Last week I completed my 29th annual CPR recertification, and it got me thinking about how learning takes root. Even though I’ve “learned” CPR 29 times, I still forget certain aspects of the procedure because I’ve never needed to practice it between certifications. Has the same thing happened to you?
This made me realize that, despite repetition, CPR was never truly acquired as a habit because it wasn’t ingrained in my routine.
In my conversations with clients about healthy living, there’s often a misconception that because tools for wellness – like stress management, regular physical activity or mindful eating – are simple and often talked about, they must already be learned behaviors. In reality, simplicity doesn’t necessarily mean that a habit is ingrained. Many of the tools our clients know can help them to thrive require ongoing practice before they truly become part of their daily lives.
A behavior can be considered learned when it changes from something we consciously choose to something that is automatic.
Whether it’s a new fitness routine, a productivity habit or a stress management technique, these behaviors are often intentionally developed as part of a larger goal.
But when does a behavior really become “learned”? And what needs to be done to maintain it?
Indicators of behavior acquisition include:
- Absence of deliberate decision: The behavior occurs without much deliberation, such as brushing your teeth or making coffee in the morning.
- Emotional connection: There is often a positive emotional connection with the behavior, such as the sense of accomplishment after a workout or the calm after a meditation session.
- Effortlessness: You no longer have to force yourself; it’s part of your routine.
What it takes to maintain learned behavior
Even when a behavior is learned, maintaining it sometimes requires attention and intention. Here are the key factors that contribute to the maintenance of acquired behaviors:
- Consistency: Regular practice is essential. Skipping too many days can lead to losing momentum and make the habit less automatic.
- Adaptability: Life changes can disrupt habits. Flexibility and adaptation of behavior to new circumstances guarantee the longevity of the habit.
- Reward system: Positive reinforcement helps to consolidate behavior. We are more inclined to maintain the behavior when we feel rewarded, whether by a sense of achievement or some other tangible benefit.
- Support system: A support system – whether friends, family or a coach – provides accountability and encouragement.
- Mindset change: Over time, acquired behaviors are supported by a change in identity. For example, a person who exercises regularly may begin to think of herself as an “active person”, reinforcing the habit in her self-image.
When it comes to adopting new habits, remind your clients to choose just one or two at a time, giving themselves the space to put them into practice and give them a chance to last. Overloading ourselves with too many changes at once can lead to frustration and exhaustion, making it harder to continue making progress.
To adopt a new behavior, perseverance is necessary, but to maintain it, it’s essential to find a balance, recognize its benefits and be flexible in our approach.
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