Breaking Habits

I just finished reading the book "The Power Of Habit" by Charles Duhigg and thought I would share some of the powerful take-aways I have from this book.  It feels so good continue learning and growing in life and as a therapist.  I enjoy sharing the new research findings I come across, and this book opened my eyes to many new ways of thinking about habit forming and habit breaking.  I have already found this useful in my own life, and now hope sharing this information will be helpful in leading others to this book to read for themselves.  Here are a few of the major points I found interesting from "The Power of Habit":

• The reason for habits is to help the brain function automatically whenever possible to save energy.


• You can’t just stop a habit, you have to replace it with another habit.


• The habit loop consists of the Cue/Trigger - Routine - Reward


• To break a habit, you must determine the cue and reward and then change the routine.

Example: if the cue is biting your finger nails, why are you biting your nails?  Boredom, anxiety, tension?  Once you determine the cue or trigger, what is the habit’s reward?  Physical stimulation or a sense of satisfaction or accomplishment?  Now, what could you do to relieve boredom and/or anxiety and get a similar reward?

The first step is becoming mindful and aware of your actions.  To help do this, get an index card to carry with you throughout the days for about a week. When you begin to engage in the habit (i.e. biting finger nails) make a hatch mark on the index card.  This helps build your awareness of the cue/trigger.  Once aware of the cue, try to change the habit of biting your nails to something like gently rubbing your jaw to relieve the tension or tap your fingers on a desk to produce a physical response.  This will result in a similar reward, overriding the old habit with a new one.

• For habits to permanently change, people must believe that change is possible.  Groups are helpful in building and holding onto the power of belief because each individual member of the group sees other people able to make changes, therefore realizing it is possible for them too.  Belief is easier when it occurs within a community.

Example: If you want to quit smoking, figure out a different routine that will satisfy the cravings filled by the cigarettes.  Then, find a support system, a collection of other former smokers, or a social circle free of nicotine that will be there for you when you might stumble and help you believe you can make this change.

Happy Changing Habits in the New Year 2013!

 

Kimberly Atwood is a psychotherapist in private practice in Doylestown, Pennsylvania. She specializes in working with women and men in their late teens, 20’s and 30’s dealing with eating disorders, sexual and relationship issues, anxiety, life transitions and personal growth.  Please visit www.Kimberlyatwood.com for more information.