29 - Atomic Habits Chapter 10: How to Find and Fix the Causes of Your Bad Habits

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Every behavior has both a surface-level craving and a more profound underlying motive. For instance, smoking cigarettes or checking Instagram may not be something we truly desire. Instead, at a deeper level, we may aim to reduce uncertainty, relieve anxiety, win social acceptance and approval, or achieve status. Essentially, our habits are modern-day solutions to ancient desires. Some people may take up smoking as a way to relieve stress, while others may choose to go for a run. Once we associate a solution with a problem, we tend to turn to it as a habit.

• For example, if you notice that the stove is hot, your prediction would be, "If I touch it, I'll get burned, so I should avoid touching it." Similarly, if you see that the traffic light has turned green, your prediction would be, "If I step on the gas, I'll make it through the intersection safely, so I should step on the gas."

Life often feels like we are reacting to events, but in fact, our actions are often predictable. Our habits are formed because of the predictions that precede them. These predictions lead to a feeling, which is how we describe a craving. Habits become attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings.

To reprogram our brains to enjoy difficult habits, we can make them more attractive by associating them with positive experiences. We can also highlight the benefits of avoiding bad habits to make them seem less attractive.

For instance, exercise can be associated with a challenging task that drains energy and leaves us feeling tired. But, we can view it as a way to develop our skills and strength. Instead of saying, "I need to go run in the morning," we can say, "It's time to build endurance and get faster."

Similarly, saving money is usually associated with sacrifice. However, we can associate it with freedom, as living below our current means can increase our future means.

To create a motivation ritual, we can do something we enjoy immediately before engaging in a problematic habit. This can help us associate the habit with a positive experience, making it easier to stick to our goals.

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