The golden rule of habit change is to keep the old cue and reward, and change only the routine.
Understanding the Golden Rule
The core idea behind the golden rule of habits is that habits are comprised of three elements:
- Cue: A trigger that starts the behavior.
- Routine: The behavior itself.
- Reward: The positive reinforcement that completes the cycle.
Why This Approach Works
Trying to eliminate a habit by just stopping can be very difficult. The cue and reward are powerful drivers, and if the reward is something positive, the desire to repeat the behavior can be intense. Instead, the golden rule suggests that you can change the routine part, which is often the most flexible, while maintaining the other elements that make up the habit loop.
Key Aspects of the Golden Rule:
- Maintain the Cue: Keep the trigger that initiates the habit. This could be a time of day, location, feeling, or a specific event.
- Change the Routine: Replace the old behavior with a new one that provides a similar satisfaction or fulfills the same need.
- Retain the Reward: Keep the reinforcement that completes the habit loop.
Practical Application
Let's take the example of nail-biting from the provided reference:
-
Original Habit:
- Cue: Feeling stressed or bored
- Routine: Biting nails
- Reward: A sense of temporary relief, tactile satisfaction
-
Applying the Golden Rule:
- Cue: Still feeling stressed or bored (same cue)
- New Routine: Squeezing a stress ball or fidgeting with a small object (new routine)
- Reward: Still getting that temporary relief, tactile satisfaction (same reward)
Steps for Implementing the Golden Rule:
- Identify the Habit Loop:
- Determine the cue that starts the habit.
- Recognize the routine you want to change.
- Understand the reward you get from the habit.
- Plan a New Routine:
- Select a new behavior that is compatible with the original cue and reward.
- Make the new routine as easy as possible to perform.
- Choose a routine that you find satisfying.
- Practice the New Routine:
- Engage in the new routine whenever the cue arises.
- Be consistent in your practice to solidify the new behavior.
- Adjust as Needed:
- If the new routine is not effective, you may need to adjust it.
- Experiment with new routines until you find a better match.
By using the golden rule of habits, you make the process of breaking or changing a habit less daunting by targeting the routine, while not having to combat the cue and the reward part of the habit.
