The science of habits: understanding the behavioural patterns that shape our life

Have you ever wondered why certain things we do become second nature over time? Maybe you’ve found yourself driving home and suddenly realised you don't remember seeing any of the landmarks along the way. Or you've caught yourself staring into the pantry, unsure why you opened it in the first place. Whether it's brushing your teeth in the evening or checking your phone first thing after waking up, these repetitive actions are all driven by habits. Habits are powerful forces that shape our lives, often without us even realising it. Understanding the science behind how these habits develop can be the first step towards making meaningful changes. So, let’s dive into what habits are, how they are formed, and the impact they have on our daily lives.

What are habits?

Habits are the routine behaviours that we perform automatically, usually without even thinking about them. Did you know that our brains receive about 11 million bits of information every second? To manage this flood of data, our brains try to conserve energy by automating frequent actions and relying on habits to filter out unnecessary information and streamline our decision making. This automation lets us focus our mental energy on more complex tasks, but it also means that habits can have a strong influence on our actions and decisions.

The science behind habits

You might be wondering, how exactly do habits form? It all comes down to a complex three-part process in the brain known as the habit loop. The process starts with a cue, a trigger that initiates the habit. The cue then prompts a routine, which is the behaviour itself. Over time, this routine becomes familiar and automatic, requiring less cognitive effort. Finally, there's a reward, a positive outcome that reinforces the habit loop. Rewards can vary widely, from emotional or psychological boosts such as stress relief or a sense of accomplishment, to more tangible rewards such as improved productivity or better health.

Cue

There is always a trigger that initiates the habit. Cues can be internal, like emotions or physical sensations, or external, such as specific times of the day, locations, or the presence of certain people. The cue is the first indication to our brain that we’re close to a reward. Understanding the different types of cues can help us identify what triggers our habits. There are five key triggers:

• Time: Certain times of the day act as powerful cues. For instance, the morning usually triggers a cascade of habits in the form of our morning routine.

• Location: The environment around us can also trigger habits. Keeping a bowl of lollies on the kitchen bench makes it much more likely we'll indulge than if we had to head to the store to buy them.

• Emotional state: Feelings such as stress, boredom, or happiness can trigger habits. For instance, if we’re feeling stressed, we might bite our nails, or if  we're bored, we might turn to online shopping.

• Other people: The people around us can cue specific habits. We might drink more than we want to when out with certain friends, or push ourselves a little harder when our exercise instructor is nearby.

• Preceding events: Something that happens just before can act as a cue, known as a preceding event. For example, we might pick up your phone when we hear a notification ping or turn on a light switch when we enter a dark room.

Routine

The routine is the behaviour itself. It's the thought we have, or the action we take in response to the cue and in anticipation of the reward. The behaviour is dependent on how motivated we are by the reward, and how much friction there is associated with the behaviour. For example, if your trigger is an emotional state of feeling stressed, your routine might be to eat a snack. Or if you wake up in the morning still feeling tired, your routine might be to head straight to the coffee machine.

Reward

The reward is the benefit we gain from performing the routine. Rewards either satisfy us, or teach us which behaviours are worth remembering and repeating. The reward reinforces the habit, making it more likely to be repeated in the future. The reward might be the comfort and relief from stress that eating provides, or the energy boost that caffeine provides to help us feel more alert.

As the loop repeats, the neural pathways in our brain strengthen, making the behaviour more automatic and less dependent on conscious decision-making. Think about your morning routine—how many steps do you take without even thinking about them? The brain's reward system plays a crucial role in solidifying our habits. When we experience a reward after completing a routine, our brain releases neurotransmitters such as dopamine, serotonin, endorphins and oxytocin, which create feelings of pleasure and satisfaction. These neurochemical signals reinforce the connection between the cue and the routine, making us more likely to repeat the behaviour in the future. When the same trigger or cue is experienced, our brain anticipates the reward, which drives the routine.

Understanding this process helps us see why habits can be so powerful and pervasive in our lives. By identifying the cues and rewards that drive our habits, we get an insight into how we could modify or replace them with healthier or more desirable alternatives.

The impact of habits

Habits shape our daily routines and, ultimately, our lives. They determine how we spend our time, interact with others, and approach challenges and opportunities. By understanding the nature of habits, we can start to take control of them, making deliberate choices about which habits to cultivate and which ones to change.

Habits can help us improve our physical or mental health, enhance productivity and contribute to overall wellbeing through regular exercise, healthy eating, reading daily, or practicing mindfulness. On the other hand, negative habits such as drinking, overeating, procrastinating or excessive screen time can lead to health issues, stress and decreased productivity. Whether positive or negative, habits can have a significant impact on our lives.

Understanding habits is the first step toward leveraging them for personal growth and goal achievement. By recognising the cues and rewards that drive our routines, we can begin to reshape our behaviours and create habits that support our long-term goals. In the next insight, we'll explore the connection between habits and goals, and how you can align your habits with your aspirations.

Have you identified any habits that you want to change or build? Share your thoughts and experiences in the comments below. Let's start a conversation about how we can use the power of habits to achieve our goals and improve our lives.

Stay tuned for the next insight in this series, where we'll delve into the connection between habits and goals.