{"id":28455,"date":"2021-03-08T22:41:49","date_gmt":"2021-03-09T02:41:49","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=28455"},"modified":"2021-03-15T21:32:43","modified_gmt":"2021-03-16T01:32:43","slug":"how-to-form-a-habit","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-form-a-habit\/","title":{"rendered":"How to Form a Habit: Cues, Rewards, and Cravings"},"content":{"rendered":"\n

Do you want to know how to form a habit<\/a>? How does the system of cravings and rewards help us form habits?<\/p>\n\n\n\n

Knowing how to form a habit<\/a> can help you break bad habits<\/a> and form good new habits for the future. To make the most of your habits, you need to understand cravings and the reward cycle. <\/p>\n\n\n\n

Keep reading to find out how to form a habit. <\/p>\n\n\n\n\n\n\n\n

How to Form a Habit<\/strong><\/h2>\n\n\n\n

You now know that the habit consists of a cue, a routine, and a reward. But this is only part of the story. By themselves, the cue and reward would just be considered learning and don’t explain how to form a habit. For example, consider fixing a flat tire on your car. You hear the cue of the flat tire sound, and you feel the cue of the bumpiness of the ride. You have a routine to fix the tire. Then you have the reward of being able to continue on your ride, and the self-satisfaction of handiwork.<\/p>\n\n\n\n

But you don\u2019t have a <\/strong>habit<\/em><\/strong> of fixing your tire.<\/strong> It\u2019s not something you look do on auto-pilot, daily or weekly.<\/p>\n\n\n\n

The final essential component of a habit is craving. A craving is the <\/strong>anticipation<\/em><\/strong> of the reward when you get the cue, even before you actually get the reward.<\/strong> This craving pushes you through the routine so that you get the reward at the end of the habit. And if you don\u2019t push through the routine, you don\u2019t get the reward, and the craving is unsatisfied \u2013 making you unhappy.<\/p>\n\n\n\n

Imagine the habit of ordering fast food from McDonald\u2019s. You get the cue of delicious French fry smell. Before actually going through the routine, you crave the reward \u2013 the Big Mac with Diet Coke at the end. This craving pushes you through the completion of the habit\u2019s routine. And if you don\u2019t satisfy this craving by completing the habit, you end up pretty dejected as you instead eat your baby carrots. <\/p>\n\n\n\n

This craving makes the cue-routine-reward loop a true habit, rather than just simple learning. This is how to form a habit.<\/p>\n\n\n\n

Monkey Brains and Cravings<\/strong><\/h3>\n\n\n\n

The seminal work in understanding cravings was done in monkeys. The monkey was set in front of a blank computer screen. Periodically, a colored shape would appear on the screen. The monkey\u2019s job was to press a lever when this shape appeared, and it\u2019d get a drop of grape juice (which the monkey loved).<\/p>\n\n\n\n

When measuring activity in the monkey\u2019s dopamine neurons, a predictable pattern appeared \u2013 when the monkey got a reward (R), its brain activity spiked, indicating pleasure:<\/p>\n\n\n\n

\"habit_2_rewardnopredict\"\/<\/figure>\n\n\n\n

Source<\/em><\/a><\/p>\n\n\n\n

After many iterations of this loop, the monkey got really good at pulling the lever and getting the grape juice. It was good at recognizing the cue, doing the routine of pulling the lever, and getting the reward of juice.<\/p>\n\n\n\n

But interestingly, over time, the monkey began anticipating<\/em> the reward. The brain activity spiked when the cue appeared, well <\/strong>in advance of actually getting the reward<\/em><\/strong>:<\/strong><\/p>\n\n\n\n

\"habit_2_rewardpredict\"\/<\/figure>\n\n\n\n

Source<\/em><\/a><\/p>\n\n\n\n

Notice that the peak area of brain activity happens when the cue is sensed (CS). This is the craving that happens when you sense a cue.<\/strong> The activity no longer appears when getting the reward \u2013 in some senses, the brain is no longer pleasantly surprised at getting the reward, it just gets what is expected.<\/p>\n\n\n\n

Finally, the scientist tried a different experiment \u2013 give the monkey the cue, activate the routine, but give it no reward. Below, you\u2019ll see a spike of activity when the cue is sensed \u2013 anticipating the reward, but when no reward actually comes, the brain activity flatlines, indicating disappointment<\/strong>:<\/p>\n\n\n\n

\"habit_2_noreward\"\/<\/figure>\n\n\n\n

Source<\/a><\/p>\n\n\n\n

This is what happens when you get a cue (like smelling French fries), develop a craving, but end up not satisfying the craving. (Biologically, this serves the purpose of giving negative feedback<\/a> to the behavioral circuit \u2013 if you sense a cue and execute a behavior and don\u2019t get the reward, then maybe in the future you<\/a> shouldn\u2019t execute the behavior again.) It helps explain how to form a habit.<\/p>\n\n\n\n

The spike in activity when you sense a cue is the craving<\/strong>. This craving, this eager anticipation of the reward, kicks your habit into gear \u2013 you execute the routine, without even thinking hard about it, so you can get that sweet reward at the end.<\/p>\n\n\n\n

Now that you know how to form a habit, you can think about your own habits and what they mean for you. <\/p>\n","protected":false},"excerpt":{"rendered":"

Do you want to know how to form a habit? How does the system of cravings and rewards help us form habits? Knowing how to form a habit can help you break bad habits and form good new habits for the future. To make the most of your habits, you need to understand cravings and the reward cycle. Keep reading to find out how to form a habit.<\/p>\n","protected":false},"author":5,"featured_media":8233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,160,43],"tags":[226],"class_list":["post-28455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-science","category-self-improvement","tag-the-power-of-habit","","tg-column-two"],"yoast_head":"\nHow to Form a Habit: Cues, Rewards, and Cravings - Shortform Books<\/title>\n<meta name=\"description\" content=\"Do you want to know how to form a habit? 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