HABITOLOGY: THE SCIENCE AND ART OF HABIT FORMATION AND DEVELOPMENT THROUGH PHILOSOPHY: THE SCIENCE AND ART OF HABIT FORMATION AND DEVELOPMENT

By Wilson Bliss

"Habitology: The Science and Art of Habit Formation and Development Through Philosophy":

Unlock the Secrets of Your Habits with "Habitology"

• Language: English
• Publisher: Reedsy Publishing Company
• Release date: May 6, 2024
• ISBN: 9789075800807

Book preview

Introduction

Imagine that you wake up one morning and realize that you are not happy with your life. You feel stuck in a rut, doing the same things over and over again, without any sense of direction or purpose. You want to change, but you don’t know how. You have tried many times before, but you always end up falling back into your old habits. You wonder if there is something wrong with you, or if you are just doomed to repeat your mistakes forever.

If this sounds familiar, you are not alone. Millions of people around the world struggle with changing their habits, because they don’t understand how habits work, or they rely on ineffective methods that are based on willpower, motivation, or rewards. They also lack a deeper understanding of the philosophical principles that underlie habit formation and development, such as identity, values, and purpose. Without these foundations, any habit change is superficial and temporary.

This is why I decided to write this book. I have been fascinated by habits for a long time, both as a personal and professional interest. As a psychologist and a coach, I have helped thousands of people to create and maintain habits that improve their health, happiness, and performance. As a lifelong learner and a lover of philosophy, I have also studied the works of various thinkers, from ancient to modern, who have explored the nature and role of habits in human life. I have discovered that habits are not only a psychological phenomenon, but also a philosophical one. Habits are not just what we do, but also who we are, and what we can become.

In this book, I will share with you the science and art of habit formation and development through philosophy. You will learn how to use the latest research on habit psychology and neuroscience, combined with the timeless wisdom of ancient and modern philosophers, to create and maintain habits that align with your true self, your core values, and your ultimate goals. You will also discover how to use habits as a tool for personal growth, happiness, and fulfillment.

I have always been curious about human behavior and the reasons behind it. That’s why I decided to study psychology and philosophy at the university, hoping to find some answers to the big questions of life. What makes us happy? What gives us meaning? How do we change and grow?

During my studies, I came across a fascinating topic that caught my attention: habits. I learned that habits are not just simple actions that we repeat automatically, but complex patterns that shape our thoughts, feelings, and actions. I learned that habits are influenced by many factors, such as our environment, our emotions, our beliefs, and our goals. I learned that habits can have a huge impact on our well-being, our performance, and our potential.

I was intrigued by the power of habits, and I wanted to learn more. I started to read books, articles, and research papers on habit formation and development. I also started to experiment with my own habits, trying to change some of the ones that I didn’t like, and create some of the ones that I wanted. I used various methods and techniques that I found online or in books, such as setting goals, tracking progress, rewarding myself, and so on.

However, I soon realized that changing habits was not as easy as it seemed. I faced many difficulties and obstacles, such as lack of motivation, procrastination, temptation, and resistance. I also noticed that some of the methods that I used were not very effective or sustainable. They either didn’t work at all, or they worked for a while, but then I relapsed to my old habits. I felt frustrated and discouraged, and I wondered if there was a better way to change habits.

That’s when I decided to look for another source of inspiration: philosophy. I remembered that philosophy was not only about abstract concepts and theories, but also about practical wisdom and guidance for living a good life. I remembered that many philosophers, from ancient to modern, had discussed the nature and role of habits in human life, and how they related to other important aspects, such as identity, values, and purpose. I decided to revisit some of the works of these philosophers, and see if they could offer me some insights and solutions for my habit problems.

I was amazed by what I found. I discovered that philosophy had a lot to say about habits, and that it could help me understand and master them in a deeper and more meaningful way. I discovered that philosophy could help me to create and maintain habits that aligned with my true self, my core values, and my ultimate goals. I discovered that philosophy could help me to use habits as a tool for personal growth, happiness, and fulfillment.

I was so excited by these discoveries, that I decided to share them with others. I realized that many people were facing the same challenges and frustrations that I had faced, and that they could benefit from the science and art of habit formation and development through philosophy. I decided to write this book, to share with you what I have learned and experienced, and to help you to change your habits, and your life, for the better.

This book is not a quick fix or a magic formula. It is a guide and a companion for your journey of habit change. It will challenge you, inspire you, and support you along the way. It will also empower you to take control of your habits, and your life. Because habits are not your destiny, they are your choice. And you can choose to change them, for the better.

