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This is the third post in our series on productivity thieves, those habits and distractions preventing you from achieving your full potential. Check out our previous posts on ‘fractured focus’ and ‘decision fatigue.‘
Have you ever gotten to work and not remembered how you got there? You must have brushed your teeth, taken a shower, and fought through traffic, but you don’t recall doing any of it.
This can happen because your morning routine is a habit requiring barely any conscious thought—and it’s probably not the only one.
What about the mid-morning cheese danish, the procrastination before a big project, or the hours of social media that beat out visits to the gym? If you consciously choose routines like these because they bring you fulfillment, then have at it! But if you do them without really thinking or when you’d rather do something else, ask yourself:
What if, instead, you could put the productive behaviors you want to adopt on autopilot?
Today, we’re exploring how you can make productive habits more automatic and giving you four steps for creating better routines.
Note: If we had you at “productive” and you’re ready to dive into action, go right ahead.
“When a habit emerges, the brain stops fully participating in conscious thought.”
—Charles Duhigg
In his book “The Power of Habit,” author Charles Duhigg looks at the science of habit formation and describes it as a behavioral loop with three parts:
So a cue might be an anxious feeling you get when an involved project lands on your desk. The anxiety causes a craving for relief that you satisfy with the routine of, say, eating a cheese danish. The danish gives you a reward—a feeling of pleasure that momentarily relieves the anxiety.
The more you satisfy a given craving with the same routine, the more your brain relegates that habit loop to some of its more primitive regions, which are able to override your conscious (that is, better) judgment.
Nicholas Carr, who we’ve referred to before in this series, points out that “…as we repeat an experience, the synaptic links between the neurons responsible for it grow stronger and more plentiful.” He adds that even though this repetition helps us gain new skills, “it can also entrench undesirable habits.” Charles Duhigg explains this entrenchment further, saying, “When a habit emerges, the brain stops fully participating in conscious thought.”
The good news is that the habit loop is an ancient system that isn’t changing any time soon. That makes it predictable. And because it’s possible to make almost any routine an automatic behavior, the same ability to act unconsciously that can cause you to look at your phone for hours after you tell yourself to stop can also work for you.
According to Charles Duhigg, “…to change an old habit, you must address an old craving. You have to keep the same cues and rewards as before, and feed the craving by inserting a new routine.” (emphasis added)
With that in mind, here are four steps to change up your routines:
Win small
You’re more likely to change an unproductive habit if you set your sights on one routine to reform. The new routine should be something specific that will present you with small wins—tiny but noticeable improvements.Switch routines
Now that you know what routine you want to change, you can substitute it into your habit loop. It’s important that you do the new routine in response to the old cue and that you receive the same reward.Make a chain
Once you’ve started doing your new routine in response to an old cue, give yourself a visible way to acknowledge your success.The power of habit is that it can turn challenging life changes into automatic behaviors. Major shifts won’t happen overnight, but small wins can. If you’re trying to adopt advice from previous posts in this series or wanting to embrace any new productive behavior, the steps above can help you make it happen without it feeling like an uphill battle.
Cerita ini fiksi belaka, kemiripan dengan kejadian sesungguhnya hanyalah kebetulan, atau dirimu memang ingin membuatnya kebetulan 😅
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