For my latest book, The Power of Conscious Patterns, I researched existing habit theories.My own book is about patterns, a new approach to achieve success with self-mastery and fulfilment. However, I do believe that this technique is universal as it applies to everyone in all situations. It also encapsulates all existing habit theories, yet is simple and fun.
Patterns are the environmental, genetic, involuntary, unconscious, subconscious and conscious routines that comprise over 99% of our lives. We can use or control these tiny threads consciously, to shape our bodies, minds, emotion, and actions or our very energy. We shape these to shape all our outcomes.
Here are habit modification theories that I found. I learned a lot from them. Please note that this is not an exhaustive list. Scientists and philosophers have been researching habits since thousands of years, perhaps since before the written word came about. But this list will give you a fair idea of the recent scientific work in this field.
Dual Process Theory: This theory distinguishes between automatic (habitual) and reflective (intentional) processes. Habit change often involves shifting from automatic to reflective processes by becoming more mindful of behaviours and their consequences.
Self-Determination Theory: This theory emphasises intrinsic motivation and the role of autonomy, competence, and relatedness in habit change. It suggests that individuals are more likely to sustain habit changes when they are internally motivated and feel a sense of control and competence.
Social Cognitive Theory: This theory, proposed by Albert Bandura, highlights the importance of self-efficacy (one’s belief in their ability to change) in habit change. It suggests that individuals are more likely to change habits when they have confidence in their ability to do so.
Transtheoretical Model (Stages of Change Model): This model, developed by Prochaska and DiClemente, outlines several stages individuals go through when changing a habit: precontemplation, contemplation, preparation, action, maintenance, and termination. It emphasises that individuals progress through these stages at their own pace.
The Habit Loop (Cue-Routine-Reward): This model, popularised by Charles Duhigg in his book “The Power of Habit,” suggests that habits consist of three components: a cue (trigger), a routine (the behaviour itself), and a reward. To change a habit, you can identify and modify these three elements.
The Three Cs Model (Cue-Consistency-Contingency): Developed by psychologist Wendy Wood, this model emphasises the role of cues, consistency, and contingency (reward or punishment) in habit formation and change.
The Habitual Instigation-Intention-Cognition-Behaviour (HIICB) Model: This model proposes a cyclical process that includes instigation (cue), intention formation, cognitive processes, and behaviour. Habit change involves disrupting this cycle.
Implementation Intentions: This concept involves making specific plans or “if-then” statements that link a situational cue (if) with a desired behaviour (then). It helps individuals be more prepared to act when faced with triggers.
The Theory of Habitual Vision: This theory posits that habits are influenced by how individuals perceive their environment. Changing the environment or altering perception can lead to habit modification.
Operant Conditioning: This behaviourist theory, developed by B.F. Skinner explains habit formation and modification through reinforcement and punishment. Positive reinforcement (reward) increases the likelihood of a behaviour occurring, while negative reinforcement (removing an aversive stimulus) can also influence habits.
The Behaviour Modification Model: Rooted in behaviourism, this model uses principles of reinforcement (positive and negative) and punishment to shape and modify behaviour, including habits.
The Fogg Behaviour Model: Developed by Stanford professor BJ Fogg, this model suggests that three elements—motivation, ability, and triggers—interact to influence behaviour. To change a habit, you can increase motivation, simplify the behaviour, or provide a clear trigger.
Cognitive-Behavioral Therapy (CBT): CBT techniques are often used in habit change. This therapeutic approach focuses on identifying and challenging irrational beliefs and thought patterns that contribute to unwanted habits.
The Self-Regulation Model: This model suggests that individuals engage in a cyclical process of self-monitoring, self-judgement, self-reaction, and self-evaluation to regulate their behaviour and change habits.
The Control Theory of Self-Regulation: This theory proposes that individuals have internal standards and feedback mechanisms that guide their behaviour. Habit change involves comparing current behaviour to desired standards and making adjustments accordingly.
The Control-Depletion Model: This concept suggests that willpower and self-control are finite resources that can become depleted with use. It emphasises the importance of conserving self-control resources for habit change efforts.
The Strength Model of Self-Control: This theory suggests that self-control is like a muscle that can be depleted with use but can also be strengthened over time through practice and training.
