Habits: What They Are and How to Form Them / ITech content

A cognitive-behavioral psychologist and molecular biologist, I am the author of the popular Telegram channel "You're a Biologist." As part of my work, I also speak on the course "How to Change Habits and Improve Quality of Life." My work is aimed at integrating a scientific approach into psychology, which allows me to effectively help people change their habits and improve their overall quality of life.

In this article, you will get information about:

what neurophysiologists know about habits;
how habits are formed;
what our knowledge about habits is actually myths;
why self-criticism is a poor assistant in the creation of good habits;
how to create habits correctly.

We created the Telegram channel "How are you?", where we share useful information about self-development, psychology, and effective learning methods. Here you will find advice on building a successful career at any age. Join us and discover new horizons of personal and professional growth!

What are habits?

A habit is an action that is performed automatically in response to a specific trigger. A trigger can be an external stimulus from the environment or an internal impulse that initiates the execution of a habitual behavior. Understanding the mechanism of habit formation and their connection with triggers can help in changing and optimizing them.

What does "automatic" mean?

In the human brain, behavior is controlled by two main systems: goal-directed and automatic. The goal-directed system is responsible for conscious and deliberate actions, allowing a person to make decisions depending on goals and circumstances. While the automatic system is responsible for instinctive and habitual reactions that occur without conscious control. These two systems work in tandem, providing adaptability and flexibility in human behavior. Understanding these mechanisms allows us to better understand how we respond to various situations and make decisions in everyday life.

The goal-directed system plays a key role in making conscious decisions and managing willpower. It helps us control our desires, for example, by giving up sweets during weight loss. The anatomical analogue of this system is the prefrontal cortex, which is responsible for planning, self-control, and decision-making. Understanding the functioning of this brain area can help develop effective strategies for achieving goals and improving eating habits.

Constantly thinking about each action requires significant energy, so our brain tries to form sequences of repetitive actions and transfer them to an automated system. The anatomical analogue of this system is the basal ganglia—brain structures responsible for the automation of movements and habits. These ganglia help reduce cognitive load, allowing us to focus on more complex tasks. Thus, understanding the work of the basal ganglia is key to studying the mechanisms of learning and habit formation.

Two systems of behavior control Infographics: Skillbox

Most habits are formed as a way to optimize the performance of tasks with minimal effort. Research shows that approximately 43% of our daily behavior consists of automatic actions, such as brushing our teeth or going to the store. Habits free our minds, allowing us to focus on more meaningful and challenging tasks. They help us manage our time and resources effectively, making them an essential element of our lives. Establishing healthy habits can significantly improve our productivity and quality of life.

Some habits may be enjoyable in the short term, but they can be detrimental in the long term. For example, treating yourself to sweets after a hard day or sleeping until noon on the weekends. While these may feel good in the moment, regularly repeating these behaviors negatively impacts your quality of life. It's important to recognize that to achieve lasting well-being, you should seek out healthier alternatives and develop habits that promote physical and emotional well-being.

Types of Habits - Examples

Bad habits are familiar to many, but today psychologists tend to avoid this term, as it can create negative associations. People often interpret the presence of such habits as a sign of weakness or bad character. Instead, experts focus on changes in behavior and lifestyle that can improve overall well-being and promote personal growth. Understanding and accepting one's habits without judgment allows people to work on themselves more effectively and with greater motivation.

There are different types of habits that are identified in the process of developing personal and social skills. These habits can be both positive and negative, and they play a significant role in our lives. Positive habits, such as regular exercise, reading books, and healthy eating, contribute to better health and a higher quality of life. At the same time, negative habits, such as smoking or excessive alcohol consumption, can negatively affect our well-being. Understanding the different types of habits and their impact on behavior will help us form and correct them, which in turn will lead to a more productive and harmonious life.

Effective habits help us create the life we want and achieve our goals. Examples: cooking a healthy breakfast, planning meals for the week, exercising, making a to-do list for the day, brushing our teeth.
Neutral habits do not affect our lives. Examples: taking the same route to work, buying the same brand of shampoo.
Ineffective habits deviate us from the life we want. Examples: using your phone before bed, smoking, drinking alcohol, or eating chocolate during a snack.

