Building Habits

In my last post I wrote about how much of our life happens on auto-pilot in habitual decisions and actions that often don’t even reach our conscious mind. Not everything we do needs to be a conscious action (think about how tired your brain would become if you had to focus on every step you took and how annoyed you would be if you had to think about every blink), but becoming more aware of our subconscious or unconscious decisions is incredibly valuable if you actually want to make a change in your life. Michael Bungay Stanier looks at the ways we can actually change our habits in his book The Coaching Habit and he identifies five specific components to changing behavior. He writes, “To build an effective new habit, you need five essential components: a reason, a trigger, a micro-habit, effective practice, and a plan.”

 

If we think about the habitual actions that we barely notice, we can see that we will never actually change those habits if we don’t recognize those habits through self-awareness. It is not enough to just think to ourselves that we want to write more, exercise more, or have a more tidy home. We have to actually recognize what habits are shaping the end state that we want to change. We have to have awareness of a problem, issue, or thing that could be different, and then we have to dive deeper to understand what it is that leads to the thing we want to change. It all begins and is shaped by a self-awareness that is like pancake batter poured in a single spot. You focus on one thing but your awareness and recognition slowly spreads outward around that one thing.

 

Changing a habitual action requires steps to avoid our initial habit. You start with a recognition that there is a habit, but from there you have to recognize what that leads you into the original habit that you want to change and why you want to do something different. Do you automatically roll out of bed and grab your phone as a flashlight and then find yourself checking emails or Facebook for 30 minutes instead of making your coffee? What can you do to prevent yourself from grabbing your phone? Perhaps getting a flashlight by your bed, leaving your phone in another room, or maybe installing the clapper. Each of these solutions can be thought of as a micro-habit to try to replace the trigger. It is not a huge change on its own and may not even seem related to your original barely recognizable habit, but it may shape your behavior in a powerful way. And finally, you have to practice your new habit and trigger avoidance and have a plan for how you will pull it all together.

 

This is a very quick and simplified version of changing a habit, but throughout you can see the importance of self-awareness in making changes in your life. Habits stick because they go unnoticed. We don’t recognize what it is that drives our unconscious habitual decisions, so we end up with the same habits shaping our same behaviors and actions. We must be aware enough to recognize the change we want, what leads to the behaviors we want to avoid, and be aware enough to plan ahead to make those changes easier.

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