Each day, Mira, a delightful feline companion, exhibits a penchant for consistency. A particular incident occurred when I innocently placed my hand beneath the bathroom door while preparing for bed. This gesture turned into an amusing game, where she eagerly attempted to catch my fingers while playfully rolling about on the floor.

Now, every time I find myself brushing my teeth, Mira positions herself by the bathroom door, eagerly anticipating the start of our little game. She has created a scenario in which my dental hygiene routine signals playtime. Living under the same roof as a cat reveals an interesting aspect of life: a series of predictable loops. An action that unfolds at a specific time one day expects to repeat itself at the same hour the following day. This is particularly evident when attempting to feed a cat later than their usual schedule. However, it’s not limited to mealtime; Mira thrives on establishing patterns.

One might assume they possess greater intelligence than a cat—and in some respects, that may hold true. Nonetheless, a closer examination reveals that individuals, much like cats, exist within their own loops, engaging in repetitive daily behaviors. While some of these routines may be satisfying, others could be deemed less advantageous. To alter problematic habits, it’s crucial first to identify them and then modify the triggers associated with these actions. Reflecting on personal daily rituals, it becomes clear that they parallel Mira’s behaviors. Daily undertakings are habitual and often meld into new routines over time—but this doesn’t imply that each habit must be retained.

The Origin of Habits

So where do these established “loops” arise? Academics from University College London summarized it effectively, asserting that when actions are repeated in familiar settings, they tend to become more efficient, transitioning to automatic behavior through environmental cues—these are habits.

In essence, engaging in the same activity within the same environment daily can lead to an action becoming second nature. Brushing teeth, for instance, often requires no conscious effort—as a habit, it is ingrained into the routine, even if it coincides with a playful cat’s antics.

Further into this realm of research, scholars from Duke University emphasize the significance of context in habit formation. They argue that when actions coincide with specific environmental features, a connection is established, allowing the environment to cue the action. For instance, Mira has learned to connect my presence in the bathroom with her favorite game of waiting for fingers. A habit has formed between us, although there are certain behaviors I’d prefer she wouldn’t adopt, like nibbling on houseplants. Fortunately, extensive research provides strategies for modifying undesirable habits.

Effective Strategies for Changing Habits

The researchers from Duke also highlight that relying solely on self-discipline to alter habits can be ineffective, particularly during stressful periods. Instead, altering one’s environment proves to be more beneficial. Suppose a daily habit, such as reaching for a beer at 5:30 PM, is undesirable; in that case, avoiding proximity to the fridge or omitting beers from the refrigerator altogether can facilitate change.

For instance, Mira had a habit of chewing on a houseplant every morning until we intervened with a cat deterrent—an innocuous spray can that activates when she approaches the plants. After a few days of her attempts to sneak a taste, she learned to associate the deterrent with the plants, ultimately breaking her routine without the need for the deterrent. Context altered, the cycle was successfully disrupted.

Similar to how Mira’s loop was interrupted, examining and modifying personal habits can yield results. This may entail utilizing applications designed to block distractions, or even eliminating certain social media feeds that encourage unproductive behaviors. Remember, the goal is to transform the context triggering these habits.

While numerous examples could be illustrated, the overarching message remains: to instigate change in habits, relying on willpower alone is insufficient. An effective strategy involves altering the context that evokes those habits while simultaneously fostering new, more beneficial routines.