The benefits of physical activity and the ability to reduce the risk of diseases have been well documented. But less than half of Americans engage in regular physical activity. Half of those starting an exercise routine by themselves will drop out within 6 months. Many people drop out of their routine quickly while others can stick to their regimen. This is where habit formation comes into play. Many psychologists, behaviorists and neuroscientists believe that repeated behaviors are more likely to be habitual.
According to a 2013 study, a habit is defined as “The most simplistic and often-researched behavioral definition of a habit is behavior that has occurred repeatedly and frequently in the past.” There are several other definitions they listed for habit, but they all agree that a habit is a consistently repeated behavior developed over time. In this study, 174 exercisers completed questionnaires at two private fitness clubs. They were each given a questionnaire that included the SRHI (Self-Report Habit Inventory) and the behavioral questions came from habit formation concepts. They found that of 174 respondents, 129 (77%) said that their schedule of exercise generally looks the same from week to week. This suggests how powerful a consistent routine is for developing good exercise habits. Developing a regular habit towards physical activity is an excellent tactic towards maintenance of future physical activity.
This 2013 study strongly correlates with Duhigg’s 2014 work “The Power of Habit”. Duhigg believes that every habit, whether big or small, can get broken down into a sequence of actions. He stated that when the brain converts a sequence of actions into an automatic routine, this process is called chunking. Humans have hundreds of behavioral chunks they rely on every day. Many individuals fail to realize that most of their daily schedules are integrated with a high degree of habituation. From when they wake up in the morning to when they get ready for bed at night, their brain is recording patterns and learned behaviors. Not only is the brain active during the day storing habits, but also while sleeping at night. Researchers from MIT realized that the basal ganglia is the part of the brain that stores habits even while the rest of the brain is sleeping at night. The formal name of this process and its sequence of actions is called the “habit loop”. The habit loop is broken down into a 3-step loop which are the cue, routine and reward.
Every habit is composed of these three stages. The cue is the trigger that tells the brain to automatically begin “getting ready” for the routine. Environmental and time cues seem to have a high rate of success here when using them for habit formation. According to the 2013 study, 75 percent of participants said they generally exercise at the same time each day they workout. Also, 85 percent of participants said they often exercise in the same location. When you work out at the same time daily, your body becomes accustomed to that time slot and naturally prepares itself to exercise.
It is important that the cue to be used is simple and obvious. Once the cue has sparked an individual into their exercise routine, the specific exercise routine chosen tells the brain there is a reward after this routine is over. Once the exercise is over and the individual is rewarded, the habit begins to be engrained in the brain. The reward for an individual should be very clear and something that is exciting enough to add fuel towards exercise motivation. Rewards are crucial because they strengthen the success of sticking to the goal of exercising which, over time, strengthens the overall habit.
For example, before someone goes to bed at night, they make sure to lay their workout clothes at their bedside so that they see them first thing in the morning. The clothes become their cue which triggers their mind to know it’s time to put on workout gear and go to the gym. Going to the gym and working out is now the routine they perform following their cue. Perhaps they could get a smoothie as their reward after working out. Now, because they have already defined their reward, they probably have their mind on that smoothie throughout their workout. This creates a strong craving and helps them through the workout. Once they have completed their workout, they reward themselves. Once the day is over, they repeat the process. Over time they end up getting the same results. The cue, routine and reward are basically teammates working together to help accomplish the desired goal of making exercise a habit. According to Duhigg, over time, this loop-cue becomes more and more automatic. The cue and reward become interconnected until a powerful sense of anticipation and craving emerges. Eventually, whether in a chilly MIT laboratory or your driveway, a habit is born.
However, habits can be ignored, suppressed, or even replaced. The habit loop is an amazing resource because it reveals a significant truth of habit formation: the brain ends up halting full participation in decision making of a habit. So, through repetition, the brain stops trying to fight this newly formed habit and allows it to become more fully developed.
One of the most effective ways individuals create and maintain the habit of exercise is through manipulating the habit loop to their liking. Research has shown that individuals who exercise regularly choose a simple cue that, preferably, occurs at the same time every day. Typically, they select a sustainable exercise routine that is executed in the same location daily. Then they choose a reward that is defined and catered towards their preference. As they execute their personal habit loop for exercise daily, the basal ganglia remembers that habit each night. Over time the habit becomes second nature. By deconstructing the formation of a habit, individuals can achieve success in maintaining fitness regimen. This gives them more control and creates a higher success rate of maintaining that habit over time.
References
Tappe, K., Tarves, E., Oltarzewski, J., & Frum, D. (2013). Habit formation among regular exercisers at fitness centers: An exploratory study. Journal of Physical Activity and Health, 10(4), 607–613.
Duhigg, C. (2014). The power of habit: Why we do what we do in life and business. New York: Random House Trade Paperbacks.
