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.

Outlines

00:00

🧠 Understanding Habit Formation in the Brain

This paragraph delves into how science can help us comprehend and modify our habits. It references a 1990s MIT study where rats were placed in a T-shaped maze to understand the habit formation process. The study revealed that as the rats repeated the maze, their brain activity decreased as they learned the route to the chocolate reward. This phenomenon is known as 'chunking,' where the brain turns actions into automatic routines to conserve energy. The paragraph introduces the 'habit loop,' which includes a cue, routine, and reward, and explains how these elements interact to form habits. It also discusses the challenge of creating new habits due to the brain's anticipation of rewards, as demonstrated by Wolfram Schultz's experiments with monkeys. The importance of repetition and craving for the formation of new habits is emphasized.

05:02

🔄 Changing Unwanted Habits with Community Support

The second paragraph focuses on the difficulty of changing existing habits and the role of belief and community in making lasting changes. It discusses how habits, once formed, are hard to break and often resurface during stressful times. The paragraph suggests that to change a habit, one must identify the cue and reward, then replace the routine with a new one that provides the same reward. However, for a new habit to stick, especially during challenging times, belief in the possibility of change is crucial. This belief is often fostered within a supportive community or group. The paragraph concludes with a call to action for viewers to learn more about the science of habits and to support the channel by engaging with the content and subscribing.

Keywords

💡Habits

Habits refer to regular patterns of behavior that have become almost automatic through repetition. In the video, habits are discussed as learned behaviors that the brain converts into automatic routines to save effort. The example of rats navigating a maze to find chocolate illustrates how habits are formed through repetition and the brain's process of 'chunking' actions into routines.

💡Chunking

Chunking is the cognitive process where the brain groups information into 'chunks' to simplify complex tasks and make them easier to remember and perform. In the context of the video, chunking is vital to habit formation as it allows the brain to convert a series of actions into an automatic routine, which is exemplified by the rats learning to navigate the maze more efficiently over time.

💡Cue

A cue is a trigger or signal that prompts a specific behavior or response. The video explains that cues are essential for the brain to know when to engage a particular habit. For instance, the loud click sound in the rat experiment serves as a cue that signals the rats to start navigating the maze in search of chocolate.

💡Routine

A routine is a sequence of actions that are performed in a regular, repeated manner. In the video, the routine is part of the 'habit loop' where, once a cue is recognized, the brain goes into automatic mode to execute the routine, such as the rat's learned path through the maze to get the chocolate.

💡Reward

A reward is something that the brain perceives as pleasurable or beneficial, which reinforces a habit loop. The video describes how the reward of finding chocolate at the end of the maze reinforces the habit loop in the rats, making the behavior more likely to be repeated. The concept is also linked to the neurochemical response in the brain, as seen in the monkey experiment with blackberry juice.

💡Habit Loop

The habit loop is a three-part neurological cycle that consists of a cue, a routine, and a reward. The video explains that this loop is how habits are formed and reinforced. The example of the rat experiment demonstrates the habit loop in action, where the click sound is the cue, navigating the maze is the routine, and finding chocolate is the reward.

💡Neurochemical

Neurochemicals are chemicals in the brain that transmit signals between neurons and are involved in various brain functions, including learning and habit formation. The video references neuroscientist Wolfram Schultz's work, which shows how the anticipation of a reward (blackberry juice) creates a neurochemical response in the brain, reinforcing the habit loop.

💡Endorphin Rush

An endorphin rush refers to the release of endorphins, which are natural chemicals in the brain that act as painkillers and mood elevators. In the video, it is mentioned as a positive reward that can come from exercising, contributing to the formation of a healthy habit like regular physical activity.

💡Craving

Craving is a strong desire for something, often associated with addictive behaviors or habits. The video discusses how cravings are a key component in habit formation, as the brain begins to anticipate the reward, which in turn strengthens the habit loop. The monkey's brain anticipating the blackberry juice before receiving it illustrates this concept.

💡Community Support

Community support refers to the encouragement and assistance provided by a group of people who share common goals or interests. The video suggests that belief in the possibility of change, often fostered within a supportive community, is crucial for making lasting habit changes, especially during challenging times.

💡The Power of Habit

This is a reference to the book by Charles Duhigg, which the video recommends for further understanding of the science behind habits. The book is mentioned as a resource for viewers interested in delving deeper into the subject, indicating its relevance to the themes discussed in the video.

Highlights

Science can help us understand and change habits through the study of neural patterns and behavior.

MIT researchers conducted experiments with rats in a T-shaped maze to understand habit formation.

The brain's activity decreases as a habit becomes more automatic, a process known as 'chunking'.

Habits are formed through a 'habit loop' involving a cue, routine, and reward.

The cue triggers the brain to go into automatic mode and select the appropriate habit.

The reward reinforces the habit loop, making it more automatic over time.

Creating new habits is challenging because the brain craves the associated rewards.

Neuroscientist Wolfram Schultz's experiments reveal how rewards affect the brain on a neurochemical level.

