Chapter 9: Adjust old habits

The concept of habits is deeply ingrained in our understanding of human behavior. A habit isn't just a repeated action; it's a ritual, a comfort, a strategy for coping with the world's innumerable complexities. For some, it's the first cup of coffee in the morning that triggers the brain into 'awake mode.' For others, it may be the end-of-day jog that serves as a stress reliever. These are ingrained behaviors that, for the most part, we perform almost subconsciously.

However, there comes a point in everyone's life where certain habits cease to serve us, and yet, we continue to hold onto them. This holding on is not necessarily a conscious choice but often the result of inertia. The term 'creature of habit' is an accurate one—we are indeed creatures that cling to familiar routines because they offer a semblance of safety and predictability in an otherwise chaotic world.

And this isn't necessarily a bad thing; routines can provide a structured framework within which we can freely express ourselves. The problem arises when these habits become outdated, restrictive, or even destructive.

The real challenge is recognizing when a habit has outlived its utility. More often than not, it takes an external event—a health scare, a seismic life change, or even a global pandemic—to jolt us into reevaluating our routines. Waiting for such catalysts is both passive and risky; by the time they occur, we may have missed out on years of growth, well-being, and productivity. That's why the capacity for self-audit is invaluable. It's crucial to step back regularly and scrutinize your life habits through a fresh lens.

Ask yourself, "Do these habits align with my current goals, values, and circumstances?"

Once you've identified a habit that needs adjusting, the next step is often the most challenging: implementing the change. It's a delicate balancing act that requires both willpower and strategy. Many people attempt to rely solely on willpower, only to find themselves reverting to old ways when it inevitably wanes. A more sustainable approach is to use the 'cue-routine-reward' model. Every habit is triggered by a cue, followed by a routine, and finally rewarded by some form of satisfaction. By identifying these elements, you can substitute a new, healthier routine while keeping the same cue and reward. For instance, if stress (cue) prompts you to eat junk food (routine), leading to temporary relief (reward), try substituting a quick workout for junk food. The stress is relieved, but by a healthier routine.

There’s an inherent beauty in the impermanence of habits. It reminds us that we are, at our core, always evolving, always capable of change. Even if we’ve spent decades engaging in a particular behavior, that habit does not define us. We are not static beings but works in progress, capable of continuous learning, growth, and change.

To further enrich your reflection on this topic, consider these questions:

• What emotional need does your old habit fulfill, and can this need be met in a healthier way?
• What are the obstacles that have prevented you from adjusting this habit in the past?
• How will your life look different a year from now if you successfully adjust this habit?
• Can you enlist external support, such as a mentor or accountability partner, to aid you in this transition?

Let me close this chapter saying that the journey to replace old habits is not just about breaking free from the past but also about crafting a better future. It's a tribute to our adaptability, our resilience, and most importantly, our never-ending capacity for self-improvement.

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Until we meet again, may you be courageous in your quest to be the very best version of yourself

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Much love

--- Stephan / September 1, 2023