You’re home alone and you walk into a dark room. What do you do?
You flip a light switch. Duh.
But what if an electrician moved the location of that switch this morning? Would you reach for the new location?
Nope. Not yet. You’ll reflexively reach for the old location until you break that habit — despite the fact that you know better. Why?
Habits are more powerful than memory or knowledge. Successful people use this to their advantage. Here’s how.
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I want to wear sunblock daily. But when I leave home, I’m distracted: “Do I have my keys? Wallet? Phone? Do I need a jacket? How’s traffic?” Sunblock is the last thing on my mind.
There’s a biological basis for this: limited cognition. Our brains aren’t equipped to monitor the weather, plan the best driving route and remember the sunblock. We can only focus on a few things.
This isn’t laziness. This is how our brains are wired. Here’s why that matters:
If we want to change some aspect of our lives, we need to stop relying on memory, motivation and willpower. Instead, we need to create habits that stick.
But how?
How an Unlikely, Ordinary Man Shocked Scientists with This Habit
This story, told in my own words, is from The Power of Habit by Charles Duhigg:
In 1993, a man from San Diego named Eugene Pauly fell victim to a disease called viral encephalitis. It damaged the section of his brain that forms new memories.
Eugene could still walk, talk, change clothes and even cook. But he couldn’t create new memories. He’d repeat the same sentence over and over, forgetting he had just uttered those words a few moments earlier. He didn’t recall getting sick. He couldn’t recognize his grandchildren.
Eugene and his wife moved to new house to be closer to their adult daughter. Eugene couldn’t form new memories of the layout. His wife guided him everywhere.
But something strange happened. Despite his lack of memory, Eugene started learning his way around the new house. When he felt hungry, he’d open the pantry and grab a jar of nuts. When he felt bored, he’d walk into the living room and turn on the television.
But when doctors asked Eugene to provide directions to the kitchen, he’d draw a blank. He couldn’t explain how to get to the kitchen. He couldn’t draw a map.
What happened?
As it turns out, Eugene didn’t “memorize” the layout of his home. He developed habits, which are stored in a different part of the brain.
The brain develops reflexive shortcuts, habits, to preserve our mental energy. Habits trump memory and conscious thought; that’s why we reflexively flip a light switch when we walk into a dark room.
When we work with our brain’s natural tendencies, we can create stronger, faster, more effective results. The best way to accomplish anything is through “mindless” — automatic, reflexive, ingrained — habits.
How to Create Habits That Stick
Back to the sunblock dilemma.
When I leave home, my brain is occupied with dozens of distractions. I’m unlikely to “remember” to wear sunblock. Instead, I need to develop a habit — and this starts with finding a trigger, or cue. But how?
Let’s start with the current reality. I’ve already established two habits:
- I grab my housekeys before I leave home.
- I wear sunblock when I hold the bottle.
Great. How can I build on this?
I can store my housekeys next to the sunblock. I can’t grab one without seeing the other.
Soon those two items — keys, sunblock — link together in my mind. One triggers the other. They’re associated in my mind. After a few weeks, applying sunblock is as reflexive as locking the door.
Success.
This may sound like a small victory. But building a successful, happy life is nothing more than a series of small victories that accumulate over time.
Here’s my challenge to you:
- What habit would you like to form? Flossing? Exercising? Meditation? Reading?
- When and where would you like to perform these habits? Be specific.
- What routines are already established at that time and place?
- How can you link this new habit to your established routines?
Here’s an example:
- Goal, Vague: “I’d like to learn how to invest.”
- Goal, Specific: “I’d like to read one article about cash-flow-focused real estate investing every weekday evening before dinner.”
Great. Let’s examine your current routines.
- “I walk my dog before dinner.“
- “I read articles on my iPad.”
Okay, that’s a good start. But you don’t walk your dog before dinner. You RETURN HOME from walking your dog. What happens next?
- “I put the dog’s leash in a drawer.”
- “I wash my hands in the hallway bathroom.”
- “Then I go to the kitchen.“
Excellent. Let’s brainstorm ways we can connect those dots.
- Idea #1: “I keep my iPad in the dog leash drawer.“
- Idea #2: “I keep my iPad in the hallway bathroom.“
- Idea #3: “I keep my iPad on the kitchen counter.”
Perfect.
You’re linking a desired new habit into an existing routine. See why that works? This is how to create habits that stick.
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You might be thinking: “Who cares? You read one article a day. Big deal.” But in 4 months, you’ll read 100+ articles. You’ll have more judgment and confidence to make that investment, start that business, or launch that thrilling new project.