The Habitual Automatic Goal Pursuit (HAGP) Model: This model suggests that habits are goal-directed and automatic. To change a habit, individuals need to replace the old habit with a new, goal-aligned one.
The Behaviour Change Wheel: Developed by Michie et al, this framework provides a systematic approach to understanding behaviour change and includes various components like capability, opportunity, and motivation, which can be used to analyse and modify habits.
The Habit as Memory Framework: This perspective views habits as stored memories in the brain. Changing habits involves modifying or overriding these stored memories.
The Motivational Interviewing (MI) Approach: MI is a client-centred, goal-oriented approach to behaviour change that focuses on enhancing intrinsic motivation and resolving ambivalence.
The Precaution Adoption Process Model (PAPM): Originally developed for understanding health-related behaviour change, this model outlines stages individuals go through before adopting a new behaviour, including habit changes.
The Social Ecological Model: This model considers how individual behaviours are influenced by multiple levels of influence, including the individual, interpersonal, organisational, community, and societal levels. It emphasises the importance of considering environmental and social factors in habit change.
The Biopsychosocial Model: This comprehensive model considers biological, psychological, and social factors that influence behaviour, including habit formation and change.
The Temporal Self-Regulation Theory: This theory suggests that individuals have different “selves” that exist in the present and future. Habit change involves aligning the present self’s actions with the future self’s goals and desires.
The Self-Identity Theory: This theory suggests that individuals are more likely to adopt and maintain new habits when they align with their self-identity or self-concept. Changing habits can involve reshaping one’s self-identity.
The Model of Reflective and Automatic Processes (MORAP): Developed by Strack and Deutsch, this model integrates reflective (conscious) and automatic (unconscious) processes in behaviour change and habit formation.
The Biopsychosocial-Spiritual Model: This model considers the influence of spirituality and religion on behaviour change, including habits.
The Self-Management Theory: This theory emphasises individuals’ active role in managing their behaviour and health. Habit change involves self-monitoring, goal setting, and self-regulation.
The Health Belief Model: This model focuses on the perceived threat and perceived benefits of a behaviour change. It suggests that individuals are more likely to change a habit if they perceive a significant threat to their health and believe that the change will lead to benefits.
Theory of Planned Behaviour: This theory focuses on an individual’s intention to change a behaviour and suggests that this intention is influenced by three factors: attitudes toward the behaviour, subjective norms (perceived social pressure), and perceived behavioural control (self-efficacy).
The Model of Goal-Directed Behaviour: This model, an extension of the Theory of Planned Behaviour, emphasises the importance of personal goals in driving behaviour change and habit formation.
The Health Action Process Approach (HAPA): This model by Icek Ajzen combines elements of the Health Belief Model and the Theory of Planned Behaviour. It proposes a two-phase process: the motivation phase (intention formation) and the volition phase (action, initiation, and maintenance). According to this, an individual’s intention to engage in a specific behaviour is influenced by their attitude toward that behaviour, their perception of social norms related to the behaviour, and their perceived control over performing the behaviour. The stronger the intention, the more likely they are to act on it.
The Extended Parallel Process Model (EPPM): Originally developed for health communication, this model suggests that individuals will change a habit if they perceive a serious threat (e.g., health risk) and believe that taking action (changing the habit) will reduce the threat.
The I-Change Model: This model integrates several health behaviour change theories and emphasises three phases: awareness (perceiving a problem and its consequences), motivation (evaluating the pros and cons of change), and action (implementing change strategies).
The Health Competence Model: This model focuses on individuals’ perceived competence and self-efficacy in managing their health. It suggests that enhancing health competence can lead to habit change.
The Health Action Model: Developed by French and Hankins, this model focuses on how individuals perceive the necessity of a health behaviour change and their belief in their ability to change (self-efficacy).
The Health Action Control Framework: This framework emphasises the interplay between automatic and controlled processes in behaviour change. It suggests that interventions should address both processes to modify habits successfully.
The Health Promotion Model: Developed by Nola J. Pender, this model focuses on health-promoting behaviours and suggests that individuals are more likely to change habits when they perceive that the benefits of the new behaviour outweigh the barriers.
The Perceived Autonomy Support Theory: This theory, often applied in the context of health behaviour change, suggests that individuals are more likely to change habits when they feel their autonomy and choices are supported rather than controlled.
