How to Kick Bad Habits (and Start Good Ones)

The episode 'How to Kick Bad Habits (and Start Good Ones)' from 'The Happiness Lab with Dr. Laurie Santos' begins with the story of Richard Ratner, a psychiatrist drafted into the Vietnam War to address the widespread use of heroin among soldiers. Ratner faced the daunting task of helping soldiers detox without a clear strategy for preventing relapse once they returned home. Despite the high addiction rates in Vietnam, Ratner discovered that over 90% of the soldiers did not continue their heroin use after returning to the U.S. This surprising outcome was attributed to a change in context, which disrupted the soldiers' habitual drug use cues.

Dr. Santos uses this narrative to delve into the science of habits, explaining that our behaviors are often governed by cues and routines that lead to rewards, forming a 'habit loop'. She introduces Wendy Wood, a psychology professor and author, who emphasizes that willpower is an ineffective strategy for changing behavior. Instead, Wood suggests that habits are formed and maintained through repeated behaviors that become automatic responses to specific cues. The episode highlights that habits, whether good or bad, share the same structure: a routine that leads to a reward, triggered by a context or cue.

The power of context in shaping our habits is further explored with examples such as Wendy's own adjustments to her exercise routine after becoming a mother. By identifying and modifying the friction points in her environment, Wendy was able to maintain her fitness habit. The episode suggests that by consciously altering our contexts, we can create friction to discourage bad habits and reduce barriers to encourage good ones. For instance, placing healthy snacks within easy reach can lead to better eating habits, while increasing the effort required to engage in undesirable behaviors can help break bad habits.