{"id":107162,"date":"2023-07-06T07:09:00","date_gmt":"2023-07-06T11:09:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=107162"},"modified":"2023-07-06T10:03:12","modified_gmt":"2023-07-06T14:03:12","slug":"how-do-habits-form-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-do-habits-form-2\/","title":{"rendered":"How Do Habits Form? The 6-Phase Process, Explained"},"content":{"rendered":"\n

How do habits form<\/a>? What is the biological program of a habit?<\/p>\n\n\n\n

A habit is something you do without thinking because the behavior is programmed into your brain as an automatic response. There are several components to this biological \u201cprogram\u201d: the cue, the routine, the reward, the craving, repetition, and the belief.<\/p>\n\n\n\n

Keep reading to learn about the habit-creation process.<\/p>\n\n\n\n\n\n\n\n

1. The Cue<\/h2>\n\n\n\n

How do habits form initially? They first start with a cue. The cue is what starts the automatic program running in your brain<\/strong>. Cues are also called \u201cprompts\u201d or \u201ctriggers.\u201d They can be either external (something in your environment) or internal (your thoughts or emotions). For example, say you have a habit of drinking coffee in the morning. This habit might have an external cue, such as the smell of coffee from other coffee drinkers in the office. Or it might have an internal cue, such as feeling drowsy in the morning.<\/p>\n\n\n\n

2. The Routine<\/h2>\n\n\n\n

The routine is what you do automatically when the program runs.<\/strong> In our coffee example, the routine might consist of getting your coffee cup, going to the coffee maker in the break room, and pouring yourself a cup of coffee.<\/p>\n\n\n\n

3. The Reward<\/h2>\n\n\n\n

The reward is a positive sensation that your brain associates with the routine or with completing the routine. <\/strong>The reward gives your brain a reason<\/em> to execute the routine. It could be a pleasurable experience, or it could be relief from something negative such as pain or fear. Either way, to be part of the habit, the reward must be immediate<\/a>. This is because your brain processes things that happen later on separately from the habit \u201cprogram,\u201d even if they\u2019re direct consequences of the routine. So behaviors that generate immediate pleasure or relief but have negative long-term consequences lead to bad habits. <\/p>\n\n\n\n

For example, if you drink a cup of coffee and it immediately makes you feel more alert and energetic, this will reinforce your coffee-drinking habit. On the other hand, suppose you try to address your fatigue problem a different way: You work through lunch so you can go home an hour earlier and get an extra hour of sleep. The extra sleep makes you feel more alert and energetic the next day. The reward is the same, but the delay between the routine of working through lunch and the reward of getting an extra hour of sleep is probably too long for it to make working through your lunch break habit-forming.<\/p>\n\n\n\n

According to Nir Eyal, the reward must also be variable<\/em><\/a>\u2014in other words, it shouldn\u2019t be predictable. This is especially true for rewards that suffer from diminishing returns<\/a>, meaning they\u2019re less rewarding the more times you receive them. For example, suppose you have a phone app that displays a joke whenever you open it. If it always gives you the same joke, the app probably won\u2019t be habit-forming because there are rapidly diminishing returns to hearing the same joke over and over. But if it displays a different joke each time you click on it (a variable reward), then the app is more likely to be habit-forming. <\/p>\n\n\n\n

On the other hand, a reward like relief from fear or discomfort remains potent every time the fear or discomfort is present, so you don\u2019t need to vary it.  <\/p>\n\n\n\n

4. The Craving<\/h2>\n\n\n\n

The craving is a powerful urge to execute the routine in anticipation of the reward.<\/strong> Some authors, such as Clear, list this as an essential component of habits. They argue that the cue triggers the craving, which in turn causes you to execute the routine<\/a>. Others, such as Oakley, leave out the craving step, stating that you perform the routine automatically in response to the cue.<\/a> <\/p>\n\n\n\n

Let\u2019s return to our example of a coffee-drinking habit and assume it\u2019s the smell of coffee that constitutes the cue. Any time you smell<\/em> coffee, you\u2019ll start to crave<\/em> coffee, and the craving will continue even if you consciously decide not to get any coffee today. <\/p>\n\n\n\n

5. Repetition<\/h2>\n\n\n\n

Repetition is necessary for habits to form<\/strong>. This is partly because, as we said before, your brain executes the routine in anticipation of the reward\u2014to anticipate what the outcome of a certain behavior feels like, you must have done it before. You also have to do something many times<\/a> before the movements or other actions involved can become automatic. In other words, it takes time and repetition for your brain to build the routine for the habit program.<\/p>\n\n\n\n

Eyal argues that habit formation<\/a> is not just a matter of repetition, but of investment<\/em>: The more time, energy, and value you put into something, the stronger your habitual attachment to it becomes<\/a>. Investment gives you something to lose (or cease to benefit from) if you were to cease engaging in the habit, and so fear of loss makes the habit stronger. <\/p>\n\n\n\n

For example, if you have a habit of using a social media app, over time, you\u2019ll make a lot of posts and build up your network. Or, if you have a long-standing habit of drinking coffee, maybe you\u2019ve invested a lot of time in finding which blends taste the best and which coffee makers work the best. <\/p>\n\n\n\n

6. The Belief<\/h2>\n\n\n\n

According to Oakley, the belief is an additional component of the habit program in your brain<\/a>. She observes that every habit tends to be grounded in something you believe about yourself or about the world you live in.<\/strong> <\/p>\n\n\n\n

For example, maybe you have a habit of snacking when you\u2019re under stress, and you believe that having something to munch on helps you stay calm. This habit could never develop without the underlying belief: You wouldn\u2019t have started snacking to relieve stress if you didn\u2019t believe snacking could<\/em> relieve stress.<\/p>\n\n\n\n

Most other authors don\u2019t consider underlying beliefs to be part of the habit itself. However, they would probably concede that your underlying beliefs do affect your habits because these beliefs influence what behaviors you\u2019re willing to do or repeat and color how you perceive the reward.<\/p>\n","protected":false},"excerpt":{"rendered":"

How do habits form? What is the biological program of a habit? A habit is something you do without thinking because the behavior is programmed into your brain as an automatic response. There are several components to this biological \u201cprogram\u201d: the cue, the routine, the reward, the craving, repetition, and the belief. Keep reading to learn about the habit-creation process.<\/p>\n","protected":false},"author":14,"featured_media":27089,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9],"tags":[1088],"class_list":["post-107162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psychology","tag-the-master-guides-changing-your-habits","","tg-column-two"],"yoast_head":"\nHow Do Habits Form? 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