Making Wellness Automatic: Science of Habit Formation

Did you know that your daily behaviour is formed through habits you’ve learned, consciously or unconsciously over a lifetime? A study by world-renowned psychologist Wendy Wood shows that more than 40% of people’s daily behaviour is habitual. Therefore, in this context,  to make wellness automatic for you, you need to learn the habit. 

The concept of wellness is all-encompassing; from our physical, mental, and emotional well-being. It goes beyond the absence of illness and covers a proactive approach to leading a healthy and fulfilling life. In a world where stress and unhealthy habits are prevalent, prioritising wellness has become more important.

The truth is that everyone wants to achieve a state of complete wellness but often finds it elusive. Only a few get to that state of healthy living and wellness. For these few people, it is a lifestyle. This brings us to one important conversation on wellness which is Habit Formation.

Understanding the Science of Habits

Habits are formed by repetition. They are the actions and behaviours that we engage in automatically, without conscious thought. They shape our daily routines and have a profound impact on our overall well-being. In the same vein, unhealthy habits often develop without you being aware or intending to acquire them. 

Fortunately, with repetition and attention, we can deliberately cultivate habits in alignment with our personal goals and values. As much of our daily lives are taken up by habits that we’ve formed over our lifetime, understanding the science of habit formation can empower us to make positive changes and unlock the secrets of wellness.

How Habits are Formed

Habits are formed through a process called habit formation. This process involves a three-step loop: cue, routine, and reward. The cue is a trigger that prompts us to engage in certain behaviours. The routine is the behaviour itself, and the reward is the positive reinforcement we receive from engaging in the behaviour.

Meanwhile, before we continue, we need to establish that behaviour change is a crucial component of wellness. By making conscious choices to engage in healthy behaviours, we can improve our physical, mental, and emotional well-being. However, behaviour change is not always easy. It requires effort, commitment, and a deep understanding of the habits we want to change.

The Habit Loop: Cue, Routine, Reward

The habit loop is at the core of habit formation. The cue acts as a signal to our brains that it’s time to engage in a specific behaviour. The routine is the behaviour itself, which can be anything from going for a run to meditating. Finally, the reward is the positive reinforcement we receive from engaging in the behaviour. It can be something as simple as the feeling of accomplishment or the release of endorphins. By understanding this loop, we can harness its power to develop healthier habits, especially in the realm of wellness and nutrition.

Cue: The trigger that sparks the habit 

Since we have established that a cue is any trigger that initiates a habit loop, we need to understand how this plays out in our wellness journey. Thus, in this context, a cue can be any, but not limited to these; 

• Time of Day: Every time before you go to bed, usually at 10 pm, you get an urge to snack
• Emotional State: You often engage in stress-eating when you are bored, tired or sad
• Visual Triggers: Seeing a bag of chips or a commercial for a fast-food joint.
• Social Situations: Dining out with friends who order unhealthy items.

Although there are lots of cues as they can be in different forms depending on your habits, you can substitute some of the examples above to find yours. While at it, you should get a note and make a list of these unhealthy habits and the cues that feed them. Recognizing these cues is the first step in reshaping or establishing new habits.

Routine: The Behavioral Response

The second stage in the habit loop is the routine. The routine is the behaviour that follows the cue. This is the actual habit we perform in response to our trigger.

To better understand how this works, let’s use a scenario to paint a picture of the Cue, Routine and Reward habit formation stages;

Jake often feels stressed after long meetings at work. His immediate reaction is to head to the vending machine opposite the office and within his window view, for a chocolate bar. Jake’s emotional state and the vending machine are the cue, or the trigger, while the routine is buying and eating that chocolate bar.  

Every time Jake heads to the vending machine for chocolate, he responds to, how he feels (stress) after the long meetings and the visual trigger of the vending machine which now become a routine for him. This explains behavioural response. 

However, routines aren’t always negative. For instance, someone might see fresh fruit on their kitchen counter (cue) and decide to make a smoothie (routine). To change a routine, it’s essential to recognize the cues that trigger it and consciously choose a healthier behaviour in response.

Therefore, instead of heading to the vending machine, if Jake decides to take a five-minute walk outside or practice some quick breathing exercises. Or, in the case where the cue is genuinely hunger, Jake could opt for a healthy snack packed earlier, like a handful of nuts or a piece of fruit. Here are the top 5 nutritious meals Jake can have at work to enhance productivity and manage stress levels.  

Reward: The Positive Reinforcement

The reward is what reinforces the habit loop. If the brain feels good after the routine, it remembers the sequence and is more likely to repeat it in the future. For Jake, the sugar in that chocolate bar offers a quick dopamine release, a momentary feeling of pleasure.

