This is the first part of five in a series about how to change, improve and modify your habits easily and effectively. I have always been very interested in methods for taking control over these subconscious processes that run our life. A few of the more notable habit changes I have made include waking up at 6 AM every day, becoming a vegetarian, giving up television and exercising for an hour every day. I’ve reached a point where I don’t consider habit changes to be oppressive and sacrificial but exciting and fun. Using the techniques and concepts I’m going to describe in this series, you too can gain control over this incredible important factor in your life.
Series – Habitual Mastery
Introduction – In the article below, we’ll start on our path to mastering our habits. First we need to really recognize what a habit actually is. From there we need to develop the ability to become aware of these habits and our ability to seek improvements in them.
Conditioning – Conditioning a habit is the primary mechanism for installing it. In this article I’ll detail some of the methods I’ve used to condition new habits to make them an effortless part of my life.
Leverage – What do you do when your habit requires more willpower than you have? In these cases, understanding the power of leverage can allow you to take a small amount of willpower to push through an incredibly difficult habit.
Replacement - Habits can’t be removed. They must be upgraded or replaced. In this article I’ll detail how we can work on replacing habits to prevent some of the unwanted side-effects caused by massive habit changes.
Experimentation – Now you will know how to change your habits more effectively and easily, you can really start pushing the boundaries for what is possible. In this article I’ll give steps for what I feel is the fundamental key from taking your habits from average to excellence.
Our lives run on habits. We have habits for what we eat, how we dress and where we drive. Habits dictate whether we jump out of bed each morning or hit that snooze button… Just… One… More… Time. Habits decide what actions we take on a consistent basis. Since it is our consistent actions that determine the direction of our life, our habits ultimately decide much of the outcome of our lives.
January 1st seems to create a lot of enthusiasm for people desiring to make changes. But, after a few short weeks, these people revert to their old habits. So disappointing is this ritual that many people have completely given up on the idea of being able to change their habits. These people think that, perhaps, habit changes are only for those with a lot of willpower or drive. The few people that are able to make changes on their habits usually reserve that power for extremely critical changes. Is it even possible to gain control over our habits?
Yes! Habits can be changed and we can even reach a point where even dramatic habitual changes are fairly easy. Changing habits is a skill. Like all other skills it needs both practice and technique. Once you are competent with the skill you can use these techniques to conduct your own personal experiments. Instead of sitting back and theorizing what a different set of habits would be like to live with, you can actually try it out!
What is a Habit?
Our brains are created from a very complex array of neurons. These neurons receive input from our sensory organs and deliver them to the brain. Each of these neurons is connected to thousands of others. By carefully adjusting the importance of each neuron in relation to another, our brain forms pathways of these chemical impulses, processing and interpreting the massive amounts of information we receive from the world.
In order to free up our cognitive abilities our brains streamline common procedures. Some pathways have been used so much that our brain has set up these connections to run through them automatically. If you’ve ever walked into a room and forgotten why you were there, chances are you understand this process. Actions like walking and driving were incredibly complex and difficult for you to learn initially, but now you don’t even need to think about it.
Habits also serve as a mechanism for quick problem solving. Whenever we encounter pain, our brain immediately searches for a way to avoid it. Similarly, whenever we encounter joy or gratification, our brain stores those neurological linkages to benefit from that pleasure in the future. Some people use food or alcohol as a mechanism to get out of depression or boredom. The habits that are closely linked to our mechanisms for getting into pleasure and out of pain are often the most difficult to remove. Because these habits are so difficult to modify, they are often the very habits we are most desperate to change.
Think of your mind like a computer. Your computer does millions of calculations without input from the user. Some programs often require little or no input at all to function properly. Just like habits, these programs will often run completely without your awareness. Some of these programs are malicious and destructive, such as viruses and spyware. Like these nasty programs, destructive habits often run without our awareness of them.
Awareness Must Come First
Malicious programs usually must be detected by another piece of software, usually an anti-spyware/virus program, before they can be removed. Similarly, destructive or ineffective habits need to be recognized as such before any changes can be made. If you don’t feel that drinking several times a day is not a good habit, you won’t make any effort to change it. Awareness must always come first.
