Why Habits Matter: The Science and Benefits of Habit Formation

Have you ever wondered why some people seem to have it all figured out?

They wake up early, stay fit, eat healthy, work productively, and enjoy time relaxing. They seem to have a natural knack for living a happy, healthy life.

On the other hand, some struggle with sticking to their goals, managing time, or breaking bad patterns. They feel like they’re constantly fighting themselves, often feeling frustrated, stressed, even guilty.

What makes the difference between these two types of people? Is it genetics, luck, or talent? Or is it something else?

The answer is habits. 

Habits are the small actions that we repeat every day, often without thinking. They are the building blocks of our behavior, and they shape our lives in profound ways. Habits can either help us or hinder us…

Good habits, once established, are just as hard to break as are bad habits. -Robert Puller

 

What Are Habits And How Do They Work?

You probably have some habits that you do every day, without even thinking about them. Like brushing your teeth, making coffee, or checking your phone. But how did these habits form? And how can you change them, if you want to?

The secret is in a simple but powerful process called the habit loop. The habit loop has three steps: cue, routine, and reward.

A cue is something that triggers your habit. It can be anything you see, hear, smell, feel, or think. For example, when you wake up, see your toothbrush, or taste something bad, you get a cue to brush your teeth.

A routine is the action you take after the cue. It can be physical, mental, or emotional. For example, when you brush your teeth, you pick up your toothbrush, put on toothpaste, and brush for two minutes.

And a reward is the benefit you get from the routine. It can be something you can touch or something you can feel. For example, when you brush your teeth, you get a fresh breath, a clean mouth, or a sense of accomplishment.

The habit loop works like this: you see a cue, you do a routine, and you get a reward. The reward motivates you to repeat the loop. Over time, the cue and the routine become a habit. The habit becomes so natural that you don’t need to think or try to do it, you just do it.

For example, when you sit at your desk and log in for work (cue), you automatically make a cup of coffee (routine). The coffee smells and tastes good, and gives you a boost of energy (reward).

Or, when you feel bored or stressed (cue), you instinctively check your phone for notifications and scroll social media (routine). You get excited by any messages or content that interest you (reward).

How Our Brains Form Habits

The habit loop isn’t just a theory. It’s supported by scientific evidence from neuroscience, psychology, and behavior change.

One of the key findings is that habits are controlled by a part of the brain called the basal ganglia, a cluster of neurons responsible for habit learning and execution. It stores the associations between cues, routines, and rewards, and activates them when needed. It also saves energy by switching off other decision making parts of the brain.

Other factors that affect how quickly and easily we form habits include the frequency, consistency, and environment.

The more cues and triggers we have in our environment, the more likely we are to perform a habit. The more we repeat a habit loop, the more it becomes ingrained in our brain.

Neural pathways link the cue, behavior, and reward together. They become stronger and faster with repetition, making the behavior more automatic and effortless.

This is the power of habits. They allow us to do complex tasks without much mental energy or willpower. They also help us cope with uncertainty and complexity by providing a sense of predictability and control.

Given these unique advantages, it’s no surprise that habits permeate nearly every aspect of our lives.