Chapter 1: The Secret to Success

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Will Durant

Imagine that you wake up one morning and find yourself in a completely different world. You don’t recognize anything around you: the people, the places, the language, the culture, the technology. Everything is unfamiliar and strange. How would you cope with this situation? How would you learn to adapt and survive in this new environment?

One possible answer is: by forming habits. Habits are the routines and patterns of behavior that we perform automatically, without much conscious thought or effort. They are the result of repeated practice and experience, which shape our inclinations and tendencies. Habits help us to navigate the complexity and uncertainty of life, by providing us with a sense of stability and predictability. They also enable us to achieve our goals and aspirations, by guiding our actions and decisions.

But habits are not only practical and instrumental. They are also philosophical and existential. They reveal something about who we are, what we value, and how we relate to ourselves, others, and the world. Habits express our character, our identity, and our agency. They reflect our beliefs, our emotions, and our will. They shape our perception, our cognition, and our imagination. Habits are not just what we do, but also what we are.

In this chapter, we will explore the nature and significance of habits from a philosophical perspective. We will examine how habits are formed, developed, and changed, and what factors influence them. We will also discuss how habits affect our moral, intellectual, and aesthetic lives, and how they can be sources of virtue or vice, wisdom or folly, beauty or ugliness. We will draw on the insights of various philosophers, from ancient to modern, who have studied the phenomenon of habit and its implications for human existence. We will also consider some of the challenges and opportunities that habits pose for us in the contemporary world, where rapid changes and innovations constantly demand new habits from us.

What is a Habit?

The word habit comes from the Latin term *habitus*, which means condition, state, or disposition. In philosophy, a habit is usually understood as a stable and enduring quality or power that belongs to a person or a thing, and that influences their actions and reactions. A habit is not a single act, but a repeated or habitual one. A habit is not a passive or involuntary state, but an active or voluntary one. A habit is not a fixed or rigid trait, but a flexible or adaptable one.

A habit can be either natural or acquired. A natural habit is one that is innate or inherent to a person or a thing, such as the habit of breathing or the habit of growing. An acquired habit is one that is learned or cultivated through practice or experience, such as the habit of reading or the habit of playing an instrument. Natural habits are usually common to all members of a species or a kind, while acquired habits are usually specific to individuals or groups.

A habit can also be either physical or mental. A physical habit is one that involves the body or the senses, such as the habit of walking or the habit of tasting. A mental habit is one that involves the mind or the intellect, such as the habit of thinking or the habit of remembering. Physical habits are usually observable and measurable, while mental habits are usually invisible and intangible.

A habit can also be either good or bad. A good habit is one that is beneficial or desirable for a person or a thing, such as the habit of honesty or the habit of health. A bad habit is one that is harmful or undesirable for a person or a thing, such as the habit of lying or the habit of smoking. Good habits are usually praised and rewarded, while bad habits are usually blamed and punished.

How are Habits Formed?

The formation of habits is a complex and dynamic process that involves various factors and stages. According to some psychologists, such as William James and Charles Duhigg, habits are formed by a cycle of three elements: a cue, a routine, and a reward. A cue is a trigger or a stimulus that initiates a habit. A routine is a behavior or an action that constitutes a habit. A reward is a consequence or an outcome that reinforces a habit. For example, a cue could be a time of day, a routine could be brushing your teeth, and a reward could be a fresh feeling in your mouth.

The formation of habits is also influenced by the frequency and intensity of the cues, routines, and rewards. The more often and the more strongly a habit is cued, performed, and rewarded, the more likely it is to become ingrained and automatic. The formation of habits is also affected by the context and the environment in which the habits are formed. The more consistent and supportive the context and the environment are for a habit, the more easily it is formed and maintained.

The formation of habits is not only a psychological but also a physiological phenomenon. Habits are encoded and stored in the brain, especially in the basal ganglia, a region that is responsible for motor control, learning, and emotion. Habits are also expressed and manifested in the body, especially in the muscles, nerves, and organs, which become accustomed and adapted to the habits. Habits are thus embodied and embedded in our biological and physical systems.

How are Habits Developed?

The development of habits is a continuous and progressive process that involves various levels and degrees. According to some philosophers, such as Aristotle and Félix Ravaisson, habits are developed by a movement of two opposite tendencies: a tendency towards ease and a tendency towards difficulty. A tendency towards ease is a movement from effort to effortlessness, from deliberation to spontaneity, from consciousness to unconsciousness. A tendency towards difficulty is a movement from simplicity to complexity, from generality to specificity, from uniformity to diversity.