But not all rewards are instantaneous, especially when it comes to wellness. The benefits of healthy food choices or exercise might manifest over days, weeks, or even months. Recognizing and celebrating these long-term rewards is crucial for habit sustainability.

In the context of Jake’s wellness journey, after swapping the chocolate for a walk or a healthy snack for several days, Jake might notice an increase in energy, better mood, or even some weight loss. These are rewards that can motivate you to stick to the new routine.

The Cue, Routine, and Reward framework isn’t just a way to understand habits but a tool to reshape them. By tapping into this loop, we can make strides towards better wellness, one healthy choice at a time. To know more about how habit formation works, read Charles Duhigg’s The Power of Habit. 

Now that we understand the habit loop, how can we apply it to make healthier choices? By transforming habits towards our wellness goals. To do these, here are some tips; 

• Identify Cues: Pay attention to patterns. Do you always seek sweets after a stressful situation? Recognizing this can help you be prepared.
• Change the Routine: Find healthier alternatives that address the cue. If stress is the issue, maybe a quick meditation session or a brisk walk could help.
• Acknowledge Rewards: Celebrate the positive outcomes from your new habits. Maybe you sleep better, feel more energized, or have clearer skin from healthier food choices. Recognizing these rewards reinforces the new habit.

Techniques for Creating New Healthy Habits

While you are excited about breaking an unhealthy habit, it is important to know that many barriers can hinder habit formation. Understanding and finding ways to overcome these barriers is crucial to unlocking the secrets of wellness. Some of the common barriers to habit formation include lack of motivation, lack of time, and lack of support.

On the other hand, creating new healthy habits is a process that requires intention and consistency, hence the need to tackle these barriers.  Here are some techniques that can help you create healthy habits for a long-term and sustainable impact without giving up: 

• Start small: Begin by focusing on one habit at a time. Trying to change too many habits at once can be overwhelming and counterproductive.
• Set specific goals: Clearly define what you want to achieve with your new habit. Make your goals measurable and time-bound.
• Use positive reinforcement: Reward yourself for sticking to your new habit. This can be something as simple as treating yourself to a small indulgence or celebrating your progress with a friend.
• Find accountability: Share your goals with someone you trust and ask them to hold you accountable. Having someone to check in with can help keep you motivated and on track.
• Visualize success: Imagine yourself successfully engaging in your new habit. Visualize how it will positively impact your life and well-being.

Tracking and Measuring Progress in Habit Formation

Tracking and measuring your progress is essential to habit formation. It allows you to see how far you’ve come and motivates you to keep going. There are many ways to track your progress, such as using a habit tracker app, keeping a journal, or creating a visual representation of your progress.

Also, there are numerous ways (tools and resources) available to support habit change and wellness. Meal prepping, for example, can be a powerful way to establish healthy eating habits. By planning and preparing your meals in advance, you can ensure that you have nutritious options readily available and reduce the temptation to make unhealthy choices. Check out how the LazyFit wellness platform delivers healthy and personalised diets for your wellness goals.

Additionally, there are apps and websites that provide guidance and support for habit formation. These platforms offer habit-tracking features, personalized recommendations, and community support to help you stay on track and achieve your wellness goals. Exploring these resources can provide valuable insights and make the habit-formation process more enjoyable and effective.

The LazyFit Advantage for Lasting Habits

While habits require diligence, LazyFit provides tools to pave an easier path:

• Personalized Routines – Our AI technology analyzes your needs and preferences to create bespoke habit plans for you.
• Progress Tracking – We apply proven habit analytics to monitor your adherence and celebrate milestones.
• Cue Integration – Sync your LazyFit app with other devices to trigger reminders and routines.
• Motivation Features – We aid social accountability, groups, and games to make habit-building engaging.
• Expert Coaching – We understand the role of a wellness coach on your habit change journey, and that is why our certified health coaches are ready to provide guidance, tips, and motivation along your journey.

With LazyFit, habit formation becomes more frictionless, fun, and automatic. Let us put our technology-backed expertise to work for you.

Conclusion 

If you’re looking to eat and live healthy, harnessing the power of habit formation is key. Make a commitment to prioritize wellness and start small by identifying one habit you want to change. Use the techniques and tools mentioned in this article to support your journey. 

Remember, habits take time to form, so be patient and persistent. With each small step, you’ll be one step closer to unlocking the secrets of wellness and living your best life. In this journey, LazyFit is your partner, visit our platform to unlock the secrets of wellness today!