Corona habits - The Corona crisis has thrown existing habits, such as maintaining social contacts without restrictions or simply the daily commute overboard. Even habits of greeting people are changing. Things we didn't consciously think about at a time before Corona.
At the same time, changes in everyday life create new habits. But do these habits actually help us lead a more fulfilling life? Is it possible that they even limit us, maybe even more than the crisis is doing anyway?
Corona habits - What are habits?
A habit is considered a largely subconscious action that is repeated over and over again. About 40% of our daily actions are pure habits (see Nir Eyal, lecturer at Stanford University, author, investor). Some of our clients keep telling about Corona habits that have thrown their private lives off track.
How are habits formed?
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 so-called automatisms that require far less energy than things that we do for the first time. An example from everyday life that everyone is familiar with is driving a car. The first driving lesson was a mental feat for us, whereas after a few months of driving practice we are able to listen to music while driving and at the same time talk to a colleague on the passenger seat - provided you can understand him through his mouthguard. Does the topic of Corona habits also affect you? We would be happy to advise you online.
Scientifically expressed, the brain, which has about 2% of the body mass, needs 2% of the physical energy requirement in the unconscious, automatic process. If, on the other hand, the consciousness is very active, similar to the first driving lesson, it can use up to 20% of the physical energy requirement.
How do habits work?
These 4 steps turn behavior into habits by repeating it regularly. Systematically, the following happens:
- The trigger
The trigger for an action can come from outside (e.g. a changing traffic light, an advertisement or the word of your partner) or from inside (through thoughts or feelings). Ultimately, however, there is always something in us that allows the plot to develop. Corona habits cannot be controlled, they are suddenly there!
- The plot
Action is a simple consequence of the stimulus leading to a reward. The actions can be as varied as the stimuli themselves. Be it stopping at a traffic light, buying a product, ordering your favorite meal 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 met or numbed. In most cases this is only temporary.
- The investment
When it comes to investing, we look at our brains. The nucleus accumbens is part of the reward system. It influences behavioral patterns by enhancing feelings of happiness. According to recent studies, this part of the reward system is more active in anticipation of need fulfillment than in actual fulfillment of the expectation. Also read our article about the Human Touch of Digital Leadership. Call Feel free to ask us about your Corona habits.
3 reasons to change habits?
1. Autopilot clears your head
The more processes of our everyday actions we put in the care of our autopilot, the more we have our minds free for important things. That said already 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 consistently show that goals and intentions have little impact on our behavior over the long term.1 However, once the will weakens, our habits allow us to continue living goal-oriented lives. This assumes that we have programmed the right habits in the subconscious for us. Have you ever thought about your Corona habits?
3. Habits give us identity
The bestselling author James Clear says in one of his most successful works "The 1% Method - Minimum Change, Maximum Impact" translated as follows:
“Identity is expressed through habits. Every action is a choice to become the kind of person you wish to be.”
Corona habits - habits make us what we are. In addition, we infer our character traits from our habits. Psychologists confirm that we observe ourselves in our behavior and draw conclusions such as:
- I like to spend a lot of time on the couch, so I'm a comfortable person
- I'm someone who writes daily so I'm an author.
- I'm someone who regularly works out in the gym twice a week. I'm athletic and reliable.
H5: How can I break down old habits through self-control in the Corona period and upgrade my everyday life with positive habits?
Self control is originally conceived as a conflict between two inner Parteien considered. One party tries to assert itself against the other.
The most well-known example is the Marshmallow Test. Children are in the conflict between a marshmallow here and now or two marshmallows that later were brought. Let's talk about your Corona habits.
In this case, self-control means suppressing the immediate impulse to act for the first marshmallow, which is less profitable for the child. In this context, the psychologist Julius Kuhl speaks of the inner dictatorship when we resist an inner impulse at will. Also read our article about the power of the group.
Here are some self-monitoring findings from recent studies.
- People with high self-control show weak habits for unhealthy things. On the other hand, they have established habits related to topics such as healthy sleep, exercise or an effective work style.
- In addition, people with high self-control are less likely to find themselves in conflict and less often have to "pull themselves together" in the face of temptation than people with low self-control.
- Self-control can be used strategically. Those who regularly remove negative (and seductive) incentives from their environment or create positive incentives have an easier time establishing 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 an average person 66 days to form a habit. It is important that there is regularity. A one-off action failure is not shown to be relevant to habit learning. However, repeated dropouts can easily disrupt the process. Do you have over Corona coaching thought about 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, CH, Potts, HW, & Wardle, J. (2010). How are habits formed: Modeling habit formation in the real world. European journal of social psychology, 40