by Megan Ostler, MS, RDN
In our journey toward healthier living, understanding the mechanics of habit formation is pivotal. The 4 Rs — Reminder, Routine, Reward, and Repetition — serve as our guiding framework in this process.
Reminder:
Reminders act as triggers for our brains to initiate specific routines. They can be external cues, like phone alerts or sticky notes, or internal cues, such as the time of day or certain activities. Consider the act of brushing teeth: initially, parents may remind children to brush, but over time, the routine becomes ingrained, triggered by bedtime or getting dressed. Identifying effective reminders is essential for establishing new habits.
Routine:
Routines are the series of actions we perform in response to reminders. When repeated consistently, these actions become automatic, freeing up mental bandwidth for other tasks. Think of driving a familiar route — you don't consciously deliberate each step; it becomes second nature. Integrating new habits into existing routines enhances adherence. For example, incorporating a daily walk into your post-dinner routine leverages the existing habit of mealtime.
Reward:
Rewards reinforce routines by providing a positive outcome. They solidify the habit loop, encouraging repetition. Rewards can be intrinsic, such as the satisfaction of completing a task, or extrinsic, like a treat or acknowledgment. Consider the bedtime routine of washing up before bed: the reward may be feeling clean and refreshed. Over time, this positive reinforcement strengthens the habit.
Repetition:
Repetition is the key to habit formation. By consistently following the habit loop — reminder, routine, reward — behaviors become ingrained in our neural pathways, making them automatic. However, repetition alone is not enough; deliberate practice is necessary to cement the habit. Without conscious effort, our brains default to familiar patterns, making behavior change challenging.
Applying the 4 Rs:
Changing old habits or cultivating new ones requires strategic application of the 4 Rs. Let's consider the example of reducing night time snacking while watching TV.
Reminder: Identify cues that trigger the desire for snacking, such as turning on the TV, stress, getting the kids to bed. Note: This isn’t snacking in response to hunger.
Routine: Introduce a new behavior to replace high caloric snacking, like relaxing with herbal tea, coloring while watching a show or stretching while watching your favorite show.
Reward: Determine what aspect of snacking provides satisfaction, such as relaxation, having something that just yours (not sharing with kids), or numbing emotions.
Repetition: Consistently practice the new routine in response to the same cues, reinforcing the habit loop. Be sure to pick something that provides a similar reward to your previous action.
Starting Small:
Attempting to overhaul multiple habits at once often leads to overwhelm and relapse. Instead, focus on small, manageable changes that gradually accumulate. Though they may seem insignificant, these small adjustments compound over time, leading to significant improvements in your lifestyle.
Belief and Planning:
Building sustainable habits requires belief in oneself and careful planning. Anticipating obstacles and devising strategies to overcome them is crucial for long-term success. Group support provides accountability and encouragement, reinforcing self-belief and fostering collective growth. Plan to attend the group calls to get the most support and accountability.
Assignment:
Reflect on the 4 Rs in your life, identifying cues, routines, and rewards associated with current habits. Consider areas where you'd like to implement change and brainstorm small, actionable steps to achieve your goals. Remember, progress is achieved through consistent effort and incremental improvements not perfection.
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