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Habits: How to be successful every day | Dan Ariely, Gretchen Rubin & more | Big Think
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Habits: How to be successful every day
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Habits, both good and bad, are pre-made decisions that makeup around 40 percent of our day and require no real conscious thought. In order to regain control, resist environmental temptations, and reduce your bad habits, it helps to understand the three parts of a habit loop: the cue (or trigger), the behavior itself, and the reward.
Gretchen Rubin, Dan Ariely, Charles Duhigg, Adam Alter, and others explain how you can successfully hack your habits by shifting away from goal-based achievement markers to system-based processes; learning the difference between rewards and treats; and thinking less about immediate gains and more about long-term benefits.
Regardless of what some people might try to sell you, there is no "magic answer" when it comes to changing habits, says Rubin. You have to find what works best for you.
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TRANSCRIPT:
GRETCHEN RUBIN: The key thing about a habit really comes down to decision-making because sometimes people think about it's something that you do repeatedly, or you know, it unfolds over time. But really the key thing about a habit is that you're not making a decision. You're not deciding whether to brush your teeth. You're not deciding whether to use a seatbelt. You're not deciding whether to go to the gym first thing in the morning. You've already decided, and the advantage of a habit is that once something's on automatic pilot, then the brain doesn't have to use any energy, or willpower to make a decision. You've already made that decision. You're just moving forward. And so, it happens easily without any thought, without any willpower, without any effort. You're just on cruise control, and then you can do what you wanna get done. Habit is like the invisible architecture of everyday life. Research shows that something like 40% of what we do every day we do in pretty much the same way and in the same context. So it's easy to see that if you have habits that work for you, you're much more likely to be happier, healthy, and more productive. If you have habits that don't work for you, it's really gonna drag you down, because such a big part of our days is taken up by habits.
CHARLES DUHIGG: And this gets to the way that habits work, which is that there's this thing called the habit loop. There's three parts to it. There's first a cue, which is a trigger for a behavior, and then the behavior itself, which we usually refer to as a routine, or scientists refer to as routine, and then there's the reward, and the reward is actually why the habit happens in the first place. It's how your brain sort of decides should I remember this pattern for the future or not? And the cue and the reward become neurologically intertwined until a sense of craving emerges that drives your behavior. And this actually explains so much of our lives, and not only our lives, but also how companies function.
DAN ARIELY: So what happened is that the world around us is designed to tempt us. You know, one of the principles from behavioral economics is choice architecture, the idea that we, when we are placed in an environment, we make decisions as a function of the environment we're in. Think about the environment that we're in. What is it about? Is it about our long-term health? Or is it about the short-term profits of that environment? You walk down the street, there's a coffee shop. What does this coffee shop want? They want you to be healthy in 30 years from now, or do you want them to, they, do they want you to buy another coffee right now? Dunkin' Donuts, what is their optimization function? Are they trying to get you to be healthy in 20 years, or to buy another donut now? Your cell phone, what is it trying to do, to get you to be a productive citizen in two years, or to check your phone a couple of more times today? So what happened is that we are in an environment that tempts us all the time. These temptations are only increasing, and because of that, we fail.
RUBIN: One of the mysteries of habits is why do we persist in having bad habits when we know they're not good for us, when they know they don't make us happy? But you know, there's usually multiple things going. Maybe it's what you want right this minute versus what you want on the long-term. Or maybe you want two things that are in conflict.
JULIA GALEF: One example of rationality in action, just to give you a sense of what it looks like, and how it's relevant, back in...
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Habits, both good and bad, are pre-made decisions that makeup around 40 percent of our day and require no real conscious thought. In order to regain control, resist environmental temptations, and reduce your bad habits, it helps to understand the three parts of a habit loop: the cue (or trigger), the behavior itself, and the reward.
Gretchen Rubin, Dan Ariely, Charles Duhigg, Adam Alter, and others explain how you can successfully hack your habits by shifting away from goal-based achievement markers to system-based processes; learning the difference between rewards and treats; and thinking less about immediate gains and more about long-term benefits.
Regardless of what some people might try to sell you, there is no "magic answer" when it comes to changing habits, says Rubin. You have to find what works best for you.
----------------------------------------------------------------------------------
TRANSCRIPT:
GRETCHEN RUBIN: The key thing about a habit really comes down to decision-making because sometimes people think about it's something that you do repeatedly, or you know, it unfolds over time. But really the key thing about a habit is that you're not making a decision. You're not deciding whether to brush your teeth. You're not deciding whether to use a seatbelt. You're not deciding whether to go to the gym first thing in the morning. You've already decided, and the advantage of a habit is that once something's on automatic pilot, then the brain doesn't have to use any energy, or willpower to make a decision. You've already made that decision. You're just moving forward. And so, it happens easily without any thought, without any willpower, without any effort. You're just on cruise control, and then you can do what you wanna get done. Habit is like the invisible architecture of everyday life. Research shows that something like 40% of what we do every day we do in pretty much the same way and in the same context. So it's easy to see that if you have habits that work for you, you're much more likely to be happier, healthy, and more productive. If you have habits that don't work for you, it's really gonna drag you down, because such a big part of our days is taken up by habits.
CHARLES DUHIGG: And this gets to the way that habits work, which is that there's this thing called the habit loop. There's three parts to it. There's first a cue, which is a trigger for a behavior, and then the behavior itself, which we usually refer to as a routine, or scientists refer to as routine, and then there's the reward, and the reward is actually why the habit happens in the first place. It's how your brain sort of decides should I remember this pattern for the future or not? And the cue and the reward become neurologically intertwined until a sense of craving emerges that drives your behavior. And this actually explains so much of our lives, and not only our lives, but also how companies function.
DAN ARIELY: So what happened is that the world around us is designed to tempt us. You know, one of the principles from behavioral economics is choice architecture, the idea that we, when we are placed in an environment, we make decisions as a function of the environment we're in. Think about the environment that we're in. What is it about? Is it about our long-term health? Or is it about the short-term profits of that environment? You walk down the street, there's a coffee shop. What does this coffee shop want? They want you to be healthy in 30 years from now, or do you want them to, they, do they want you to buy another coffee right now? Dunkin' Donuts, what is their optimization function? Are they trying to get you to be healthy in 20 years, or to buy another donut now? Your cell phone, what is it trying to do, to get you to be a productive citizen in two years, or to check your phone a couple of more times today? So what happened is that we are in an environment that tempts us all the time. These temptations are only increasing, and because of that, we fail.
RUBIN: One of the mysteries of habits is why do we persist in having bad habits when we know they're not good for us, when they know they don't make us happy? But you know, there's usually multiple things going. Maybe it's what you want right this minute versus what you want on the long-term. Or maybe you want two things that are in conflict.
JULIA GALEF: One example of rationality in action, just to give you a sense of what it looks like, and how it's relevant, back in...
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