Once we have determined our preferred identity and set the habits we must adopt to align with our desired self, the “Habits Feedback Loop” becomes relevant. Understanding this loop can help us to intentionally shape our habits.
The habit feedback loop is not a one-time occurrence but a cycle that repeats over time. With repetition, the loop strengthens, making the habit more automatic and ingrained in our behavior. Positive reinforcement and a sense of satisfaction reinforce the habit, making it more likely to be repeated in the future.
Trigger or signal that prompts the brain to initiate a particular habit. It can be an external stimulus or an internal feeling. For example, seeing a notification on your phone can serve as a cue to check social media.
The craving is created by the cue. It is the desire for a reward that drives our behavior. In the previous example, the cue of a notification may create a craving for social connection or the fear of missing out.
The positive reinforcement or satisfaction that we experience as a result of performing the habit. It satisfies the craving that was initially triggered by the cue. In the case of social media, the reward could be seeing interesting posts, getting likes or comments, and feeling a sense of connection.
(Duhigg, 2013; Clear, 2019; Wood, 2019)
The positive reinforcement or satisfaction that we experience as a result of performing the habit. It satisfies the craving that was initially triggered by the cue. In the case of social media, the reward could be seeing interesting posts, getting likes or comments, and feeling a sense of connection.
Change your habits using the Habits Feedback Loop
By manipulating the different stages - Cue, Craving, Response, and Reward - we can effectively establish new habits or break existing ones.
Establish new habits
Break bad habits
- Shape your environment in a way that it actively triggers the desired behavior. E.g., if you want to eat healthier, ensure that a fresh fruit basket is always within your reach and in plain sight.
- Use Habit Stacking, which involves identifying an existing habit and using it as a cue for the new habit you want to establish. This means that the existing habit serves as a trigger for the new one.
- Shape your environment in a way that it a specific behavior is not triggered anymore.
- For example, if you want to reduce the time spent on social media, consider deleting the app or disabling notifications.
Craving - Make it attractive - Associate the new habit with something you enjoy
- Use temptation bundling, where you pair the new habit with something enticing. For example, if you're trying to establish a habit of running more, you can watch Netflix while you run, combining the activity with something you find enjoyable.
Craving - Make it unattractive - Associate the bad habit with something good that will happen when you avoid it
- Start repeating to yourself all the benefits that come from avoiding the bad habit. For example, smoking does not relieve your nerves, quitting smoking wont destroy them sustainably.
- The key is to make your desired habits easy to do. For instance, if you want to eat more apples, pre-cut them the night before to make it easy to grab one in the morning.
Response - Make it difficult - If your tendency is to come home after work and immediately sit on the couch to watch Netflix, unplug and hide the remote control to increase the effort required and discourage the undesired habit.
Reward - Make it satisfying - Link your behavior to a reward.
- Establish a personal loyalty program, e.g., where you reward yourself with €10 in your saving account every time you exercise. You can also utilize habit trackers to visually monitor your progress, which can be satisfying and motivating.
Reward - Make it unsatisfying - Link your behavior to a negative consequence or make promises to external people
- Establishing a personal contract with yourself or others . This should involve implementing a negative consequence every time the bad habit is indulged in.
The two most important things
Consisteny > Intensity
Developing or changing habits requires a significant amount of time. We have learned that habits are formed through consistent repetition of the feedback loop. Therefore, consistency and repetition are vital until the new behavior becomes an automatic pattern.
Success is what you avoid
Stop trying to be so good. Maintaining consistency just with small steps becomes easier when we refrain from striving for perfection or being excessively focused on achievement.
(Bush, 2020; Carter, 2021)
