The Psychology of Habits

 by Siha Hoque

Dopamine

The majority of our lives, particularly while we’re following a structure, such as working or in school, has a similar pattern, and over 40% of our actions within each day of that pattern are not thought-out decisions but merely habits. A habit is a routine of actions or behaviours that occur frequently, and this includes little segments from our morning routine, to checking our phones at approximately the same time each day - near subconscious acts. Habits are made when we do the same thing repeatedly on numerous occasions, usually in response to the same context each time.

Though why do these little procedures and processes become automatic to us - and what goes on in our brain when they do?

One of the goals of the brain is to constantly try to reduce the amount of effort we apply to situations, and to deliver us satisfaction. This would make us far more efficient as individuals - simply doing what the body wants us to, and it once did as more primitive beings, however that lifestyle would be very difficult to maintain now - due the assortment of decisions we face throughout the day, particularly when with other people, where we are constantly bombarded with options at every turn that have many options that call for careful consideration. Despite that, the brain attempts to and succeeds in turning many of our daily rituals into habits.

Our body’s nervous system is constantly on the lookout for what causes dopamine to be released. It's likely you've heard of this chemical before, often referred to as ‘the reward chemical’ - and that is exactly what it is - when you do something that causes some form of pleasure, even if it is incredibly short term, dopamine is produced, making us feel happy in response to it.

Habit formation isn't as simple as finding something that brings you happiness. There are typically a few steps to create one, and the first of them is the cue or reminder - something that triggers the need response, which could be a time or a feeling. The cue is followed by a craving, you want a result from an action that provides you with the dopamine. Response is the third step, and the actual set of actions which may form the habit, and it is finally followed by the reward - the result of your actions bringing the dopamine to your brain, fulfilling the craving. This in turn makes it stronger the next time you are exposed to the cue - making you more likely to repeat the whole process.

Now when we find something that triggers this release on a regular basis, our brains make the connection between this action and this reward. For example, the cue could be waking up early in the morning and feeling incredibly tired. You may crave a hot drink, such as tea, as it makes you feel more awake and tastes nice, and so, you make yourself a cup of tea and enjoy it and the effects of it. This repeats itself every morning, and is an easy way to get a hit of dopamine. The knowledge of the actions that achieved this burst of dopamine are stored away by the brain, and once this becomes a habit, the conscious aspect of making a morning cup of tea in this instance is significantly reduced - you can put the kettle on and get the mug ready, drink the tea and enjoy it, all without actively paying attention to what you're doing, as it is now habitual; automatic. 

Habits can be harmless, but they certainly have the potential for dangerous consequences - such as with more addictive substances like nicotine from smoking. They are usually broken by resisting or reducing the craving and remaining aware of your actions rather than blindly following a pattern simply because of the short term joy derived from it. Altogether, habits are another way with which we simplify our lives, and also prove that we are always subconsciously looking for ways to find happiness.