How To Change Bad Habits And Create New Ones

Summary

The video explores the science of habit formation and change, drawing on MIT's T-shaped maze experiment with rats to illustrate the 'habit loop' of cue, routine, and reward. It explains how the brain automates routines through 'chunking' to save effort. The video also delves into Wolfram Schultz's research on neural responses to rewards, showing how anticipation of pleasure can hardwire habits. To change habits, it suggests keeping the same cue and reward but replacing the routine, emphasizing the importance of belief and community support for lasting change.

Takeaways

• 🧠 Habit formation involves the brain converting actions into automatic routines through a process called 'chunking' to save effort.
• 🐀 The MIT rat experiment showed that as habits are repeated, brain activity decreases, indicating the action has become habitual.
• 🔁 The 'habit loop' consists of a cue, routine, and reward, which together create and reinforce habits over time.
• 🍫 In the experiment, the cue (click sound) signaled the rats to go into automatic mode to find the chocolate, illustrating how cues trigger habits.
• 🌟 The reward in the habit loop confirms whether a habit is worth remembering, which is crucial for habit formation and maintenance.
• 🙉 Neuroscientist Wolfram Schultz's experiments revealed that the anticipation of a reward can become as pleasurable as the reward itself, highlighting the power of cues in habit formation.
• 🏃‍♂️ To create new habits, it's necessary to repeat the habit loop until there's a craving for the associated reward, making the habit stick.
• 🍰 Changing a habit involves keeping the same cue and reward but replacing the routine with a new one that delivers the same reward.
• 🤔 Understanding the cues and rewards associated with a habit is key to changing it, as it helps identify what the habit is truly satisfying.
• 👥 For lasting habit change, especially during difficult times, belief in the possibility of change, often supported by a community, is essential.
• 📚 The video recommends 'The Power of Habit' by Charles Duhigg for further understanding of the science behind habits.

Q & A

What did the MIT researchers discover about habits through their experiments with rats in a T-shaped maze?

The MIT researchers discovered that as the rats repeatedly navigated the maze to find chocolate, their brain activity decreased and they moved through the maze more quickly. This showed that the brain forms habits through a process called 'chunking,' which converts a series of actions into an automatic routine to save effort.

How does the brain save effort when forming habits?

The brain saves effort by converting a series of actions into an automatic routine, a process known as 'chunking.' This allows the brain to allocate its resources to more important tasks, as the habitual actions require less conscious thought.

What is the 'habit loop' and how does it function?

The 'habit loop' is a process that involves three parts: a cue, a routine, and a reward. The cue signals the brain to use a particular habit, the routine is the action taken, and the reward reinforces the habit loop, making it more automatic over time.

Why is it challenging to create new habits or break old ones?

Creating new habits or breaking old ones is challenging because the brain has already established patterns that are strongly associated with cues and rewards. To form a new habit, one must repeat the new cue-routine-reward loop enough times to create a craving for the associated reward.

What role do cues and rewards play in habit formation according to Wolfram Schultz's experiments?

In Wolfram Schultz's experiments, cues and rewards play a crucial role in habit formation. The monkey's brain began to anticipate the reward (blackberry juice) when presented with the cue (shapes on the screen), causing a spike in brain activity associated with pleasure even before the reward was received.

How can one change an existing habit that they no longer want?

To change an existing habit, one should keep the existing cue and reward but insert a new routine. By doing so, the brain still receives the expected reward, but the behavior associated with it is altered.

Why do some habits fail to stick even after the routine has been changed?

Some habits fail to stick because they do not become associated with a strong craving for the reward. Additionally, when life becomes stressful, old habits can resurface if the new habit is not deeply ingrained or if there is not enough belief in the change.

What is the role of belief in making a habit change durable?

Belief plays a significant role in making a habit change durable. A person must believe that change is possible, and this belief often emerges with the support of a like-minded group or community, which can help sustain the new habit during challenging times.

How can understanding the science behind habits help in creating or changing them?

Understanding the science behind habits can help by providing insight into how they form and how they can be changed. With this knowledge, individuals can use strategies like creating a new routine with the same cue and reward, and seeking support from a community to increase the likelihood of success.

What is the significance of the 'marshmallow test' mentioned in the script?

The 'marshmallow test' is not directly discussed in the script, but it is a famous experiment that explores self-control and the ability to delay gratification. It is mentioned as a related topic that viewers might be interested in exploring further.

What book is recommended for further understanding of the science behind habits?

The book recommended for further understanding of the science behind habits is 'The Power of Habit' by Charles Duhigg.