I recently read that 40% of our daily behavior is driven by habit not conscious planning. That made me very curious…

Then I came across this fantastic article in the February issue of Experience Magazine. You can read the full article here.

Habits are those choices that we make at some point and then stop thinking about it and just automatically do it. Researchers at MIT discovered a simple neurological loop is at the core of every habit. They dub this the habit loop. In other words, a habit is a formula that the brain automatically follows: When I see this cue, I will do this routine in order to get that reward.

This loop applies to both individuals and organizations. So, the key to changing a habit or behavior is harnessed in the power of this loop.

Step 1: Identify the Routine – With most habits, the routine is the most obvious aspect: It’s the behavior that you want to change. Research shows that habits aren’t actually broken, they’re modified – and it’s possible to satisfy harmful habits by adopting a healthier routine.

Step 2: Experiment with Rewards – The idea is to test different hypotheses to see what is driving your routine. The book suggests at that moment you catch yourself ready to do the bad thing that you always do (and that you want to change), that you write down a few words that come to mind at that exact moment. The exercise serves two purposes: it provokes awareness of what you are feeling or thinking, and it will help clarify the reward your seeking with your habitual behavior.

Step 3: Isolate the Cue – Cues are triggers for our habitual behaviors. To identify the cue ask yourself these questions:

• Where are you?
• What time is it?
• What’s your emotional state?
• Who else is around?
• What action preceded the urge?

The key is that once we define our habit loop, you can begin to shift the behavior. You can develop a better routine by planning for the cue and choosing a behavior that more constructively delivers the rewards that you’re craving.

Step 4: Have a Plan — It sounds simple but it really requires a tremendous amount of energy to make a conscious choice.

Funny, story… after spending a few days thinking about the bad habit I have of eating late at night. I realized that my kids push my buttons at night when I am tired (the Cue) which makes me stress and then I get the munchies, so I grab the snack foods (the routine) and it does honestly make me feel better at that moment (the reward)!

My new habit loop is: When the kids start driving me nuts (the Cue), I grab my headphones (the routine), put on my favorite song and head for the treadmill … I feel better (the reward). Plus, hopefully now I can loose that extra 5 lbs. that’s been bugging me.