The development of habits is also governed by a principle of proportionality and harmony. According to this principle, habits should be neither too easy nor too difficult, neither too simple nor too complex, neither too general nor too specific, neither too uniform nor too diverse. Habits should be balanced and moderate, according to the nature and the purpose of the person or the thing that has them. Habits should also be coherent and consistent, according to the relations and the interactions of the person or the thing that has them with others and with the world.

The development of habits is not only a logical but also a creative phenomenon. Habits are not merely repeated and reproduced, but also modified and improved. Habits are not only sources of stability and predictability, but also of change and innovation. Habits are not only expressions of necessity and determination, but also of freedom and possibility. Habits are thus dynamic and evolving in our rational and imaginative systems.

How are Habits Changed?

The change of habits is a difficult and challenging process that involves various obstacles and strategies. According to some researchers, such as James Prochaska and John Norcross, habits are changed by a cycle of five stages: precontemplation, contemplation, preparation, action, and maintenance. Precontemplation is the stage where a person is unaware or unwilling to change a habit. Contemplation is the stage where a person is aware and willing to change a habit, but has not yet taken any steps. Preparation is the stage where a person is planning and preparing to change a habit, but has not yet implemented it. Action is the stage where a person is implementing and executing the change of a habit. Maintenance is the stage where a person is sustaining and consolidating the change of a habit.

The change of habits is also hindered by various barriers and facilitated by various enablers. Some of the barriers are internal, such as inertia, resistance, or fear. Some of the barriers are external, such as peer pressure, social norms, or lack of resources. Some of the enablers are internal, such as motivation, commitment, or confidence. Some of the enablers are external, such as support, feedback, or incentives.

The change of habits is not only a behavioral but also a moral phenomenon. Habits are not only changed for practical or instrumental reasons, but also for ethical or normative reasons. Habits are not only changed to improve our performance or our well-being, but also to enhance our character or our values. Habits are not only changed to adapt to the circumstances or the expectations, but also to conform to the principles or the ideals. Habits are thus evaluated and judged in our ethical and normative systems.

Why Do Habits Matter?

The matter of habits is a profound and significant question that touches upon various aspects and dimensions of our lives. Habits matter because they affect our actions and our decisions, our thoughts and our feelings, our goals and our aspirations, our relationships and our interactions, our culture and our society, our history and our future. Habits matter because they shape our identity and our agency, our character and our personality, our morality and our spirituality, our creativity and our innovation, our knowledge and our wisdom, our beauty and our art. Habits matter because they reveal our nature and our condition, our potential and our limitations, our freedom and our necessity, our happiness and our suffering, our meaning and our purpose, our existence and our essence. Habits matter because they are what we are and what we can be.

Chapter 2: The Habit Loop

Habits are the invisible architecture of daily life. We repeat about 40 percent of our behavior almost daily, so our habits shape our existence, and our future. If we change our habits, we change our lives. - Gretchen Rubin

Imagine that you are a musician who wants to master a new piece of music. You have the score in front of you, and you start playing it on your instrument. At first, you have to pay attention to every note, every rhythm, every expression. You make mistakes, you correct them, you try again. You practice for hours, days, weeks, until you can play the piece flawlessly. Then, one day, you realize that you don’t need the score anymore. You can play the piece from memory, without thinking. You can even improvise on it, adding your own variations and emotions. You have turned the piece into a habit.

But how did this happen? How did your brain and body transform a complex and conscious activity into a simple and automatic one? What are the mechanisms that underlie habit formation and execution? And what are the implications of these mechanisms for your personal and professional growth, as well as for your health and well-being?

The brain is a remarkable organ that can adapt and change according to our experiences. One of the ways that the brain adapts is by forming habits, which are patterns of behavior that we repeat automatically, without thinking. Habits allow us to save time and energy, and to perform complex tasks with ease and efficiency. But how does the brain form habits? How does it transform a complex and conscious activity into a simple and automatic one? The answer lies in the neuroscience of habit formation, which is the study of how the brain learns to associate cues, routines, and rewards through repetition and reinforcement. Let me tell you a story of how I formed a habit of running every morning, and how my brain and body changed along the way.

