InFluential_Magazine_May_June_2017

“
Habits always
present in three
parts: cue, action,
and reward. The
cue is the signal
that prompts
you to engage
in a behavior;
the action is the
habit itself; and the
reward is what you
get from engaging
in the habitual
behavior.
”
influential-magazine.com
gym clothes has become a positive cue for her. Rather than
repeatedly tell herself she has to go running, she recognizes
she’s already dressed for it and heads out the door. Knowing
what triggers us to engage in a habit gives us control over it
because we can avoid the cues that do not serve us and focus
on those that benefit our long-term goals.
Understanding what rewards we get from a habit is
important so we can find alternatives that reward us in a
healthier way. For instance, if eating soothes you at night
after a stressful day at work, recognizing that will allow you to
substitute a different behavior that calms you and feels like a
treat. One of my clients who loves to read now chooses a good
book over ice cream; another now takes baths to unwind.
While these success stories reflect the healthy
possibilities, it is also important to know your neutral
pathways will resist at first. But by consistently engaging
in healthier, substitute behaviors, you will weaken that
resistance. Once you find something that works for
you, repeat it often to cement it in, and soon when you
come home your first thought won’t be What can I eat
to make me feel better? But perhaps When can I cuddle
up with my book? Or Ah, a hot bath.
Self-Discipline Is Important
Changing does take some self-discipline, especially in
the beginning of a new routine, but it is important to
not rely on willpower alone because you will end up
failing. Americans consider willpower a virtue. We believe
we should be able to resist cookies at all times and not
getting out every day to exercise is a character flaw.
The reality is true lifestyle change does not rise from
willpower. Rather it’s the result of many consecutive
choices, day after day, prompted by cues that promote
healthy routines and rewards that are life-giving.
The kind of reasonable decisions that result in long-term
change are made in the brain’s prefrontal cortex. The problem
with the prefrontal cortex is that it gets tired. When this
happens, self-discipline goes out the window and the more
impulsive part of our brain takes over, causing us to feel out
MAY / JUNE 2017
FLUENTIAL
53