Behaviours
Behaviours form through pattern and repetitive action that lead to a certain result. Often, the intention of these actions is to produce a positive outcome. However, these outcomes are not always positive in the long term. Additionally, they can be interpreted as positive when they cause more harm than good. A behaviour is anything that you can observe, such as making a face at a snarky remark, or smiling when receiving a compliment.
Habits
Habits form when behaviours occur enough times to become automatic. They are an efficient way for people to perform tasks without wasting time or energy. These habits are then activated by cues in the environment which cause more repetition and a “deeper” learning of them. Habits are not simply repetitive behaviours; they do not require planning and intention. They are automatic responses to cues we receive from our environment. If someone puts their seatbelt on when they get in their car without thinking about it, that is a formed habit.
Behaviours vs. Habits
Our habits and behaviours shift and change throughout our lives. This might be through strong-will power and dedication. But it can also be due to things that fall outside of someone’s control. People interact with their environment constantly and things in the environment can influence the way people act. For example, if someone forgets to lock their car door and has their car broken into. Going forward, whenever this person leaves their car, they will most likely think about how frustrating and scary it is to have their car broken into, so they will be motivated to lock their door. Eventually, locking their car door will just become automatic and they will do it without giving it a second thought. This is an example of a habit forming in response to something that falls mostly outside of our control.
Unfortunately, changing unwanted behaviours rarely happens naturally and usually requires effort. But behaviours are not random; they can be analyzed, controlled, and ultimately changed. Modifying a behaviour requires intention, focus, and resistance from falling back into old ways. The only way to intentionally shift behaviour is through sheer force.
Why is it so difficult?
Berridge and Robinson (2003) explore why changing behaviours can be so complicated. They explain that new behaviours are typically not as rewarding as learned behaviours that have previously been rewarded.
This is why making small, measurable, and achievable goals is important. If changing a specific behaviour is the ultimate goal, then we can highlight small steps so that there can be a sense of reward. Without this reward feedback, most people will lose motivation to change.
For example, when changes seem more drastic it appears more difficult. Such as, if the behaviour is tied to a group of friends, it could mean cutting ties with them. Or, it could be related to someone’s lifestyle, and changing that might have some unperceived consequences that are difficult to overcome. Being creative with these small steps is a great idea. It provides variety, which keeps things interesting and new. Being creative with these steps can also give multiple options in case one small goal might be more manageable than another.
Convincing yourself into new behaviours
Another aspect of behavioural changes comes down to reinforcement. Humans react to positive reinforcement much more strongly and productively than through consequence or punishment. This ties in to making small goals as opposed to focusing on the behavioural change as the only goal. If you reward yourself through achieving small goals and small changes, the rewards will motivate you to continue and you will be more likely to achieve real change. Rewards are more effective than if you were to punish yourself for falling back into old ways. Consider, for example, a child learning to say please and thank you. It has been shown that rewarding the child every time they use the target language – be it verbal or physical reinforcement – is far more effective than providing a consequence. Setting up small, positive rewards along the way is much more likely to lead to a successful outcome.
Working with someone on this makes the process much easier and generally faster. Having someone support in creating goals, providing feedback and sharing in success helps to minimize potential problems that might come up unexpectedly. Changing behaviours is a marathon, not a race and is even stronger in a team.