Corona habits - The corona crisis has thrown existing habits, such as maintaining social contacts without restriction or simply the daily commute to work, overboard. Even habits for greeting people have changed. Things that we didn't consciously think about before coronavirus.
At the same time, new habits are emerging as a result of the change in everyday life. But do these habits really help us to lead a more fulfilling life? Is it possible that they even restrict us, perhaps even more than the crisis does anyway?
Corona habits - What are habits?
A habit is a largely subconscious action that is repeated several times. Around 40% of our daily actions are pure habits (see Nir Eyal, lecturer at Stanford University, author, investor). Some of our clients tell us again and again about corona habits that have thrown their private lives off track.
How do habits develop?
Habits are an essential consequence of evolution. Humans are creatures of habit and yes, animals are too. Our organism is programmed to save energy. Things that are often repeated become automatic and require far less energy than things we do for the first time. One example from everyday life that everyone is probably familiar with is driving a car. The first driving lesson was a mental feat for us, whereas after just a few months of driving experience, we are able to listen to music while driving and talk to a colleague in the passenger seat at the same time - provided we can understand him through his face mask. Are you also concerned about corona habits? We will be happy to advise you online.
In scientific terms, the brain, which has approx. 2 % of the body mass, requires 2 % of the body's energy requirement in the unconscious, automatic process. If, on the other hand, the conscious mind is very active, similar to the first driving lesson, it can require up to 20% of the body's energy requirements.
How do habits work?
These 4 steps turn behavior into habits by repeating them regularly. Systematically, the following happens:
- The trigger
The trigger for an action can come from outside (for example, a traffic light changing, an advertisement or the word of our partner) or from within (through thoughts or feelings). Ultimately, however, there is always something inside us that triggers the action. Corona habits cannot be controlled, they are suddenly there!
- The plot
The action is a simple consequence of the triggering stimulus with regard to a reward. The actions can be as varied as the stimuli themselves. Be it stopping at traffic lights, buying a product, ordering your favorite food or opening social media because the triggering stimulus was the feeling of loneliness. Corona habits should not be taken lightly.
- The reward
In this step, the individually missing need is covered or anesthetized. In most cases, this is only temporary.
- The investment
When it comes to investment, we look at our brain. The nucleus accumbens is part of the reward system. It influences behavioral patterns by reinforcing feelings of happiness. According to recent studies, this part of the reward system is more active in anticipation of the fulfillment of the need than in the actual fulfillment of the expectation. Please also read our article on the Human Touch of Digital Leadership. Call Please contact us about your corona habits.
3 reasons to change your habits?
1. clear head through autopilot
The more processes of our everyday actions we leave in the care of our autopilot, the more we have our heads free for important things. That's what William James (1842 - 1910), forefather of American psychology:
“...we must make automatic and habitual, as early as possible, as many useful actions as we can . . . The more details of our daily life we can hand over to the effortless custody of automatism, the higher mental powers of mind will be set free for their own proper work.“
2. automated will
Studies have repeatedly shown that goals and intentions have little influence on our behavior in the long term.1 However, as soon as our willpower weakens, our habits enable us to continue living in a goal-oriented way. This presupposes that we have programmed the right habits for us in our subconscious. Have you ever thought about your coronavirus habits?
3. habits give us identity
In one of his most successful works, „The 1% Method - Minimal Change, Maximum Impact“, bestselling author James Clear says the following:
„Identity is expressed through habits. Every action is a choice to become the kind of person you want to be.“
Corona habits - Habits make us who we are. We also use our habits to draw conclusions about our character traits. Psychologists confirm that we observe ourselves in our behavior and draw conclusions from this, for example:
- I like to spend a lot of time on the couch, so I'm a cozy person
- I am someone who writes every day, so I am a writer.
- I am someone who regularly works out at the gym twice a week. I am sporty and reliable.
H5: How can I reduce old habits and enhance my everyday life with positive habits through self-control during the coronavirus pandemic?
Self-control is originally understood as a conflict between two inner Parties considered. One party is trying to assert itself against the other.
Probably the best-known example is the Marshmallow test. Children face the conflict between a marshmallow here and now or two marshmallows, which later were brought. Let's talk about your corona habits.
In this case, self-control means suppressing the immediate impulse to act on the first marshmallow, which is less profitable for the child. In this context, the psychologist Julius Kuhl speaks of inner dictatorship when we deliberately resist an inner impulse. You can also read our article on the Power of the group.
Here are some findings on self-control from recent studies.
- People with high self-control show weak habits for unhealthy things. On the other hand, they have strong habits relating to topics such as healthy sleep, exercise or an effective working style.
- In addition, people with strong self-control are less likely to be in conflict and have to „pull themselves together“ less often in the face of temptation than people with low self-control.
- Self-control can be used strategically. If you regularly remove negative (and tempting) incentives from your environment or create positive incentives, it is easier to reinforce good habits.
3 pillars to strengthen self-control
- Meditation
- Sport
- Diet with low glycemic index
Everyone knows that these three types of behavior are important and valuable. According to a study, it takes people an average of 66 days to create a habit. The important thing here is that there is regularity. A single failure to perform an action is not relevant for learning habits. However, repeated interruptions can easily disrupt the process. Have you considered Corona Coaching for your company? Our coaches can help you with unpleasant corona habits.
1) Healthy through habit: Interventions for initiating & maintaining health behavior change by Wendy Wood and David T. Neal
2) How do people adhere to goals when willpower is low? (2013) from David T. Neal and colleagues
3) Individual differences in self-control (2018) by Julius Kuhl in: Motivation and action by Jutta Heckhausen and Heinz Heckhausen
4) More Than Resisting Temptation: Beneficial Habits Mediate the Relationship Between Self-Control and Positive Life Outcomes (2015) by Brian M. Galla and Angela L. Duckworth
5) Effects of Trait Self-Control on Response Conflict About Healthy and Unhealthy Food (2016) from Marleen Gillebaart and colleagues
6) Situational Strategies for Self-Control (2016) by Angela L. Duckworth
7) Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modeling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.