This I first started running, it was hard and painful. I had to wake up early, put on my running shoes, and force myself to run for a few kilometers. I had to pay attention to every step, every breath, every heartbeat. I had to motivate myself with positive thoughts, and resist the temptation to quit. I had to endure the soreness, the fatigue, the boredom. I did not enjoy running at all. But I kept running, because I wanted to improve my health and fitness, and because I had a goal of running a marathon. Every time I ran, I rewarded myself with a healthy breakfast, a shower, and a sense of accomplishment. I also tracked my progress, and celebrated my improvements. Slowly but surely, running became easier and more enjoyable. I started to run faster, longer, and smoother. I started to feel the runner’s high, the euphoria that comes from the release of endorphins and other chemicals in the brain. I started to look forward to running, and to miss it when I didn’t. I started to run automatically, without thinking. Running became a habit. What happened in my brain and body was that I formed a strong association between the cue (waking up), the routine (running), and the reward (breakfast, shower, accomplishment).

This association was encoded in a brain region called the basal ganglia, which is responsible for habit learning and performance. The basal ganglia stores the habit loop, and activates it whenever it detects the cue. The basal ganglia also inhibits the prefrontal cortex, which is the brain region that controls conscious decision-making and goal-directed action. This means that when I run, I don’t have to think about it, I just do it. The basal ganglia also connects to other brain regions, such as the striatum, which is involved in motivation and reward, and the hippocampus, which is involved in memory and emotion. This means that when I run, I feel good, and I remember why I run. The brain and body work together to make running a habit, and to make it easier and more natural over time.

Habits have powerful implications for our personal and professional growth, as well as for our health and well-being. Habits can help us or hinder us, depending on what kind of habits they are, and how we use them. Habits can help us by making us more efficient, effective, and consistent. Habits can automate our behaviors, and free up our mental resources for more creative and complex tasks. Habits can also reinforce our skills, knowledge, and abilities, and make us more confident and competent. Habits can help us achieve our goals, improve our performance, enhance our well-being, and contribute to the common good.

For example, a habit of reading can help us by expanding our vocabulary, improving our comprehension, stimulating our imagination, and enriching our mind. A habit of reading can also help us learn new things, discover new perspectives, develop new ideas, and solve new problems. A habit of reading can help us grow personally and professionally, as well as improve our health and well-being.

Habits can hinder us by making us more rigid, inflexible, and complacent. Habits can limit our behaviors, and reduce our mental flexibility and curiosity. Habits can also impair our skills, knowledge, and abilities, and make us more overconfident and incompetent. Habits can hinder us from achieving our goals, improving our performance, enhancing our well-being, and contributing to the common good.

For example, a habit of smoking can hinder us by damaging our lungs, increasing our risk of cancer, weakening our immune system, and shortening our lifespan. A habit of smoking can also hinder us from learning new things, discovering new perspectives, developing new ideas, and solving new problems. A habit of smoking can hinder us from growing personally and professionally, as well as impair our health and well-being. The implications of habits for our personal and professional growth, as well as for our health and well-being, depend on how we form and modify our habits, and how we balance and harmonize our habits. We need to form and modify our habits based on the best scientific evidence and the most effective strategies, such as identifying, manipulating, experimenting, and evaluating the cues, routines, and rewards that drive our habits. We also need to balance and harmonize our habits based on our needs, values, goals, and environment, such as finding the optimal level of frequency, intensity, consistency, feedback, and motivation for our habits. By doing so, we can make the most of our habits, and use them to our advantage, rather than to our disadvantage.

In the previous chapter, we defined what habits are, how they are formed, how they are developed, how they are changed, and why they matter.

The habit loop

Have you ever wondered how habits work? How do we learn to do things automatically, without thinking? How do we change our habits, or create new ones? To answer these questions, we need to understand the basic structure of habits, which is called the habit loop. The habit loop consists of three elements: a cue, a routine, and a reward. A cue is a signal that triggers a habit, such as a time of day, a place, a person, or an emotion. A routine is the action that we perform in response to the cue, such as brushing our teeth, checking our phone, or eating a snack. A reward is the outcome that we get from the routine, such as a fresh breath, a notification, or a taste. The reward reinforces the habit, making us more likely to repeat it in the future. Let’s take an example of a common habit: brushing your teeth. The cue might be waking up in the morning, or feeling a plaque on your teeth. The routine is picking up your toothbrush, applying toothpaste, and brushing your teeth for two minutes. The reward is having a clean and healthy mouth, and avoiding cavities and bad breath. By repeating this habit loop every day, you form a strong association between the cue, the routine, and the reward, and you make brushing your teeth a part of your daily routine.

Understanding the habit loop is essential for anyone looking to change their behaviors or establish new routines. The concept, as introduced by Charles Duhigg in The Power of Habit, breaks down the process of habit formation into three fundamental components: the cue, the routine, and the reward. Together, these elements form a cycle that can either reinforce negative habits or be harnessed to