That’s not all. Over time, you’ll develop more than just a reading habit or an exercise habit. You’ll build a habit of developing habits.
And that’s the most effective way to convert your goals into results.
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Couldn’t agree more on habits! After losing much of my vision, habits have kept me sane. Like you, I keep things where I need them (and train guests to put them back in the same place).
I’ll give some credit to flylady.net too – she knows about habits!
I just got Duhigg’s book today (in large type) from the library. I look forward to reading it.
You develop or change habits after 22 days straight of doing it or changing the habit. It takes that long to make it a habit.
My dermatologist wanted me to do the same thing. I bought some lotion that has the SPF in it. I put it on after I shave in the morning. Shaving is already a habit and this lotion feels good after I shave. I created a new habit.
I do basically the same thing, but keep it with my face wash. Every time I wash my face, lotion with SPF goes on.
Agree with the habit forming.
Not agreeing that sunblock daily is a good idea.
Lots of talk about sunblock causing health issues.
Mainly related to lack of vitamin D absorption.
Too, others are blaming a whole slew of issues on sunblock.
If I was going to be out at the beach I would use it. But,
daily. No.
I have to agree with you on the habit forming, and agree with Betty in that sunblock daily doesn’t sound like a good idea.
Doctors recommend a lot of stuff, but that doesn’t make it automatically truth. At least not for everybody, I think.
But I agree on forming good habits 🙂
Cheers!
We installed a ceiling fan in our room and removed the bedside lamps. For weeks and even now occasionally I enter the room and switch on the non-existing lights instead of moving to the center of the room to pull the light cord on te fan.
Now to the habit. About 3 months ago, I set up an automatic transfer from one bank account to another. It’s not a huge amount but covers the nonroutine once a year expenses like car Registeration. I think Trent from the simple life suggested it. Through the power of automatic transfer I’m building a fund. I used to forget doing it but now I don’t even have to think about it.
Your article is right on the money! 🙂
@Sabz — That’s a fantastic example of a “mindless habit.” You don’t even realize that you’re saving — you’ve completely forgotten about it, and it doesn’t eat up any of your mental space. And then when you get a big, irregular bill, you’ve got the cash available!
I have a small amount (about $2,500) in a checking account that I generally forget about. It’s at a bank that I almost-never use, so I never see the balance, and 99 percent of the time, I don’t remember that the money’s there. I also don’t have a debit card or checks for it, so the ONLY way I can access the money is by driving to the bank and visiting a bank teller in person — which would take about 30 minutes of my time, so under normal circumstances I’d never do it. But if an emergency strikes and I need cash quickly, I know that I’ve got that lifeline. It’s a “mindless” cushion.
We all develop different mechanisms: I have a tube of sunblock in the map pocket of every car, as well as a pair of (cheap) sunglasses.
And I always had my savings done by direct deposit payroll deduction. That way I knew what was in the bank account was “spendable.” The more we automate things, the less chance they fall through the cracks…
True what you said about the mind having limited decision-making powers. The more we’re at it, the more willpower is depleted, the less optimal decisions get as the day wears on. Putting minor tasks on autopilot does indeed save on brain energy. Like Krantcents, the best way I’m able to do that is by building habits/tasks into my morning routine.
I loved this article. I live my life this way, but you stated the basics so beautifully. I must remind myself to buy the book. Okay, I’ll put it on my books:pinterest page.
Paula, I absolutely love your blog. It vibes with so many ideas and concepts that I embrace. I completely agree that habits help our bodies and minds to function on a semi-autopilot. One thing that has worked for me in all aspects of my life is to adopt one new habit a month. For those 30 days I spend the mental energy to change the way I do something and at the end of the month it is automatic. It helps me to not get overwhelmed by trying to fix everything in my life at one time. At the end of the year you have 12 new habits! I love going into the New Year already having made positive changes.
@Margaret — I love the one-new-habit-per-month approach, especially since it takes about a month (21 days) to make a habit “stick.” New habits I’ve started this year include: giving up coffee, working out in the early mornings, listening to classical music while I work, forcing myself to take weekends off, and practicing yoga at least once a week (later I’d like to notch it up to twice/week). It’s not quite 12 new habits in a year, but I’m pretty happy with it nonetheless. 🙂
Update from the year 2018 — giving up coffee?!?!?!?! What was I thinking?? Never again!
And P.S. — the no-coffee-thing didn’t last long!