The Habit Loop

“If you can identify the cues and rewards, you can change the habit” Charles Duhigg

I thought it best to review some of the things I’ve covered the last few weeks.  Remember that nasty 'resistance' we’ve been talking about, and how it keeps us from accomplishing our goals, and being all that God intended us to be?  Resistance is not our friend.  If we could borrow one of Obama’s drones, we could call out a hit on it.  But since we don’t have access to said weapon we need to do hand to hand combat on the battleground, and we need armor and a lot of power to win out against resistance.

I’ve been thinking more about the idea that perhaps our habits have the power we need to fend off our evil foe.  So let's try and take a closer look at some of those habits to see if we could better understand how we develop them, and learn how to access them to accomplish our goals. In his book, 'The Power of Habit' (http://charlesduhigg.com/ ) Charles Duhigg discusses the development of a habit and refers to it as a loop.  He explains that the loop has essentially three parts to it: a cue, a routine, and a reward.  Once we can identify them, Duhigg says,  we've taken our first steps to changing our habits.

Let's first look at some habits we’re familiar with and see if that loop is present. We’ll start with a good habit: Brushing our teeth: We get out of the shower (cue), then brush our teeth (routine) and our mouth feels fresh and clean (reward).  Now a bad habit: smoking a cigarette: you finish your meal (cue), you smoke (routine), and your nicotine craving is met (reward).  Yep, there's a loop alright.

Did you know that this ‘loop philosophy’ is commonly used by marketing experts when new products are introduced?  Scientists have also been doing research to test possible health applications using the loop and the power of habit.  Duhigg talks in his book about a specific study that helped stroke victims to rehabilitate faster.  The study worked with two different groups, one group was told what they needed to do to improve, and then taught how to integrate the loop idea into their exercise regime (cue, routine, reward).  The second group of patients was given instructions as to what they needed to do to improve, but no instruction on how to use the loop model to help them.  The groups showed significant differences in their progress.  The group with the habit training far exceeded the other group in their ability to withstand pain, and their recuperation.  Once again reminding us about the power our habits and the impact they can make in our lives.  Once we understand this loop and its significance, it unlocks the door to being able to create new healthy habits and get rid of old ones.

Do you want to save money, get healthier, read more, write more, cook more, paint more, or get more organized? Begin by taking your large goal and breaking it down into small steps and start a new habit.  Example: If I wanted to travel, here’s what my goal might look like: In order to go to Australia in June 2014, I will save $100 from each of my paychecks. 

Now, let’s use the loop idea: What is the cue that we could use? Let’s just say when I receive my check, that is the cue. Now what is the routine I want to create? Cash the check and take $100 out and put it in a vacation saving’s container.  OK, then what can I do for the reward?  I could draw a picture of a thermometer, then clip out a photo of Paris from a travel brochure and glue it to the top, and then attach it to my cash container. Then, when I put my money in the container every two weeks, I will see the photo of Paris each time, and I can shade in the different levels on my thermometer to show how I am moving up closer to my goal.  Once I continue doing this, it becomes a habit. (probably way too much much laying around...but you get the idea.)

So that's how it's done!  Seems simple enough, doesn't it?  Now, I’m ready to do my own scientific study…how about you?  Let’s start with something small.  You choose your own habit. Don’t forget… you need to devise a habit loop; 3 important steps: cue, routine and reward. 

 I’d love to hear about the habit you have selected. Post your comments on the blog or email me, Karen, at smallsteps4bigresults@yahoo.com