The Magic of Adding Good Habits: Why It Works Better Than Giving Up Old Ones

Imagine a therapist who starts a session with a rather unusual disclaimer: "I'll charge you £5 for the first five minutes, and after that, it's free."

Why? Because his sessions never last longer than five minutes. Why, you ask? Because he has the same solution for every problem, whether it's a phobia, disordered eating, or an obsessive behaviour: he shouts two words, "Stop it!" and then promptly collects his fee.

That scene is from an episode of the 1970s sitcom, "The Bob Newhart Show." While you might not have seen it, you might have felt the urge to employ a similar approach. Especially with people whose behaviours are standing in the way of their goals.

Mindless snacking between meals? "Stop it!"

Staying up playing video games until 3 a.m. and then sleeping through your alarm and missing your workout? "Stop it!"

But, you refrain from saying these words for a simple reason: it doesn't work. Besides, it's not particularly polite or supportive.

Still, you may wonder, if a behaviour is a genuine obstacle, what's the alternative? Don't you have to stop the old behaviour before learning a new one? To put it differently, isn't it necessary to quit eating junk food to start eating better?

Although a recent study isn't directly about food or eating, it provides some interesting insights.

The Study's Findings

The researchers discovered some noteworthy findings:

Old Habits Linger: While the new behaviour was being acquired, the old one persisted and coexisted with the new.

Inhibition Hinders Change: Attempting to suppress the old behaviour hindered both overcoming it and establishing the new one.

Inhibition Can Strengthen Old Behaviours: Surprisingly, the study showed that inhibiting old behaviours not only didn't work but might even make them stronger.

Active Engagement Is Key: On the contrary, actively engaging in a preferred behaviour is vital for its successful acquisition.

Key Takeaways

Focus on Learning New Skills: Instead of trying to suppress old habits, build new skills. For instance, if you have a habit of eating too quickly, try to practice eating more slowly. As you progress, incorporate additional steps to enhance your mealtime experience.

Opt for Addition Over Subtraction: When you need to make changes to your diet, instead of opting not to eat certain foods, try to add healthier foods to your meals instead. Starting with a simple habit, like adding an extra serving of vegetables or fruits to one meal, can lead to the "snowball effect" where healthy habits naturally crowd out less nutritious options.

Adding and sustaining good habits can be transformative. Results follow, and eventually, you will find yourself asking why making healthier choices seems so much easier.

Ready to Make Positive Changes?

If you're looking to add and sustain good habits in your life, consider coaching. A coach can provide you with the strategies and support to develop new skills and create lasting positive changes. Discover the benefits of coaching and take the first step towards a healthier, more fulfilling life. Learn more about coaching here.

References:

Horváth K, Nemeth D, Janacsek K. Inhibitory control hinders habit change. Sci Rep [Internet]. 2022 May 18;12(1):8338.

Why “Adding” Habits Beats “Subtracting” Them. Precision Nutrition. (n.d.).

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