few days back, i wrote about certain habits that I have been able to build in these past few years. that blog got me into reflecting on what were the ingredients that helped me build and sustain those habits for long.
after spending some time thinking about it, i realised that there were 3 essential elements to building those habits:
information + fun + repetition
information:
this ingredient means the amount of information/ understanding/ awareness you have regarding the area you want to build habit in. the greater and diverse the amount of information you have, the higher will be the probability of making the most effective decisions.
initial barrier to start was tough for me – i observed that starting with the simplest thing could really help and once this initial barrier is gone, the knowledge/ information compounds and makes you even more curious about the area. for example, when I was in grade XI, XII and my college, one thing that I got interested in was productivity. i did a quick google search and found Ali Abdaal’s videos on productivity. i started consuming those videos and implementing the practices he used to mention in his videos. this made me more curious about the space and i started consuming content in other forms such as books, articles, podcasts etc. and, this eventually helped me build greater understanding into productivity and performance.
hence, starting with the simplest thing and then letting yourself be directed by your own curiosity could help in building greater knowledge about the area you want to build habit in.
additionally, having a greater amount of information about the topic helps in decision making i.e. you tend to not indulge in the opposite action. for example, i exactly know what happens in the body when we consume processed sugar, so whenever i have a craving for desserts, my mind automatically starts to imagine what will happen after i have consumed sugar and this thought doesn’t let me eat that dessert and the craving is gone.
fun:
the second key ingredient to building a habit is fun or joy of performing the action. it is important for you to have fun while performing a specific action. in my own journey, i had noticed that I used to enjoy performing the action most when the feedback loop is quick and positive.
for example, when i read about the benefits of low carb and high protein diet, i was very skeptical to try it. one day, i decided that i will be trying it out and i immediately saw results during that day itself – there was no energy crash, less cravings because high protein foods keep you full for long, stable blood sugar levels and less cognitive load of thinking what to eat, what to order etc.
this quick and positive feedback loop made me hooked to this diet and now every day i eat low carb and high protein food.
i have also noticed that, we always have a bias towards getting the results of our actions quickly – if it’s negative or takes time, we get demotivated to perform that action. whereas, if it is positive and quick, we tend to indulge ourselves more into the same action very often.
repetition:
it is easier to repeat the action when the feedback loop is positive (achieving the intended objective) and quick – it motivates us to perform the action more often.
for example, i have built a habit of walking for 30 mins every morning no matter what. and, this i do because when i do not walk for one morning, my blood sugar levels are erratic and irregular for the entire day – this then affects my mood and motivation to perform other activities during the day. when I do walk, there is less volatility and blood sugars are more stable.
hence, i have been able to make this a habit because of repeating it everyday with the objective to keep my blood sugars stable.
all these 3 ingredients – information, fun and repetition – are important. even if one of the ingredient is missing, i have noticed, it might get difficult to build and sustain a habit.
- information + fun – repetition: no repetition would mean that you will not get hooked to the action, hence not leading to build the habit you intended to develop
- information + repetition – fun: you will perform the action for some time/ a few days, but then won’t be able to sustain the action if you are not enjoying it
- fun + repetition – information: this could mean you are performing the action in an inefficient or not the best way. this might not give you the intended results and/ or affect your decision making.
in conclusion, each element plays a crucial role in not just initiating, but also sustaining habits that can last a lifetime. starting with a solid foundation of understanding allows us to choose our actions wisely and with purpose. incorporating fun ensures that the process is not just beneficial, but also enjoyable, making it something we look forward to rather than shy away from. and through repetition, these actions solidify into habits, creating a self-reinforcing cycle of positive behaviour.
azeem panjwani 