The Science of Habit Formation
There’s a lot of science behind the process of habit formation. Behavioral psychologists have discovered that every habit—good or bad—follows the same three-step pattern, remembered as the three Rs:
- Reminder – the trigger that initiates the behavior
- Routine – the behavior itself, the action you take
- Reward – the benefit you get from the behavior
For example, going to a movie is the reminder. Ordering popcorn is the routine. The delicious, salty, buttery flavor is the reward. Reminders could also be the time of day, weather, a sporting event, or a work task. Literally, almost anything can be a trigger.
Routines
Routines are similar to computer programs. Press the button, and the program runs the same way every time.
Feeling bored? Open the fridge. Nothing appealing? Grab a handful of nuts from the pantry. Go back to work.
You likely have many routines running throughout your day, each prompted by a different trigger. Even if you think you’re not a “routine person,” being out of your normal environment—like traveling or hosting guests—often disrupts routines and makes you notice them.
Rewards
After the routine comes the reward—the benefit you gain from following the routine. Every habit has some kind of reward; otherwise, you wouldn’t repeat it.
- Eating a few squares of milk chocolate gives a small boost of endorphins.
- Drinking wine on a girls’ trip or laughing late into the night provides a short-term “happy feeling” reward.
These rewards reinforce the habit, even if they aren’t always productive in the long term.
Habits
Repeat a routine enough times, and you’ve got a habit. Habits are hard to break, even if the reward disappears.
Imagine going to Friday happy hour with coworkers for years. The jokes aren’t funny anymore, alcohol gives you a headache, but you continue because the habit has taken over.
The same happens with eating habits. You might enjoy snacks after the kids go to bed, but end up overeating without realizing it. Over time, habits become the boss, controlling choices beyond conscious thought.
Good Habits vs. Bad Habits
Ask yourself:
- Are my habits aligned with my goals?
- Are they helping or hurting me?
- Do they take me closer to or further from my goals?
Short-term rewards are most efficient at creating new habits because the connection between the routine and reward is obvious. Long-term benefits, like a morning swim, take more effort to turn into habits because the immediate reward isn’t as strong.
Switching from Bad Habits to Good Ones
How do you train yourself to adopt good habits? Focus on long-term benefits.
For example, waking up early for a swim is easier if you remind yourself: “I want a strong, fit body” or “I want a healthy heart.” Smaller, intermediate rewards—like feeling alive after the cold water—can help maintain motivation initially.
Your “Why” matters. Superficial goals, like fitting into a bikini, are fleeting. Goals tied to values—health, energy, or being active with family—create long-lasting motivation.
Habits Determine Your Results
Your outcomes are the sum of your habits—good and bad. Consistency is key. Losing weight or achieving any goal depends on replacing unproductive habits with productive ones:
- Daily exercise
- Drinking water
- Taking supplements
- Packing healthy lunches
- Going to bed early
One meal off plan or even a week won’t undo progress. Daily habits dictate long-term results.