Sunday, November 29, 2020

Amsterdam Itinerary (Video + Tips)

Amsterdam first appears as a huge city. I stood in awe as I floated across the wide river on a ferry one night to...
More

    Latest Posts

    Amsterdam Itinerary (Video + Tips)

    Amsterdam first appears as a huge city. I stood in awe as I floated across the wide river on a ferry one night to...

    You Can Always Be Criticised, No Matter What

    No matter what you do, people can find a way to criticise you. And in a way, that's freeing. I should know. I work as...

    Why Bad People Don’t Want You to Succeed

    I've always felt like I had to work 3 times harder than everyone else to achieve the same results. That's not because I'm less intelligent...

    Using the Knock-On Effect to Build Healthy Routines

    Do you want a healthy morning, evening, or self-care routine? It might be easier than you think by using natural innate behaviour. Studies have shown...

    How To Break Bad Habits & Start Good Habits

    This 4-step habit loop reveals what makes a habit, and how you can use it to break bad ones and start good ones.

    In 2012, Charles Duhigg published a book called The Power of Habit. In it, he identified this 4-step process of what constitutes a habit – good or bad.

    The cue, triggers the brain to initiate a behaviour. For example, a gambler hearing the sound of chips in the background (not potato chips). The cue is about noticing the reward.

    This then kick-starts the craving. This could be desiring the feeling of excitement in the gambler’s case, or of stress-relief, or satiety. The craving is about wanting the reward.

    The response is the actual action or thought that you perform to satisfy the craving. It could be placing a bet in the gambler’s case, smoking a cigarette in the chain smoker’s case, or eating a Sticky Toffee Pudding in the grazer’s case. The response is about obtaining the reward.

    The reward is the end-goal of the habit. It satisfies your craving, delivering satisfaction and relief. Rewards teach which actions are worth remembering, which shows how a habit is formed.

    This 4-step process is called a neurological feedback loop. You could think of it in terms of the problem phase (cue & craving) and the solution phase (response & reward).

    If you’ve seen The US Office, Dwight is offered a mint by Jim which Dwight wants, reaches out for, and the mint provides culinary satisfaction. Before long, when he hears the mints, the sound acts as the trigger and Dwight accidentally reaches out for one even before Jim has offered. His brain has begun to associate the Okay, it’s not quite the Pavlov experiment, but does provide a good illustration.

    Pavlov’s Dwight.
    //s.imgur.com/min/embed.js

    Another example – Cue: your phone buzzes with a message. Craving: you want to learn the contents of the message. Response: you grab your phone and read the text. Reward: you satisfy your craving to read the message, and grabbing your phone becomes associated with your phone buzzing.

    Breaking down bad habits

    Eliminate the cue, and the craving won’t start. Reduce the craving, and you won’t be motivated enough to act. Make the behaviour difficult, and you won’t be able to execute it. If the reward fails to satisfy your desire, you’ll have no reason to do it again. This is how we break a bad habit:

    Cue: make it invisible. Craving: make it unattractive. Response: make it difficult. Reward: make it unsatisfying.

    People often attack bad behaviour at the cue stage, by getting rid of all the cigarettes or chocolate in the house, by banning dodgy websites with their internet provider, or by not allowing themselves to enter a tempting situation in the first place. But there are also other angles to approach bad habits at the craving, response, and reward stages.

    Building good habits

    Cue: make it obvious. Craving: Make it attractive. Response: make it easy. Reward: Make it satisfying.

    This framework doesn’t cover every behaviour in life, but does seem to cover lots of aspects of our lives, whether subtle or significant. So when it comes to changing your or other people’s behaviours, consider this theory.

    Notes: find GIFs, featured image,

    LEAVE A REPLY

    Please enter your comment!
    Please enter your name here

    Latest Posts

    Amsterdam Itinerary (Video + Tips)

    Amsterdam first appears as a huge city. I stood in awe as I floated across the wide river on a ferry one night to...

    You Can Always Be Criticised, No Matter What

    No matter what you do, people can find a way to criticise you. And in a way, that's freeing. I should know. I work as...

    Why Bad People Don’t Want You to Succeed

    I've always felt like I had to work 3 times harder than everyone else to achieve the same results. That's not because I'm less intelligent...

    Using the Knock-On Effect to Build Healthy Routines

    Do you want a healthy morning, evening, or self-care routine? It might be easier than you think by using natural innate behaviour. Studies have shown...

    Don't Miss

    Stay in touch

    Get a summary of the week's posts to your inbox.