Why does the behavioral science say that environment is more important than willpower?
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Editor’s note: Biology is the sum of habits. There are often various inspirational self-help books saying that willpower is the key to changing habits. But in fact, before willpower takes effect, you need to use your own observation to isolate the inducements of bad habits from you. As Stanford University professor and behavior change expert BJ Fogg said: “There is only one way to fundamentally change your behavior: that is to fundamentally change your environment.” Jennifer Clinehens summarized the importance of identifying and isolating bad habits. 5 incentives. The original text was published on Medium with the title: The Habit Loop: How Your Environment Encourages Bad Habits.
Key points:
Biology is the sum of habits
There is only one way to fundamentally change your behavior: that is to fundamentally change your environment.
The three parts of the habit cycle: triggers, routines, and rewards
Incentives of bad habits: time, mood, location and environment, previous actions, other people
“When we look at creatures from an external perspective, the first thing they impress us is this: they are the sum of habits.”
——Psychologist William James
My friend Joe (pseudonym) is determined to quit smoking every year. How did I know? Because every year before and after the New Year, he has to make a statement on Facebook, announcing that he will break with cigarettes. During the first month or so of quitting smoking, he would report the progress of his thrilling journey of quitting every week. But in the end, Joe flinched.
Why? Because he went to the bar with a friend who smoked.
Why can I beat Joe at the bar?The best wishes? Because Joe was trapped in a circle of temptations: a glass of whiskey, a warm night, a good partner who also likes to smoke, all these clues remind him that he should come. With good intentions, Qiao walked into the bar with a few months of successful smoking cessation, but before he knew it, he already had a lit cigarette in his hand.
It makes sense that I can persuade my friend to smoke by going to the bar. Wherever he can see, there are old habit inducements-and habit is irresistible. Studies have shown that as many as 43% of our daily behaviors are habit-behaviours are performed without consciousness.
As many as 43% of our daily behaviors are habits—behavior is performed without consciousness.
Since habit is so indispensable, what is the hope of overcoming it? We must first understand the science behind the habit and its roots. The answer is a behavioral science framework called the “habit cycle.”
Mechanism of habit
In the 1990s, researchers at the Massachusetts Institute of Technology (MIT) decoded the structure of habit. They invented the so-called “habit cycle” to describe the nervous system patterns that control daily activities. This loop consists of three parts:
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Trigger (or prompt): This is a signal to our subconscious mind that it is time to execute the habit. Take Joe as an example. Holding a cup in the bar is a subconscious trigger of smoking. For me, waking up every morning triggers my craving for a cup of coffee-not because I want a cup of coffee, but because I do it every morning.
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Routine: This is the habit itself. In the case of Joe, this means asking the bartender for a pack of his favorite brand of cigarettes, opening the cigarette case, then lighting the cigarette and smoking it.
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Reward: This is a reward for performing habits. For example, Joe’s desire for nicotine disappeared, and he felt more relaxed. He also has the opportunity to build a stronger relationship with friends who stand and smoke outdoors on a sunny day.
There are many studies on changing habits, supported by evidence, and there are many strategies that can help you quit bad habits. But most studies agree that you can significantly increase the chance of breaking the habit by isolating and avoiding the triggers of the bad habit.
How good management of the environment can help you eliminate bad habits
Since most habit prompts are related to the environment, changing the environment is more important than relying on willpower.
Research shows that there are five basicIf you are not in that group, you will be more likely to maintain their values. “
A study conducted in 2014 found that our social groups can have an impact on us maintaining good habits (such as adhering to certain eating habits or encouraging us to break conventions). When it comes to resisting temptation, research has found that friends are more likely to become our “criminal partners.” So, make sure that your friends are supporting you and not becoming accomplices to your bad habits.
Summary
There is no silver bullet for behavior change. Studies have shown that willpower is a key factor in the success of self-management. But before your willpower can work, we need to use observation to isolate the causes of bad habits.
Next time you can’t help but develop your own bad habits, please ask yourself:
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What time is it now?
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How do I feel about myself?
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Where am I now?
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Who is by my side?
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What did I just do?
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How do I feel now?
When you are checking your surroundings and want to identify the triggers of your habit, please remember the words of Stanford University professor and behavior change expert BJ Fogg:
“There is only one way to fundamentally change your behavior: that is to fundamentally change your environment.”
Translator: boxi