Habits play a significant role in our lives, leading to both positive and negative outcomes. Research demonstrates that negative habits can be replaced with positive ones, though they might be challenging to change. Recognizing our habits can help us differentiate between those that support our goals and those that hinder us.

Positive habits created with conscious intention maintain their mindful origins. These habits not only lead to mastery but can also boost creativity. Certain habits can act as "keystones," influencing other habits. For example, a habit of taking 10,000 steps daily can reinforce healthy eating and spending time outdoors.

This article provides tools and techniques to strengthen positive habits and break negative ones, aiming to be beneficial for individuals or clients seeking to make positive changes.

 

To know more about Benefits of Gratitude read here

To know more about Embracing Growth: Recognizing Your Strengths and Opportunities for Development read here

References 

Gaines, J. (2021). How are Habits Formed? The Psychology of Habit Formation. Positive Psychology. https://positivepsychology.com/how-habits-are-formed/#habits-101 

 

Good vs. Bad Habits (2021). Dr. Jud Articles. https://drjud.com/good-vs-bad-habits/

 

Scott, E. (2021). Maintaining Healthy Habits. Very Well Mind. https://www.verywellmind.com/maintaining-healthy-habits-3144721 

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