Habits are more than just routines or repeated behaviours – they are actions triggered automatically by environmental cues, often without conscious thought. Psychologists define habits as behaviours that, through repetition, become ingrained and bypass the brain’s decision-making centres. This process has roots in early psychological theory, with William James noting that habitual actions “go on of themselves”. Modern neuroscience supports this, showing that repeated behaviours shift from being managed by the prefrontal cortex to more automatic brain regions like the infralimbic (IL) cortex.
A striking example comes from MIT research, where rats trained to navigate a maze for a reward continued the behaviour even when the reward was removed or made unpleasant. When the IL cortex was deactivated, the rats paused and reconsidered their actions, indicating the brain’s role in habitual control.
Understanding the psychology behind habits can aid in breaking bad ones. Identifying and removing cues is key – for instance, leaving your phone outside the bedroom to avoid late-night scrolling. Altering routines, such as changing your route home to avoid a habitual stop at the pub, can also help. Replacing an unwanted habit with a more desirable one that serves a similar function – like swapping a post-work glass of wine for a relaxing bath – increases the chance of success.
Forming good habits involves the reverse. Choose a consistent cue and repeat the desired behaviour in the same context. For example, eating an apple every day at the same time and place, with visible reminders like a fruit bowl by the kettle, can help the habit stick. Reducing friction – such as packing gym clothes in advance – and rewarding yourself early on reinforces the behaviour until it becomes automatic.
The process takes time. A 2010 study found it takes an average of 66 days to form a habit, while another showed that gym-goers needed at least six weeks of regular attendance to establish a routine. Ultimately, building or breaking habits requires consistency, awareness of cues, and a willingness to adjust routines.
