The Habit Loop: Unraveling the Psychology Behind Automatic Behavior

-Nanditha Gururaj

Intern, Nov- Dec 2023

Habits are actions we take every day or on a regular basis. However, these aren't just any habits. When a behavior is at least somewhat "automatic," it qualifies as a habit. Since we operate on autopilot for over half of our lives, understanding how to develop and use habits to our advantage can have a significant influence. Research has also shown that our behavior is no longer genuinely determined by our internal objectives and motives after something has been ingrained in our behavior.

Habits are only instinctive reactions to environmental stimuli. It turns out that every habit originates from a three-part psychological pattern known as a "habit loop." Your brain is first instructed to switch to automatic mode and allow a behavior to develop by a cue, also known as a trigger. Studies reveal that once we reach a certain minimum number of repetitions, our brains do not just compile the repetitive activity we perform and treat it as an automatic habit. Rather, habits develop nonlinearly and progressively over time. Initially, the automaticity or habitualness of a behavior increases rather quickly when it is intentionally repeated in the same situation on a frequent basis. But as the behavior becomes more honed, your brain gradually transitions to full habit mode. Considering that the conduct is not automated initially, it makes obvious that practice will yield the greatest benefits in terms of automating the activity.

Instead of trying to simply eliminate a bad habit, it is recommended to replace one behavior with another. For example, one study found that having a healthier snack helped participants replace their habitual snack. “It’s much easier to say, ‘When I have an urge for a cigarette, I’ll do this behavior instead’ than ‘When I have an urge for a cigarette, I’ll just not smoke.’” This might mean chewing gum or drinking tea instead. The replacement behavior should offer an immediate reward and, ideally, shouldn’t replace one bad habit with another

Our habit-forming actions have been linked by neuroscientists to the basal ganglia, a region of the brain that is also critical for the formation of memories, emotions, and patterns. In the meantime, the prefrontal cortex—a separate area of the brain—is where decisions are made. However, the region of your brain responsible for making decisions enters a state analogous to sleep as soon as a behavior becomes routine.

The important thing to remember is that we can consciously use our willpower to influence our environment and create the behaviors we desire in response to the cues we select, as long as we keep our goals in mind. By doing this, we may make the most of our daily environment and develop automatic, dependable behaviors that will help us accomplish our goals.

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