Habit Formation and Maintenance: The Power of Procedural Memory and Task Bracketing
Habits are a big part of who we are and what we do. In fact, up to 70% of our waking behavior is made up of habitual behavior. Forming a habit may not be easy for everyone, but it is possible. Some studies suggest that it takes 21 days to form a habit, while others say it can take anywhere from 18 days to 254 days. So, how do we go about forming and maintaining habits?
The Power of Procedural Memory
Procedural memory, a type of long-term memory, plays a crucial role in habit formation. It involves holding in mind the specific sequence of steps required to achieve a particular outcome. By visualizing and mentally rehearsing the steps of a habit, individuals can increase the likelihood of performing that habit regularly.
For example, if someone wants to develop a habit of making a cup of espresso every morning, they can visualize each step involved in the process. Walking into the kitchen, turning on the espresso machine, and drawing the espresso are all part of the mental exercise. This simple visualization exercise can significantly increase the chances of consistently performing the habit.
The Power of Task Bracketing
Task bracketing is another powerful tool for acquiring and sticking to new habits. It involves engaging specific neural circuits in the brain that allow us to learn new habits or break existing ones. These neural circuits, located in the basal ganglia, frame the events that precede and follow habit execution.
By focusing on the events before and after a habit, we can create a neural imprint that makes the habit more likely to occur, regardless of external factors. For example, brushing teeth is a habit that many people perform consistently, even when faced with challenges or distractions. Task bracketing helps create a reflexive response to habit execution.
To utilize task bracketing, individuals can positively anticipate the onset and offset of a habit. By thinking about the effort required to engage in the habit and how they will feel afterward, they can reinforce the habit's execution. Rewarding task bracketing in addition to the habit itself can strengthen the neural imprint associated with the habit.
Breaking Habits with Replacement Behaviors
Breaking a habit requires replacing it with a different behavior. Interestingly, the period immediately following the execution of a bad habit presents a unique opportunity to insert a replacement behavior. Engaging in a positive habit right after the bad habit can create a temporal mismatch and recruit other neural circuits, weakening the sequence associated with the bad habit.
For example, if someone reflexively picks up their phone while trying to focus on work, they can put the phone down and immediately engage in a different positive behavior. This creates a double habit, starting with the bad habit and ending with the good habit. Over time, the temporal mismatch helps individuals recognize when they are heading towards the bad habit and make better choices.
Forming and maintaining habits requires understanding the power of procedural memory and task bracketing. By visualizing the steps of a habit and focusing on the events surrounding habit execution, individuals can increase the likelihood of habit formation. Additionally, breaking habits involves replacing them with other behaviors immediately after their execution. These tools can empower individuals to take control of their habits and live a more intentional life.
