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Bad habits are not only smoking or drinking alcohol. These are any regular activities that harm our mental and physical health. For example, mindlessly chewing chips while looking at TV is also a bad habit. Are they really easy to get rid of?
In fact, each of us is literally woven from habits – we do so many things in life automatically. Why are they so easy to form?
Easiest way
“Research in behavioral psychology shows how we easily turn meaningful actions into habits,” writes psychotherapist and former Buddhist monk Donald Altman.
From the point of view of brain science, everything is explained quite logically. The process of thinking requires energy, so in order to save money, it is easier for the brain to develop a habit than to think every time and waste valuable resources. This is the benefit of habits.
“Imagine how difficult it would be to drive a car if we got behind the wheel every time for the first time,” writes Altman. Turning on the computer, typing, using a smartphone, reading – all these and many other actions would be very difficult to perform if they did not degenerate sooner or later into habits.
On the other hand, this is why changing habits is not easy. The striatum, a part of the brain associated with habitual actions, regulates muscle tone and, among other things, is associated with the formation of conditioned reflexes. This is an ancient area of the brain that works unconsciously, automatically.
By repeating the same choice over and over again, we quickly form different patterns. This applies not only to physical actions, but also to thoughts, decision-making, or what we usually focus on. This is how habits are created – and they are extremely far from reflection and free will.
Willpower
What makes our brain turn off the usual route and get to work? arbitrary attention. This is what we need to use to pay attention to the habit and decide if we want to change it, writes Donald Altman.
When we are operating on autopilot, it is worth taking a break and directing voluntary, conscious attention to what we are going to do and why. At first, it’s not easy at all. It takes an effort of will to concentrate and think about whether the next action will benefit us.
Philosopher and psychologist William James believed that volitional effort is, in fact, an effort of attention. It is possible due to the fact that we activate the work of the prefrontal cortex in the brain, which is responsible, among other things, for understanding, empathy and self-awareness. That is, technically, we switch the work of different parts of the brain, and this gives us great opportunities.
Take a break and think – what could be easier? However, in a hurry, because of a lot of things, because of laziness and just living “on the machine”, we remember this much less often than we should.
Practice
So, it’s time to stop. Pay attention to your actions or thoughts. Assess their benefits to us. And choose those that can really make us happier, healthier, more successful – the list can be continued, based on a personal value system.
In essence, this is a workout that involves the prefrontal cortex of the brain. The more often we practice, the easier it will be for us to manage our own habits from time to time.
To get started, you can conduct a small experiment that Donald Altman suggests. As you read this article, stop for a few moments. Turn your attention inward and ask yourself two questions:
- What choices can I positively influence right now?
- How would my life change if I made this choice based on my values?
Perhaps, while reading the text, you are simultaneously thinking of going for fast food because you are hungry, and these questions will “redirect” you to a cafe where you can find a more healthy lunch. Or you sit in an uncomfortable position, habitually crossing your legs, and conscious attention to the body will remind you to change its position and restore blood flow.
Or maybe you made a mistake and mentally blame yourself. Then conscious attention will help you make a choice in favor of more productive installations. For example, at a critical moment, it will remind you that a mistake you made can teach you something, and next time you will do the right thing.
And if at first it’s hard for you to remember that you need a pause, put some object next to you or hang a bracelet on yourself that will serve as a reminder of this.