The brain begins to anticipate rewards, associating cues with the pleasurable experience.

Changing a habit involves keeping the same cue and reward but inserting a new routine.

Belief in the possibility of change is crucial for making new habits stick, especially during stressful times.

Community support can significantly increase the chances of successfully creating or changing habits.

The book 'The Power of Habit' by Charles Duhigg provides further insights into the science of habits.

Understanding the science behind habits is key to successfully creating or changing them.

The video suggests subscribing and watching related content for more information on the topic.

Transcripts

how can science help us to understand

our habits create new ones and change

bad habits such as smoking with a simple

formula anyone can use in the early 90s

researchers at MIT did a series of

experiments to understand habits they

place rats in a simple T shaped maze

with chocolate at one end when a loud

click sounded the rats were let loose

and began sniffing out the chocolate the

researchers noticed that the rats brains

exploded with activity as they slowly

searched the maze as the experiment was

repeated hundreds of times a series of

changes slowly emerged the rat started

to move through the maze quicker and

quicker and at the same time their brain

activity decreased him as the rat

started to learn where the chocolate

would be it no longer had to choose

which way to turn and so the

decision-making centers of the brain

went quiet after a while the brain

structures related to memory became less

active as the rat had internalized how

to get the chocolate to such an extent

that it hardly had to think at all the

process in which the brain converse a

series of actions into an automatic

routine is called chunking and is vital

to how habits are formed the brain does

this to save itself effort so that it

can be used for more important things

however it's important for the brain to

know when it can use habits when it

needs to be more alert to do this it

relies on a cue when the rat is placed

in the maze it doesn't know where it is

there could be a predator waiting

outside ready to pounce when it hears

the familiar click sound and the maze is

opened it knows that it can go into

automatic mode and use the to find the

delicious chocolate habit if however

instead of the click sound it hears a

meow it knows to use a different of it

this process is known as the habit loop

first there is a cue letting our brain

to know which habit to use and to go

into automatic mode then comes the

routine and finally the reward which

tells our brains whether a particular

habit loop is worth remembering over

time

the habit loop becomes more and more

automatic so if habits are simply a

matter of creating a queue completing a

routine and then getting a reward

why then is it so difficult to create a

new habit and sticks that New Year's

resolution to heat healthier why

exercise mark the reason why it can be

so difficult is because to make the cues

and rewards were craving is required to

explain this we can look at the work of

neuroscientists Wolfram Schultz

conducted a series of experiments to

understand how awards work on a

neurochemical level a monkey was placed

in a room in front of a computer monitor

whenever shapes appeared on the screen

the monkey was taught to pull a lever

which would release a drop of black bee

juice down a tube and into his mouth

Schulz monitored the activity of the

monkey's brain as it carried out the

activity predictably whenever the

blackberry juice was released the

monkey's brain activity would spike

suggesting that he was experienced in

pleasure the experiment was repeated

again and again until a habit was formed

however as the experiment was repeated

and

became stronger Shultz noticed something

unexpected the monkey's brain began

anticipating the blackberry juice when

the shapes appeared on the screen

brain activity spiked as though the

monkey was experiencing pleasure before

any juice have been released in other

words the qrc in the shapes on the

screen which used to crave in for the

juice this is what makes habits so

powerful and why it can be so difficult

to create new habits such as exercising

more or stop bad habits such as smoking

it's not enough to simply create a cue

routine and reward little such as

putting your running shoes out ready for

the morning going for a run feeling good

from the endorphin rush and sense of

achievement you need to repeat the loop

enough time so that you start craving

those good feelings you get off you're

exercising otherwise the habit won't

stick so how can we change an existing

habit that we don't want anymore

such as reaching for that unhealthy

mid-morning snack as habits never really

disappear we have to keep the existing

cue and reward but insert a new routine

we can change almost any behavior if we

follow this formula first we must work

out all the cues and rewards are so if

you want to stop snacking at work ask

yourself what the reward is that you are

looking for is it to satisfy your hunger

or is it because you're bored and are

looking for a distraction if you are

simply looking for a brief diversion

replace the old routine with a new one

which will achieve the same reward such

as going for a quick walk or having a

chat with a colleague although this

method of change in the routine has

proven to be effective it will often

fail when the stresses of life get too

much this is why people who have

previously quit smoking start again when

life gets too demanding researchers have

found that replacement habits only

become durable in times of difficulty

when belief is involved for a habit to

permanently change you have to believe

that change is possible

and most often that belief only emerges

with the help of a like-minded group

community or in some cases simply a

supportive friend

it's not easy to create new habits or

change existing ones but by

understanding how habits work and using

the support of a community who share

your goals you can greatly increase the

odds of succeeding

[Music]

thanks for watching if you enjoyed this

video and want to learn more about the

science behind habits then check out the

book the power of habit by Charles

Duhigg by clicking the link down in the

description to help support this channel

you can subscribe by clicking here and

watch my previous video about the

marshmallow test by clicking here see

you next time

[Music]