Chances are you already know a couple habits you have that you would like to change. Maybe it is something major like quitting smoking, alcohol or drugs. Perhaps it is a smaller change like avoiding the temptation to check your e-mail every ten minutes. If you already can think of some habits you would like to change, that’s great. The real problem is all of the destructive habits you have that aren’t so obvious. That is why we always need to keep a very keen eye on our own behaviors and be very conscious of the many patterns that we run without realizing it.
There are really two methods to becoming aware of habits that you need to improve. The first is through internal review and the second is external study. Use both of these methods simultaneously to get the best perspective on your own habits.
Internal Review – Basically this means self-reflection. Internal review is done by carefully analyzing your current behavior. While I am a big fan of the weekly review as a method for analysis, this process should really be done all the time. Whenever you see yourself doing something you don’t feel is a good habit, recognize it as such in your mind. When you pick up that donut at work, even if you can’t stop the habit, notice that this isn’t good for your health.
Another method for internal review is through measurement. By using an objective measurement system, often times our true behaviors will come through. If you aren’t sure whether you have some bad habits in an area, try measuring the habit. If you think you might have some bad eating habits, record what and how much you eat for an entire week. This kind of measurement allows you to uncover habits that you didn’t know even existed.
External Study – As opposed to internal review, external study is using information outside of yourself to gain insight into your own habits. Reading books is probably one of the best ways to do this. As soon as you gain more knowledge about a subject, you will become more aware of the habits you have that could be improved. More knowledge really expands your opportunities to improve your habits.
I know that before I had read a lot of material on the benefits of adopting a vegetarian diet, I was ignorant to how the meat I was eating was affecting my health. After several months with the diet I can attest to how powerful a change it has been. If I hadn’t pursued knowledge from outside sources, I likely would have never realized such a fantastic area for improvement.
Studying other successful people is another great way to find areas to improve your habits. By modeling the habits of success we can often recreate a lot of that success for ourselves. If we only look to our associates and peers for areas where we can improve ourselves and our habits, our potential for growth is going to be incredibly low. Conversely, studying people who have done very remarkable things can give us a lot of areas where we can improve our own habits.
Habits are processes that run in our subconscious. They are constructed as a way to free up our cognitive ability from common tasks. Habits are also used to form the quickest route out of pain and into pleasure. Because so many of these habits run without our conscious control, making habit changes has to start by recognizing the ones we already have. Keeping a keen eye on our behavior and having a voracious appetite for new information can always leave us with more opportunities for growth.
The next article in this series will uncover the methods to condition a habit. I’ll explore some of the various techniques and methods I have used to make habit changes in my own life. I will also talk about the role of willpower, and how we can minimize its impact to make the changes we want without all the frustrations of failure.
Series – Habitual Mastery
Introduction
Conditioning
Leverage
Replacement
Experimentation
I'm a speed-reading, vegetarian, holistic learning, productivity hacking university student.
[...] Scott Young is a University student who writes about personal development, productivity and goal setting. Some of Scott’s popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without Studying. You can get his free e-book on Holistic Learning here digg_url = ‘http://www.lifehack.org/articles/communication/how-to-handle-criticism.html’; ( function() { var ds=typeof digg_skin==’string’?digg_skin:”; var h=80; var w=52; if(ds==’compact’) { h=18; w=120; } var u=typeof digg_url==’string’?digg_url:(typeof DIGG_URL==’string’?DIGG_URL:window.location.href); document.write(”"); } )() Author: Scott H Young Posted: Tuesday, May 22nd, 2007 at 9:10 am Tags: comment, criticism, feeback, feeling Share This [...]
[...] Scott Young is a University student who writes about personal development, productivity and goal setting. Some of Scott’s popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without Studying. You can get his free e-book on Holistic Learning here digg_url = ‘http://www.lifehack.org/articles/lifestyle/seven-little-known-tips-for-getting-in-shape.html’; ( function() { var ds=typeof digg_skin==’string’?digg_skin:”; var h=80; var w=52; if(ds==’compact’) { h=18; w=120; } var u=typeof digg_url==’string’?digg_url:(typeof DIGG_URL==’string’?DIGG_URL:window.location.href); document.write(”"); } )() Author: Scott H Young Posted: Monday, May 28th, 2007 at 9:30 am Tags: exercise, fitness, health Bookmark or Share this with a friend! [...]
