Let's explore a typical day in your life.

Do you follow a predictable morning routine? What about your daily commute or school/work route? Do you find yourself gravitating towards the same lunch spot each day, or perhaps sitting with the same group of people? Do you check social media around the same times daily? And does your bedtime routine remain consistent each night?

These routines may seem mundane, but they serve a crucial purpose. Without them, our brains would be constantly overwhelmed, analyzing and making decisions at every turn. Habits streamline our daily activities, conserving energy and enhancing efficiency.

It's astonishing to learn that nearly half (45%) of our daily actions are driven by habits (Neal et. al., 2006). When you think about it, habits shape a significant portion of our lives.

Personally, I find myself juggling both good and bad habits. Stephen R. Covey defines a habit as the convergence of knowledge (knowing what to do), skill (knowing how to do it), and desire (wanting to do it). Similarly, Charles Duhigg, a renowned author and business reporter, describes a habit as a formula our brains automatically follow.

Although it may not be New Year's resolution season, any time is opportune for reflecting on our lifestyle and making necessary adjustments. It can be beneficial to compile a list of your daily habits to discern between positive ones and those that could be refined or replaced. This process also helps to identify any gaps or areas for enhancement.

One pivotal question to ponder during this review is, "Are these habits conducive to achieving my goals?" This introspection allows for a candid assessment of our habits – the good, the bad, and the ugly. When embarking on change, we typically start with noble intentions.

But why is it that these intentions often fall short? It could be that we're attempting too much change too quickly, leading to overwhelm. Alternatively, the desired new habit might be too daunting. In such cases, it's beneficial to start small, gradually progressing towards our ultimate objective.

In my research on habits, I encountered myriad methods for simulating new ones. The abundance of options reflects the uniqueness of each individual and their circumstances. While there's no one-size-fits-all approach, I'll highlight a select few strategies from which you can cherry-pick what resonates with you.

Developing a New Habit:

"If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude." – Colin Powell

Altering habits is often easier said than done. The key lies in substituting the old habit with a new one. Now is an opportune time to evaluate where your habits are leading you. Many individuals encounter setbacks along the way, but comprehending how habits function can facilitate the process of instilling a new habit.

Personally, I tend to be overly ambitious, perpetually striving for productivity and self-improvement. It's tempting to anticipate immediate improvement, but genuine progress takes time. As you contemplate your new habit, adopt a realistic approach and temper your expectations. I find it helpful to delineate my ultimate goal and then commence with a smaller, more manageable habit. Subsequently, as I integrate this new behavior into my routine, I gradually introduce additional feasible habits. This gradual process yields the most effective outcomes, albeit over time.

Our journey begins with acknowledging our current habits and discerning which to modify or initiate. Identify the habit you seek to change. For instance, now that the nice weather is here, I aspire to develop the habit of speed walking/jogging on my lunch break at work – an ambitious objective. However, recognizing its infeasibility upfront, I opt to commence with a more achievable habit: perhaps beginning with 3 days per week.

The "Habit Loop":

"In a nutshell, your health, wealth, happiness, fitness, and success depend on your habits." – Joanna Jast

Charles Duhigg, in his book "The Power of Habit," outlines a pattern or "habit loop" comprising three components: cue → routine → reward. Each behavior follows this loop, which solidifies the habit with repeated use. Duhigg emphasizes that habits are formed by amalgamating a cue, a routine, and a reward, then cultivating a craving that perpetuates the loop.

Cues:

"The trigger, driven by internal or external cues, informs the user of what to do next; however, if the user does not take action, the trigger is useless…..To initiate action, doing must be easier than thinking." – Nir Eyal

Cues serve as triggers for habits. They encompass various factors such as location, time of day, emotional state, thoughts, beliefs, and social interactions. Cues vary among individuals and situations, dictating the subsequent routine.

For instance, consider the habit of charging one's phone upon starting the car. Here, turning on the car serves as the cue, prompting the routine of charging the phone immediately. Another example entails setting out tennis shoes as a cue to prepare for an early morning run.

Routines:

"You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine." – John C. Maxwell

Upon recognizing the cue, the routine ensues. When modifying an existing habit, the chosen routine is pivotal. This routine isn't confined to physical actions but encompasses mental and emotional rituals as well.

Suppose you habitually spend your lunch break scrolling through social media. If you seek to replace this routine with something else, consider slight adjustments to the existing habit.  For instance, train yourself that for 5 minutes you will scroll social media and for the remainder of the break you do something more productive, like taking a walk.

Rewards:

"When a habit emerges, the brain stops fully participating in decision making. Unless you deliberately fight a habit- unless you find new routines- the pattern will unfold automatically." – Charles Duhigg

Rewards are integral to establishing a new habit. They satisfy cravings and reinforce behavior, prompting the brain to anticipate the reward upon completion of the routine. Rewards need not be tangible; the intrinsic satisfaction derived from the habit can suffice.

For me, the solitude of meditating regularly constitutes a rewarding experience, fostering a sense of accomplishment and enjoyment.

Cravings:

"Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier." – Charles Duhigg

Cravings propel habits. They manifest when the brain anticipates a behavior and the ensuing reward. By understanding these cravings, we can experiment with alternative rewards to fulfill them.

For instance, if the craving is social interaction, engaging in brief conversations or connecting with loved ones can suffice as alternative rewards.

Making a Plan:

"Successful people are simply those with successful habits." – Brian Tracy

When embarking on change, devise a plan and commit to it. Simulating new habits entails considerable effort and motivation. To sustain motivation, regularly remind yourself of the purpose behind the change and its anticipated benefits.

Moreover, prioritize consistency. Establishing a new habit requires repeated practice, typically taking around 21 days to form and three months to solidify as a long-term lifestyle change. The emphasis should be on consistency rather than immediate results and for heaven sake, please be patient with yourself.

As you navigate this process, remember that change is gradual, and setbacks are inevitable. Focus on the incremental progress, and remain patient with yourself.

In conclusion, habits wield significant influence over our lives. By understanding the mechanics of habit formation and implementing strategic approaches, we can initiate positive habits conducive to personal growth and fulfillment.