Reading is an important aspect of life that enriches our experiences and broadens our horizons. It helps develop critical thinking and improves communication skills. In today's world, where information is available in abundance, it is important to choose quality sources. Don't forget the importance of reading for personal growth and professional development. Regularly reading books, articles, and research helps increase knowledge and improve your understanding of the world around you. We recommend devoting time to reading to enrich your inner world and strengthen your skills. The psychologist argues that the phrase "pull yourself together, wimp" is not an effective way to form habits. Instead, a more constructive approach is necessary for successful behavior change. Understanding your motives and goals is crucial. To develop new habits, it is important to create a supportive environment that will facilitate the development of the desired behavior. In addition, regularly monitoring progress and providing positive reinforcement can significantly increase the chances of success. The psychologist recommends starting with small steps, gradually increasing the load and difficulty, which will help avoid overload and maintain motivation. Many people believe that desire is enough to form a habit. They strive for quick results, for example: "Starting Monday, I'll start going to the gym three times a week." However, this zeal often leads to failure and low self-esteem: "I probably lack willpower." This is actually a misconception. Forming lasting habits takes time and a systematic approach. It's not just desire that's important, but also an understanding of the processes required to reinforce new actions in your daily life. Gradually introducing changes and creating a comfortable environment for training can significantly increase your chances of success.

The process of habit formation is long and multi-layered. It includes several stages during which a person not only makes a decision but also prepares their life for the introduction of a new habit. Along the way, it's important to learn and overcome barriers that may hinder your implementation. This entire process can take about six months, emphasizing the importance of patience and persistence in achieving the desired changes. The right approach and conscious steps will help you successfully integrate a new habit into your daily life.

Don't assume that simply buying a gym membership and starting to go regularly will automatically create a habit. You'll likely encounter difficulties and setbacks along the way. However, if you have a clear understanding of the goals for which you're pursuing this habit and know how to manage your time and energy wisely, the likelihood of setbacks in the future will be significantly reduced. Building a sustainable habit requires awareness and persistence, which in turn will help you achieve your desired fitness results.

Here's what the habit formation process looks like according to the transtheoretical model Infographic: Skillbox

Is it true that it takes strength to control habits

Willpower is an important quality that allows a person to overcome reluctance and complete tasks that may cause discomfort or rejection. It is the ability to control one's desires and emotions to achieve one's goals. Willpower plays a key role in self-discipline and helps people overcome challenges, achieving success in various areas of life. Developing willpower can significantly improve the quality of life by facilitating more effective management of time and resources.
In fact, this statement rather negatively reflects reality. Forming lasting habits requires other qualities, such as planning and self-control. Planning allows you to organize your life so that you have enough time and energy to develop healthy habits. Self-control, in turn, helps you focus on achieving your goals and avoid being distracted by temporary difficulties. Forming habits requires a systematic approach and discipline, which are key factors on the path to success.

Reading is an integral part of our lives. It helps develop thinking, expand horizons and gain new knowledge. In today's world, where information is available in huge volumes, it is important to be able to highlight the main points and analyze what you read. Reading is not only entertaining but also educational, promoting critical thinking and vocabulary development. Through reading, we can immerse ourselves in other worlds, learn about different cultures and perspectives. Make time to read books, articles, and other materials to enrich your knowledge and improve your quality of life. Finding motivation to study as an adult can be challenging, but it is entirely achievable. It is important to identify your goals and reasons for wanting to study. A clear understanding of why you need knowledge will help maintain interest and a desire to learn. Start by choosing a topic or area that truly interests you. This could be a professional field, a hobby, or a desire to develop new skills. Create a study plan that includes specific steps and deadlines. Break the material into smaller chunks to make it more digestible and less overwhelming. Create a suitable learning environment. Make sure you have all the necessary resources and minimal distractions. Connecting with like-minded people and participating in study groups can significantly increase your motivation. Discussing topics and solving problems together will create additional stimulation.

Regularly analyze your achievements. Celebrate progress, even if it is small. Positive results are inspiring and help maintain motivation. Remember to take breaks and devote time to rest to avoid burnout.

Finally, keep in mind that learning is a process that requires time and patience. Be prepared for difficulties and don't be afraid to ask for help when needed. Your persistence and desire to learn will help you achieve your goals.

Does a habit form in 21 days?

