Change is hard. And changing bad habits to good ones can be especially tough. We know what we should be doing and yet something keeps us doom scrolling, and hitting the snooze button instead of getting up and going jogging. What is wrong with us?

Nothing’s wrong, we’re just stuck in a habit loop. Discovered by a research team at MIT, in his book The Power of Habit Charles Duhigg describes the habit loop as a neurological loop that causes habits to develop and stick which consists of three components: a cue, a routine, and a reward:

The Cue is the loop activator, a reminder to engage in the habit. Both internal and external cues include sights, smells, sounds, how we’re feeling, what we’re doing, where we are and who we’re with.

The Routine is the habit, the action activated by the cue.

The Reward is the enforcer that keeps the habit in place, signaling our brain it’s worth doing again.

How do we get unstuck? The National Institute of Health reports that one way to do it is to replace unhealthy routines with new, healthy ones. And Mr. Duhigg has a system for that: swap out the old routine with a new one while connecting it with the same cue and rewardto switch the habit loop from a negative to a positive.

 

So pick a habit you want to change and identify the cue and the reward. For example, every night after work you go home to unwind, grab some dinner, and binge watch.

Your cue is finishing work for the day.

Your routine is hitting the sofa.

Your reward is feeling relaxed, but you want to start being more active.

The key to achieving that is by changing up your routine. Try hitting the gym after work instead of going straight home. Or taking a walk around the neighborhood before you have dinner. You’ll still reap the reward of feeling relaxed, but now you’re also feeling energized and good about yourself.

Easy to start, harder to stick with. Changing a habit takes repetition, patience and time which can be a challenge to do on your own. Reach out to friends and family for support, or consider working with an Accountability Coach. They act as your goal guardian, providing motivation and cheering you on. For information about how we can help you change your habits for the better, have a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

If this sounds like you, someone you love or someone in your network, The Recovery Coach NY is here to help with every level of support. We honor all paths of recovery with years of experience and a vast array of resources that encourage those in need find a way to a life of joy and purpose. We listen actively, without judgement and provide solution-oriented actions that can begin to bring the peace you and your loved one seek.

We offer Recovery Coaching, Mental Health Support & Coaching, Sobriety & Mental Health Companionship, Executive Function & Accountability Coaching, Academic Coaching & Scholastic Support, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information about our services, visit our website.

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