Lecture 6- habits and behavior change

Question 1

What is a habit? (wood, 2016)

Answer 1

Repeated behavior in particular context when pursuing a goal
Through repetition people learn co-variations between the behavior and features of the performance context
These co- variations are represented in memory as context-response associations
With the repetitions habits associations become strengthened to the point that perception of context cues automatically bring the response to mind
Once formed, habits are triggered largely by context cues (less tied to motivations and goals)
Insensitivity to revolt and goals is defining feature

Question 2

Define habit? (Verplanken & Orbell, 2019)

Answer 2

Memory Based propensities to respond automatically to specific cues, which are acquired by repetition of cue-specific behaviors in stable contexts.
Behaviors can become automatic
Criteria for automaticity also hold for habits ;
1. Lack of awareness.
2. Lack of intentionality.
3. Mental efficiency.
4. Difficulty to control or stop the process.

Habits of thinking = Mental habits
Can be dysfunctional if impacting self-esteem in a negative way ..

Question 3

Do habits interface with the goals? (Wood & Neal, 2007)

Answer 3

Habit responses operate in service of goals
Goals direct control of response prior to habit formation - defined the contexts when a response is repeated into a habit

Past habit responding inform goals
Reflections on habits of the best -inferences about personal goals and related dispositions (attitudes, personality traits)

Habits and goals can interact
Control of conflicting goals involves effortful self control

Question 4

What are consequences of habits?

Answer 4

Efficient for dealing with regulatory of daily life
Action oriented mindset -focus on executing behavior at hand and efficient ignoring alternatives or additional behavior
Tunnel vision
examples cycling habit and info
Car use habit and traveling info

Established habits are no longer driven by conscious intentions
Habitual acts are instigated by context cues (no goals involved)

Habits are sticky (difficult to over rise)
Unintentionally performed habit = Action slip - relapse

Question 5

What is the measurement of habits?

Answer 5

observation
Observe behavior, count frequency
BUT: automaticity not accounted for, difficult and time-consuming, some jobs require repeated behavior without this being a habit
,
response frequency measure
Present participants with multiple choices scenarios, quick choice, prevalence of particular choice option across scenarios= habit
BUT: how realistic? For each domain several scenarios that are meaningful for participants have to be developed.

self report
Most used to measure for example, the frequency in context measure
BUT: context needs to be defined in this instance, automaticity not considered

Question 6

How to change habits using implementation intentions?

Answer 6

Implementation intentions break undesirable cue- response link and replace new desired response upon cue.
IF conditions (where, and when to act); THEN: action (here: need to be habit)
Example
Dental floss
but needed
-Ensuring high motivation
-formulating sufficiently specific IF-THEN plans
-Finding the critical cue that triggers the habit
-Creating strong enough IF-THEN links
-Stay motivated and committed

Question 7

How to change habits with habit discontinuities?

Answer 7

The habit discontinuity hypothesis (Verplanken et al, 2018)
Habit discontinuity shake people up

Behavior change interventions are more effective if delivered when an individuals performance context changes, or the individual changes from one context to another
Examples
Personal: school-UNI; moving cities; starting family; divorce; retirement..
Environment: company mergers; natural disaster; economic crisis; wars..

Question 8

What are the danger to habits change?

Answer 8

1. Breaking habit by replacing new behavior doesn’t mean that old habit is necessarily gone.
   -Memory trace of old habit only slowly decays
   -Old habit poses risk for relapses
2. Habits can be embedded in larger routines or social practices
   -binge drinking in UK is part of weakened leisure culture
3. Can habits create and maintain new behaviors?
   -Not only behavior change, but habit formation is important
4. New behaviors are often complex-which part is crucial-needs to become a habit?

Question 9

What is effective self control through habit performance?

Answer 9

Habitual behaviors are often congruent with peoples goals.
-delegating behavioral control to the environment frees up cognitive resources.
-habits (lik IIs) provide ready response in the situation requiring self control
-Stressed, tired, distracted, etc.: people can fall back on good habits
-Self control mainly operates not through inhibiting unwanted responses, but via adaptive habits and anticipatory coping

High trade of self-control in people:
Weaker habits regarding unhealthy food
Stronger habits regarding exercising , adequate sleep, deadlines..
Habit strength mediates self control -temptation/ self control-performance link
successful people set themselves up for success via habits
-Create context, or self select to context, likely to demand desired habit: low body mass index and likely to buy flat where exercise is possible or to have a dog they walk themselves
-Structure environment to cure desert habit : set up house to demand exercise

People exert self control to inhibit undesired behavior; ** but also to repeat desired behavior, so as to form a habit**

Caveat : habits can interfere with self-regulation goals through the inferences people make about their habitual behavior

Unawareness of queuing mechanism -leads to interference of motivation from observing behavior