Hi! I really admire your effort in writing issues as well as tips in many things… you are helping a lot of people. just like me as soon as i read your blogs… I was truly inspired with this….
Based on your strategies/esperience which we may use like the Double your reading rate, and Seven Tricks to Stop Forgetfulness.
Forgetfulness is really my problem and i was just looking around for a natural way on managing it aside from the pills, i’ve found out that ginkgo bviloba will help but i want a natural one.
Thanks Maggie,
I’m not a big fan of supplements for supposed medical benefits, but there are plenty of techniques you can use to improve memory, of which I mentioned a couple in that article.
-Scott
[...] I’m putting the finishing touches on my second e-book for the site, How to Change a Habit. Those of you familiar with my Holistic Learning E-Book will probably recognize the style of screen formatted pages with helpful images done by yours truly. This book is almost three times the length of Holistic Learning, and is filled with a lot of information I’ve never covered on this site or in Habitual Mastery. [...]
[...] Tony uses his marvelous graphics to illustrate his approach to setting goals in a three part series. The process is designed to make sure that your goals are aligned with your values. Can I cheat? Habitual Mastery. Technically it is a 5 post series. To this date it is one of the posts I’m most proud of. Basically it teaches you how to change the behaviors that guide your life and it forms one of the core parts of my philosophy. Scott Young from Scott H Young (rss) [...]
[...] Scott Young is a University student who writes about personal development, productivity and goal setting. Some of Scott’s popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without Studying. You can get his free e-book on Holistic Learning here var sb_rated_title = ‘How To Handle Criticism’; var sb_url_to_rate = ‘http://www.strategicjuniorhigh.com/leadership/how-to-handle-criticism/’; try { var sb_rated_creation = new Date(Date.parse(’Mon, 18 Jun 2007 09:00:07 -0400′)); } catch (e) {} [...]
[...] Scott H Young, a fellow PBN blogger, recently published an e-book entitled How to Change a Habit. As you know, daily habits are very important; in fact, it makes the difference between winners and losers. This e-book comprehensively covers the ins and outs of installing and uninstalling habits and is very enlightening for me. It’s an expansion of Scott’s popular Habitual Mastery series. Don’t forget to also check his free e-book on holistic learning. [...]
[...] Make it a Habit Take out a thirty day trial to help reinforce your new internet ritual. If you want tips on how to make it a habit, check out my Habitual Mastery series or stay tuned for my upcoming book, How to Change a Habit. . . . [...]
[...] I’ve already written about how to change habits. Briefly in Habitual Mastery and more thoroughly in How to Change a Habit. The basics of changing your programmed shortcuts isn’t that hard. Just focus on changing one specific behavior for one month. There are many other tricks you can use, but simply holding out for one month is usually enough. [...]
[...] Habitual Mastery (Series) [...]
[...] Habitual Mastery (Series) [...]
[...] Habitual Mastery (Series) [...]
[...] Resolutions comes from the fact that there are much better ways of going about goal setting and changing habits. There are enough good ways that it makes me want to discredit the yearly resolution model [...]
Yes, bad habits are like virus/malfunction software.
[...] here or subscribe to his feed (updated 5-7x per week) here. Some of his popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without [...]
[...] known that this formula works for years. In fact, I’ve read about it several times before here and here. In fact, the FlyLady cleaning system also uses it to work on getting your house in order. [...]
[...] content on his personal site http://www.scotthyoung.com/blog. Some of his most popular posts include a Habitual Mastery series, Double Your Reading Rate, and How to Ace Your Finals Without [...]
Hi!
First we make habits, then habits make us. Habits give shape to your personality!!
[...] (updated 5-7x per week with posts similar to this one). Some of his most popular articles include Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without [...]
