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Interrupting Habits

What is a habit? A common definition states that a habit is a “settled or regular tendency or practice, especially one that is hard to give up”. Basically, when things we do fall into a “cue-routine-reward” cycle, we naturally form a habit. Let’s explore this.

First, the “cue”. This is something that happens regularly (i.e., at a certain time, at a certain place, when with someone, when doing a particular task, etc.), such as waking up or arriving to school.

Next, the “routine”. The routine is the action we repeatedly take after the “cue”, such as eating breakfast, exercising, or checking our phone.

Finally, the “reward”. This is the benefit we gain from the routine and/or how we feel after the routine has finished, often what helps the brain decide if this is worth remembering for the future.

Have you ever stopped to think about habits and how they affect our daily life? While most habits are beneficial, such as brushing our teeth or maintaining an exercise schedule, other habits may keep us in routines that are not as helpful. We may repeat patterns that are not the best use of our time.

Most of us can identify at least one habit that we would like to change but the thought of doing it seems daunting. Thankfully, we don’t always need to make new habits – we just need to interrupt the habits that no longer serve us and adjust the “cue-routine-reward” cycle to dedicate our time more effectively. 

In today’s Wellness Wednesday, we try a strategy to interrupt our habits so that we can use our time more wisely.

     

 Try this:

As a class, group, or family:

  • Start by identifying a goal you would like to achieve, such as having extra time in the morning, being more productivity during the day, getting fresh air in the evening, etc.
  • Now, make a list of what you do all day and see how you use your time. Notice opportunities when you could focus your energy differently. Perhaps you check your phone when you wake up but then you feel rushed in the morning, you sit with others while completing your work but you don’t get enough done, or you are on screens all evening.
  • Consider these questions:
  • What is your end goal (i.e., less time on screens, more time in the morning, get some exercise, get more sleep, etc.)?
  • When does the habit impact your day most (i.e., scroll before bed = later bedtime; check phone in the morning = rushed; sit down after dinner = inside all evening, etc.)?
  • What is the ripple effect of the habit? (i.e., if I stop scrolling before bed, I may fall asleep earlier and have better sleep habits; if I set a schedule to check my phone, I may gain more time during the day and be more productive; if I move my phone out of reach in the morning, I may stop hitting snooze and feel less rushed; if I walk after dinner, I may spend less time on screens and get some exercise, etc.)
  • Choose the habit you would like to change and identify the current loop:
  • What is the Habit? _________________________ (e.g., scroll in the morning)
  • What is the Cue? __________________________ (e.g., wake up)
  • What is the Routine? _______________________ (e.g., wake up, check phone)
  • What is the Reward? _______________________ (e.g., feel connected)
  • Since a habit is something that our minds automatically follow, we now need to think of a healthy switch to make to interrupt the current habit loop and achieve your desired result. The change doesn’t have to be big or elaborate – just enough to establish a positive association to shift the current habit so that you can use your time more wisely.
  • Complete the questions again with your changes:
  • What is the NEW Habit? _________________________ (e.g., scroll using a timer)
  • What is the Cue? ______________________________ (e.g., wake up)
  • What is the NEW Routine? ______________________ (e.g., wake up, use timer)
  • What is the Reward? ___________________________ (e.g., more time + feel connected)

Some tips and reminders:

  • Start small. Choose one, small habit to interrupt and focus on making that change well.
  • Replace habits and patterns with things that you like and enjoy. When you choose something that feels like more work or that you are dreading, you’re less likely to stick to the change. For example, maybe you want to be more grateful each day. While a common suggestion is to keep a gratitude journal, if you’re not a writer, this may feel more like a chore than a healthy switch. Instead, try sharing three things you are thankful for or saying a “good” moment from the day as a household.
  • Hold yourself accountable. Change does require effort so include a way to keep track of your progress and brainstorm solutions to use if you need motivation or reach a roadblock. Write down your plan, anticipate pitfalls, take note of things that work or don’t work, switch up your environment, add some visual inspiration, check in with a friend or use technology (i.e., calendar reminders, habit tracker apps, etc.) to stay accountable, and revise your plan if it’s not working.

Ask yourself, there is no wrong answer:

How do you think this strategy could work in your life? What is one habit that impacts your day the most?

 

Connecting to our faith:

What is God’s will? What is His purpose for our lives? As Paul writes in Ephesians (5:8), we are called by the Lord to walk as “children of light”. When we look to God for support and guidance to make a change in our life, we let His purpose and direction for us become our purpose and direction.

“Do not be conformed to this world, but be transformed by the renewing of your minds, so that you may discern what is the will of God—what is good and acceptable and perfect.” (Romans 12:1-2)

“Whoever heeds instruction is on the path to life, but one who rejects a rebuke goes astray.” (Proverbs 10:17)

 

Further Learning:

Employees of LDCSB check out WorkLifeHealth from EAP Provider Morneau Sheppell.

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