On this week’s episode of The Whole View, Stacy and I discuss the fascinating science of habit formation, a very important type of learning! Rather than thinking only about bad habits we want to break (although we discuss these too), we focussed on how what we can do to develop good habits quickly and easily, and how we can take advantage of habits to actually help us stay on track when life gets hectic or stressful (rather than habits interfering with our efforts to make positive change).
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Recommended Reading and Listening
- Habit Formation and New Years Resolutions
- The Power of Journaling for Positive Self-Change: Self-Monitoring Makes All the Difference
- Transitions: All In or Baby Steps?
- TPV Podcast, Episode 176, New Years Habits
- TWV Podcast Episode 490: Setting Priorities and Creating Habits During Stressful Times
Citations
Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.
Galla BM, Duckworth AL. More than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes. J Pers Soc Psychol. 2015 Sep;109(3):508-25. doi: 10.1037/pspp0000026. Epub 2015 Feb 2. PMID: 25643222; PMCID: PMC4731333.
Neal DT, Wood W, Quinn JM. Habits- A Repeat Performance. Sage Journals. 2006 Aug;15(4): 198-202. doi: 10.1111/j.1467-8721.2006.00435.x
How are habits formed: Modelling habit formation in the real world
Forming a flossing habit: An exploratory study of the psychological determinants of habit formation
Judah G, Gardner B, Kenward MG, DeStavola B, Aunger R. Exploratory study of the impact of perceived reward on habit formation. BMC Psychol. 2018 Dec 20;6(1):62. doi: 10.1186/s40359-018-0270-z. PMID: 30572936; PMCID: PMC6302524.
Smith KS, Graybiel AM. Habit formation. Dialogues Clin Neurosci. 2016 Mar;18(1):33-43. doi: 10.31887/DCNS.2016.18.1/ksmith. PMID: 27069378; PMCID: PMC4826769.
Urcelay GP, Jonkman S. Delayed rewards facilitate habit formation. J Exp Psychol Anim Learn Cogn. 2019 Oct;45(4):413-421. doi: 10.1037/xan0000221. Epub 2019 Aug 1. PMID: 31368767.
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Erskine JA, Georgiou GJ, Kvavilashvili L. I suppress, therefore I smoke: effects of thought suppression on smoking behavior. Psychol Sci. 2010 Sep;21(9):1225-30. doi: 10.1177/0956797610378687. Epub 2010 Jul 26. PMID: 20660892.
Neal DT, Wood W, Wu M, Kurlander D. The pull of the past: when do habits persist despite conflict with motives? Pers Soc Psychol Bull. 2011 Nov;37(11):1428-37. doi: 10.1177/0146167211419863. Epub 2011 Aug 22. PMID: 21859902.
Courter RJ, Ahmed AA. To break a habit, timing’s everything. Nat Hum Behav. 2019 Dec;3(12):1244-1245. doi: 10.1038/s41562-019-0744-x. PMID: 31570761.
Wood W, Tam L, Witt MG. Changing circumstances, disrupting habits. J Pers Soc Psychol. 2005 Jun;88(6):918-933. doi: 10.1037/0022-3514.88.6.918. PMID: 15982113.
Vandaele Y, Janak PH. Defining the place of habit in substance use disorders. Prog Neuropsychopharmacol Biol Psychiatry. 2018 Dec 20;87(Pt A):22-32. doi: 10.1016/j.pnpbp.2017.06.029. Epub 2017 Jun 27. PMID: 28663112; PMCID: PMC5748018.
Mason AE, Jhaveri K, Cohn M, Brewer JA. Testing a mobile mindful eating intervention targeting craving-related eating: feasibility and proof of concept. J Behav Med. 2018 Apr;41(2):160-173. doi: 10.1007/s10865-017-9884-5. Epub 2017 Sep 16. PMID: 28918456; PMCID: PMC5844778.
Brewer JA, Mallik S, Babuscio TA, Nich C, Johnson HE, Deleone CM, Minnix-Cotton CA, Byrne SA, Kober H, Weinstein AJ, Carroll KM, Rounsaville BJ. Mindfulness training for smoking cessation: results from a randomized controlled trial. Drug Alcohol Depend. 2011 Dec 1;119(1-2):72-80. doi: 10.1016/j.drugalcdep.2011.05.027. Epub 2011 Jul 1. PMID: 21723049; PMCID: PMC3191261.
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