Hi,
For managing and tracking your habits you can use the checklists from Gtdagenda.com
[...] Introduction – Habitual Mastery (Series) || Leverage – Habitual Master (Series) [...]
[...] Introduction Conditioning Leverage Replacement Experimentation [...]
[...] sharply afterwards, I was still left with about 1250 page views and dozens of blogs linking to my Habitual Mastery series. With the sudden success of the blog, I was beginning to think that blogging may be a more [...]
[...] This also works in reverse. If you suddenly change your perspective towards dieting and exercise so that it becomes fun, you still need to build habits and momentum to make that action consistent. Some of these habits can be formed subconsciously over time, other major habits may require more conscious effort. I have written extensively about changing habits, so if you want to build momentum, some techniques to do that are here. [...]
[...] may seem like a complete turn around from someone who wrote an entire series on forming habits. I trust you it isn’t. The amount of habits you consciously choose to install will be less than [...]
[...] Habitual Mastery (Series) – Creating lasting habit changes. Goal Setting (Series) – How to properly set goals that stick. The Seven Keys to Leverage – When willpower just isn’t enough. How To Recover From a Broken Commitment – What to do if you slip up. [...]
[...] found this method when I was creating habits for myself. With each habit I created, I learned to enjoy the process of making a new change. More [...]
[...] The topic has been one of my most popular ones I’ve brought up on this blog and along with Habitual Mastery it has received the most attention. I’d like to expand the idea, fix some of the flaws and make [...]
[...] (updated 5-7x per week with posts similar to this one). Some of his most popular articles include Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without [...]
[...] reason a 30 Day Trial helps you change habits is because it forces you to focus. It requires that you pay a certain [...]
[...] Personal Development Blog. Focused on achievement and goals. Some of my favorite posts are Habitual Mastery and Double Your Reading [...]
Hi Scott,
I am writing an article on becoming a vegetarian for a Dubai-based magazine and wondered whether I could use a few quotes and tips from your blog. All credit will be given to you and your book.
Sharon,
Go right ahead! Just send me a link to it (if there is an online copy) when it is published!
-Scott
[...] up on Scott Young’s method of habit-introducing here. This is a good introduction to developing habits that you might find [...]
[...] into neurological explanations for habit formation (check out Scott Young’s great explanation here), the bottom line is that habits form through REPETITION. The philosopher Aristotle nailed it on [...]
[...] into neurological explanations for habit formation (check out Scott Young’s great explanation here), the bottom line is that habits form through REPETITION. The philosopher Aristotle nailed it on [...]
[...] into neurological explanations for habit formation (check out Scott Young’s great explanation here), the bottom line is that habits form through REPETITION. The philosopher Aristotle nailed it on [...]
[...] people vastly overestimate their willpower. After four years of detailed feedback from readers on habit changes, I can come to no other conclusion. If willpower were cash, most people empty their wallets on the [...]
[...] Recurring articles series. [...]
[...] sold an ebook, I was terrified. Not because I didn’t know what to write, I had already written a series of articles on the topic. Not because I was worried it wouldn’t sell, the website wasn’t making a large [...]
So is the idea to use conditioning a a means to create new habits, and replacement as a means to ‘delete’ old habits? I ran into this question while making my desired and unwanted habits list. For ‘playing video games,’ the replacement is easy to conceptualize, just like you did with comfort eating. However for -adding- habits, I don’t know what to do. Replace ‘doing nothingness?’ That seems essentially the same as adding a habit. So the ‘replacement’ idea only applies to removing habits while conditioning applies to adding new habits. Is this right?
Thanks for the excellent article.
So is ‘conditioning’ for adding a habit, and ‘replacing’ for getting rid of one? I know you said you can’t add or subtract a habit, but the ‘replacement’ technique only makes sense to me for removing a habit. So is ‘conditioning’ a different process entirely than replacing, in that you simply make yourself do the new action for 30 days? It doesn’t seem like it ‘fills in’ any gap necessarily.
Will,
Conditioning is the process of training a habit in place. Replacement is the process of finding alternatives for your current habit so there doesn’t become a gap in your life.
-Scott