Each habit has its own unique formation period. Research shows that the time it takes to consolidate a new habit can vary depending on the individual characteristics of the person and the behavior itself. Some habits can become ingrained in a matter of weeks, while others require months or even years to fully develop. Understanding this process helps you better plan your actions and focus on achieving long-term goals. Creating a regular schedule and tracking your progress can significantly increase your chances of successfully forming new habits. Research shows that it can take anywhere from 18 to 254 days to form new habits. This process depends on the complexity of the habit itself. For example, developing a simple habit of drinking a glass of water every morning typically takes 21 days. However, establishing a habit of spending 15 minutes a day on physical activity can take significantly longer, sometimes several months. Understanding this process properly will help you integrate healthy habits into your daily life more effectively.

Why Self-Criticism Isn't Helpful in Creating Healthy Habits

Each of us has encountered a situation when we can't stick to a healthy habit. We could start playing sports, but we don't have the strength to go to the gym. Perhaps we let ourselves go that evening and ate a piece of cake instead of devoting time to writing. Our natural reaction to such failures is self-criticism. We begin to think, "Why am I so weak? Why can't I do anything?" Such thoughts can undermine our confidence and hinder future efforts to change our lives for the better. To overcome these difficulties, it's important to understand that everyone faces similar challenges. Avoid judging yourself too harshly. Instead, focus on how you can change your approach and find motivation to achieve your goals. Since childhood, we've been accustomed to being critical of ourselves, but this approach doesn't contribute to our development. On the contrary, constructive self-assessment and understanding our strengths and weaknesses can help us grow and reach new heights. Instead of harshly analyzing our shortcomings, focus on the positive aspects, which will allow us to move forward and improve the quality of our lives. By cultivating self-acceptance, we open the door to personal growth and self-improvement.

Everyone strives to improve, and if you haven't managed to consolidate a healthy habit, something was blocking the process. Self-criticism won't do any good: it can only worsen the situation, reducing your motivation and negatively impacting your mental state, including your self-esteem. Instead, analyze your obstacles and find effective ways to overcome them. This will not only help restore your self-confidence but also increase your chances of successfully incorporating your desired habits into your daily life.

Acknowledging failure is an important step toward self-improvement. It's important to analyze the reasons for the setback. Perhaps you're more tired than usual, or your schedule doesn't allow for additional activities. It's recommended to review your daily routine and, if necessary, cut back on less important tasks to free up time and energy for forming a healthy habit. This approach will not only help you avoid repeating mistakes but also strengthen your motivation to achieve your goals.

Forming a habit is a complex and lengthy process, in which difficulties and temporary setbacks are inevitable. However, it's worth noting that with each new attempt, your likelihood of achieving significant changes in your life increases. The key is persistence and focus on your goal. Don't let failures stop you; every step, even if unsuccessful, brings you closer to your desired outcome. Remember that success takes time and patience.

Reading is an important aspect of personal and professional development. It helps expand horizons, deepen knowledge, and improve skills. In today's world, books, articles, and other sources of information are available in various formats, making the reading process convenient and accessible. Immersing yourself in literature not only helps develop critical thinking but also find inspiration for new ideas. So don't miss the opportunity to read and learn something new every day.

How to Start Good Habits: A Plan That Works

Decide on your goal: why do you want this habit? The goal should be specific and measurable. For example, if you want to lose weight, then how much and in what time period? If you want to learn English, then why, at what level, and in what time? Another important parameter is achievability. You shouldn't set goals that are in principle unrealistic to achieve (for example, getting into the habit of studying English every day so that in six months you will speak it at a B1 level). First, find out from other people and experts in the field how long it takes to achieve your goal, and then create a schedule for developing the habit based on that.
Formulate an action that will bring you closer to your goal. For example: "To do this, I will take an online lesson with a teacher every week and play a language game on my smartphone for 10 minutes every day."
Work on your schedule to free up regular time for the habit. If you are very busy, try delegating some tasks to loved ones. For example: "I will study on Wednesdays after work, in a cafe, and my husband will pick up the child from daycare at that time."
Start implementing the habit and be prepared for the fact that at some point everything will not go according to plan.
If your plan falls through, don't beat yourself up. Analyze what went wrong and how you can solve this problem in the future if it happens again. And come back. For example: “The child got sick, and there was no time for classes. It’s force majeure, no big deal. He will recover, and I will return to my studies."