Through the book Atomic Habits, James Clear teaches us the importance of identifying the causes behind bad habits, which are generally related to emotional or physical needs. Next, we’ll learn how to identify the causes of bad habits and the strategies James Clear suggests for correcting them.
How to identify the causes of bad habits
Unmet emotional or physical needs
James Clear teaches us the importance of recognizing that bad habits can be caused by unmet emotional or physical needs. By identifying the causes, we can focus on the motivation that drives us to engage in a habit that will only help us achieve or escape a duty.
For example, the fear of failure or feeling overwhelmed can lead us to escape from an important activity by postponing it or avoiding its development with another less relevant or harmful activity.
Cravings behind the habit
James Clear, through his book, invites us to identify the possible cravings that may be behind the habit, as this way we can truly understand what we are trying to compensate for or achieve through the habit.
Cravings are a major factor that causes a bad habit, as cravings generally represent unfulfilled desires on a physical, emotional, and even psychological level.
For example, when we maintain a bad habit of eating small snacks late at night, we must identify whether the craving is related to stress, boredom, or lack of nutrition. That’s why it’s important to identify the cause of the craving in order to treat it directly.
Signal or trigger that activates the habit
James Clear points out the importance of identifying the signal or trigger that activates the habit, as this allows us to identify where the habit originates. At this point, it’s important to emphasize that the trigger can be an external or internal signal that drives us to initiate the habit.
For example, the trigger can be a time of day or a specific place that can generate stress that makes us eat sweets. If we can identify the trigger, then we can look for a strategy to replace the habit that activates it.
How to fix the causes of bad habits
Change the way you think
James Clear teaches us that in order to fix the causes of bad habits, it’s essential to change our way of thinking, as this way, we can focus our thoughts on the benefits of changing our behavior or habit. James Clear emphasizes that bad habits persist because they feed on negative or limiting beliefs, such as “I can’t resist” or “That’s just the way I am.” He, therefore, invites us to replace them, for example, with “I have to quit” with” I can improve,” which does not facilitate growth and sustainable change.
For example, changing the way we think allows us to align our actions with those of the person we want to become. In this case, to quit smoking, we must stop saying, ” I am quitting smoking,” and replace it with, ” I am a non-smoker who values my health.”
Change the environment
James Clear encourages us to change our environment, as it’s the best way to address the causes of bad habits and, conversely, helps make positive habits easier to develop. This is because our environment directly influences our behaviors, acting as external cues or triggers that activate habits. Thus, making a change in our environment can help us correct the cause of a bad habit and build good ones.
For example, if we want to stop overindulging in sweets and we know it’s damaging our health, we should change our environment by removing sweets from our desks or shelves to prevent them from triggering the bad habit.
Focus on long-term rewards
James Clear teaches us the importance of focusing on long-term rewards in order to address the root causes of bad habits, as this shifts and reinforces our perspective, from immediate gratification to a broader gratification that we truly value.
James Clear mentions that bad habits generally stick because they provide short -term pleasure or relief , but by focusing on long -term rewards , we can change our motivation and our ability to make good decisions.
For example, when we are under stress, we may procrastinate to feel like we are immediately escaping the situation, but by focusing on long-term rewards, we can strengthen our mindset and our goals (financial stability or personal growth), which will allow us to strengthen our resolve to replace or fix bad habits.
What do you think about this topic? Do you know of other ways to identify and address the causes of bad habits?
If you have any questions or queries, you can leave them in the comments section.
