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Ask HN: Are there any systematic and scientific ways to develop a habit?

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Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#21

Post by posterboy »

benevol wrote: post #11

To develop a habit, you simply need to repeat the specific action, by forcing yourself (apply discipline). If you do that, your brain will benefit from its (life-long!) property of plasticity and will create new neural connections (with each repetition) which favor the action you're about to execute: First, you're about to create a new path (like through a thick a forest), which is a bit harder, but then you use that…

>discipline

I think, the word is used inflationary, but maybe I just don't understand because I lack disciplin. I suppose disciplina (“instruction”) implies some form of encouragement.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#22

Post by rm_-rf_slash »

Not sure if this helps, but in order to break a (bad) habit, I have found the single best method to be a trip to the ER.

I had a nasty case of dehydration from a combination of beer and Mexican food that resulted in the worst pain I have ever experienced in my life. It really got me to reevaluate my perspective on alcohol. I stopped drinking immediately and haven't looked back.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#23

Post by 3feetfromgold »

Also about the pain vs. pleasure response.

Ultimately, we as humans, are always trying to either obtain more pleasure or avoid some level of pain. This is true for every task and decision we make in life.

If we take the task of going to the gym for instance, some people associate going to the gym with "pain". I.e. I don't want to run because I"m tired. Whereas others associate going to the gym with "I want to feel good and have more energy".

The trick is being able to combine the power of habit (cue) with pain and pleasure.

All of this can be read in Awaken the Giant Within by T. Robbins. Oldie but a goodie classic on this stuff.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#25

Post by Singletoned »

dominotw wrote: post #13

no there isn't. All the pop 'habit methods' methods like repeating same thing to death over and over 'to form a habit' are bogus. we need motivation, not habit. There are no shortcuts or hacks for motivation, we have to put in the effort to understand our own brain and what drives it to do things.

Do you have any evidence that all habit methods are bogus? It's quite a big claim to make, so would imagine you'd have something strong to back it up.

Also, do you have any evidence that there are "no shortcuts or hacks for motivation"? I'd be quite surprised if that were true, because motivational speakers seem to be get people motivated in a very short space of time, so I would expect there to be some shortcuts.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#26

Post by kstenerud »

1. Build a routine. Set a specific, repeating time when you will do the thing in your calendar. Keep that slot clear, ALWAYS. Never let something interrupt this task.

2. Learn to say no. If someone wants you to do something else during this time slot, say no, and tell them why.

3. Never break the routine. Breaking it once makes it MUCH easier to break the next scheduled time. If you do break it, feel bad about it and get back on the horse IMMEDIATELY.

4. Use the power of accountability to reinforce the routine. If you can find someone who will hold you accountable, do it. Someone who does the routine with you, or a coach who will call you out if you make excuses.

5. One thing at a time. Don't build some huge routine of 15 tasks at once. Ease into it one task at a time.

6. Don't overload yourself. Leave time in your schedule for play. If it gets to be too much, decide CONSCIOUSLY which one you will drop permanently (and not right before the schedule to do it).

Edit: I'll also say this: Overcoming adversity builds discipline. A tough life that forces you to fight for what you want builds this naturally. An easy, carefree life doesn't make you tough. Seek out tough things to toughen yourself up.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#29

Post by Singletoned »

I doubt there is any 100% reliable way, or any way that works for everyone (cause people are different), so it's partly a case of finding out what works for you.

A useful discovery for me was that emotion is a greater driving force that rationality. Rather than making a list of all the reasons that exercise will be good for you, spend time visualising exactly how wonderful you will feel (in as much detail as possible) when you are fit, and spend time visualising how bad you will feel if you don't get fit.

It might not work for you, but if it does it can be very powerful.

Re: Ask HN: Are there any systematic and scientific ways to develop a habit?

#30

Post by tapan_k »

kstenerud wrote: post #26

1. Build a routine. Set a specific, repeating time when you will do the thing in your calendar. Keep that slot clear, ALWAYS. Never let something interrupt this task. 2. Learn to say no. If someone wants you to do something else during this time slot, say no, and tell them why. 3. Never break the routine. Breaking it once makes it MUCH easier to break the next scheduled time. If you do break it, feel bad about it and…

Excellent list. I would like to add a couple of things that have worked for me:

1. Ensure sufficient sleep (varies for each individual)

2. Identify and manage sources of stress

3. Practice mindfulness meditation

Doing the above ensures that your willpower is stronger and you are able to stick with new habits.

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