4 Steps to Habit Formation

Are you trying to create a habit?

What even are habits?

Let's break down some definitions...

According to Cambridge Dictionary:

"Something that you do often and regularly, sometimes without knowing that you are doing it."

According to Merriam-Webster Dictionary:

"A settled tendency or usual manner of behaviour; an acquired mode of behaviour that has become nearly or completely involuntary."

According to Hall & Fong (2007) and Triandis (1977):

(1) When there are associated cues commonly interacted with...habit result in frequent performance and;

(2) In the presence of these aforementioned cues, habits may eliminate the ability to regulate your intentions.

What does this mean? Frequently doing something eventually leads to a habit that you don't even need to think too much about anymore.

Now that there is an understanding of what a habit is, I present to you the four stages of habit formation according to research by Lally & Gardner (2013).

(1) Intention Formation - Being ready to take action and having intention to make change.

It is suggested that realistically, habit formation is a continuum and that repeating a behaviour following a consistent cue, is more likely to result in automaticity. EG. exercising following a meal.

And some new information to consider - although you may have heard of the saying "It takes 21 days to form a habit" new research in 2010 by Lally and Colleagues, found that it is more like 66 days to reach habit automaticity.

(2) Action Formation - Intention must move into action. A barrier is the 'intention-behaviour gap' which can be fought with strategies such as planning.

This may be the hardest part right? And research says that although many individuals may intend to take action for new behaviours, only 47% actually do so...so yeah it's a challenge.

This is the 'intention-behaviour gap.'

How do we beat the gap?

Actions plans and more specifically 'implementation intentions' which looks like:

If cue 1 is encountered then I will initiate behaviour 1 to reach goal 1.

When picking your cue, make the cue very 'out there' and distinctive because it will be more effective in promoting the behaviour and therefore guide you towards your goal.

(3) Repetition - Repeating the behaviour over time by utilising consistent motivation through self-regulation strategies.

Repetition depends on how you respond to the new behaviour each time you perform it. Yes, being negative will not help you to form your new habit.

In studies, those who reported feeling positive about their new behaviour on one day, resulted in more goal-directed effort the next day, compared to those who reported feeling negative.

People are searching for satisfaction in their new behaviour to reassure them that this change, was the right decision.

Hold on to your new journey, it takes time.

(4) Automaticity - Promote the habit to become automatic through a consistent context.

Realistically, keeping the same context and a consistent cue, won't be the only thing you need to motivate yourself and fully automate your habit...so what else works?

REWARDS

Skinner is one of the first behavioural scientists who explored reward as a motivator. When performance is very rewarding, the likelihood of repetition is increased.

You have intrinsic and extrisinc rewards. Intrinisc being satisfaction or accomplishment and extrinisic being money or presents. Which one is better? Intrinsic rewards are more beneficial for longevity. "Self-determination theory" can help with strategies...

All this information..."WHERE DO I START?"

Well here are the key points:

• It's going to take around 66 days to form the habit rather than 21 days...so be patient with yourself.

• Stack your habit with something else - E.G. Flossing after your brush your teeth or (something you already do consistently).

• Make the cue really distinctive...E.G. Floss packet painted bright pink!

• Make a plan! What are you going to do to promote this habit and why? Self-monitor yourself and how you are progressing.

• Focus on intrinsic motivation and don't let the extrinsic rewards undermine your intrinsic motivation for starting a new habit.

Further Reading and Sources:

Hall, P. T. & Fong, G. T. (2007). Temporal self-regulation theory: A model for individual health behavior. Health Psychology Review, 1, 6-52.

Lally, P., & Gardner, B. (2013). Promoting habit formation. Health Psychology Review, 7(1), 137–158. https://doi.org/10.1080/17437199.2011.603640

Triandis, H.V. (1977). Interpersonal behavior. Brooks/Cole.