Episode 359

Understanding the Science of Habits

Published on: 13th February, 2024

Primary Topic: Understanding Habits

- Definition of a habit

- Components of a habit loop (cue, routine, reward)

- Importance of understanding the habit cycle

Primary Topic: Forming Positive Habits

- Starting small and building on simplicity

- Pairing new habits with existing ones

- Utilizing the power of rewards

- The impact of immediate gratification on habit formation

Primary Topic: Breaking Bad Habits

- Identifying the triggers for bad habits

- Substituting the bad habit with a healthier alternative

- The importance of consistency, patience, and grace in breaking old habits

- The process of changing how one thinks and shaping identity through habits

Primary Topic: Taking Action

- Encouragement to take the first step in forming positive habits and breaking bad ones

Janice Chaka [:

Hello, and welcome to the Traveling introvert. I recently talked about screen time and how I'm personally trying to reduce screen time. And one of the things that people messaged me back about was the fact that it is a habit. And so how do you go ahead and break bad habits and form positive habits because we've all heard of the saying, old habits die hard. But have you ever wondered why? It's because habits, both good and bad, form the very fabric of your daily life. They are the invisible architecture of your everyday existence, guiding how you act, guiding how you think, guiding how you feel, mostly without you realizing it. And so in this journey through the science of habits, we're gonna talk about how habits form and how you can harness that knowledge to reshape your habits and life for the better. So understanding the habit loop.

Janice Chaka [:

So let's delve into what a habit is. At its core, a habit is a loop that consists of 3 key components, a cue, a routine, and a reward. The cue triggers you to start the behavior. The routine is the The behavior itself. And finally, the reward is what your brain gets out of the habit, therefore reinforcing the loop. Understanding the cycle is crucial because it's the key to unlocking your ability to change habits. So building positive habits, how do you even do that. Start small.

Janice Chaka [:

If you wanna exercise more, begin with a routine that feels almost Too easy. Take a 10 minute walk. Simplicity isn't a sign of weakness. It is a strategic move to bypass resistance. Plus, pair this new habit with an existing habit to make it stick. For exist for existence. For instance, you may walk right after you finish morning coffee. This existing habit, drinking coffee, becomes a cue for your new one, walking for 10 minutes.

Janice Chaka [:

Then there's the power of reward. Never underestimate the power of rewards. These do not have to be large, but they do need to be immediately gratifying because we are into instant gratification. So after your walk, maybe allow yourself a few moments of social media time or a small piece of chocolate or, you know, whatever reward works for you. But this immediate reward what helps to solidify the habit loop in your brain. So that's positive habits. So what about breaking bad habits? Overcoming a bad habit can be compared to removing a deep rooted tree. You see, it requires determination and a very well thought out approach.

Janice Chaka [:

Begin by pinpointing what triggers The habit. It. What is the cue, and what reward do you get from it? Are you indulging on a unhealthy snacks due the hunger, or is it a way to procrastinate? Is it a way to take a break from work? After recognizing these factors, the Next step is to substitute the habit, like eating unhealthy snacks, with a healthier alternative, like taking a quick walk or maybe eating a healthy snack instead, that offers a similar reward to your brain. And remember, consistency is key. The formation of habits is not an overnight miracle, just like the breaking of old habits this is also not an overnight miracle. It is a process that requires not only consistency, put patience and grace with yourself. But every small step that you take is a step or a brick, I guess, in the foundation of a healthier and happier life. Keep going even when it's tough.

Janice Chaka [:

Even if you break your streak, there's nothing stopping you from starting again. Your future self will thank you for the efforts that you make today and in the future. And when you're thinking about this, you're not just changing what you do. You. You are changing how you think. Each habit becomes part of your identity because it becomes Introvert with with your everyday life. So by adding positive habits and removing negative ones, you are actively shaping a better and stronger version of yourself, which is great. Right? So take that 1st step today.

Janice Chaka [:

Why not? Thank you for listening. This is Janice at The Career introvert helping you build your brand and get hired. Have a great rest of your day.

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About the Podcast

The Traveling Introvert
A bite-sized podcast about traveling while running a business and being an introvert.
Not knowing what introversion was until my 30s, I feel that I wasted some of my early years by not really understanding myself. An inspiration for my business is that I want to help others understand themselves better, earlier on in their careers and their lives. Introversion is a very misunderstood area – introverts can suffer mentally and physically because people typecast them or act negatively towards them. It’s not nice to be trapped in a little box. When you label somebody, they tend to act like that label, which stops people from achieving their true potential. I don’t let being an introvert define me, I let it guide me.
If you are looking for some career coaching or just want to reach out
contact me at janice@thecareerintrovert.com