CogPych_Lecture

• According to him, "We are what we repeatedly do. Excellence is not an act, but a habit."

  Aristotle
• TRUE OR FALSE:

  Anyone who has achieved excellence in life, it's not about the talent of the luck; rather, it's the repetitive action with consistency that counts

  True
• More than __% of our daily activities are our habits.

  80%
• It is the process by which new behaviors become automatic

  Habit formation
• Habit formation is referring to what kind of learning?

  Associative type of learning
• Associative type of learning is learning through _____ _______

  Habit forming
• It is the simplest kind of learning

  Habit formation
• These are acquired responses that are consistent pattens of thoughts and attitudes.

  Habits
• It is a learned behavioral response that has become associated with a particular situation, especially one frequently repeated.

  Habit
• THREE TYPES OF HABITS:

  1. Motor Habits
  2. Intellectual Habits
  3. Habits of Character
• These are habits related to muscular activities such as physical actions, like walking, standing, sitting, running, exercise, and maintaining posture.

  Motor Habits
• These are habits (attitudes) related to psychological processes using intellectual abilities like good observation, accurate perception, logical thinking, and reasoning ability before making good decisions and testing conclusions.

  Intellectual Habits
• Also known as emotional habits. This is the expression of our character/ feelings/emotions in our habits like being charitable, honesty, trustworthiness, friendliness, time management, hardworking, tidiness

  Habits of Character
• HOW A HABIT IS FORMED:

  According to this theory, habits are "conditioned reflexes" which are learned through conditioning

  Classical Conditioning Theory
• Other term for Classical Conditioning Theory

  Stimulus-Response Association
• Who is the proponent of Classical Conditioning Theory?

  Ivan Pavlov
• According to this theory, behaviors are formed, shaped, and learned through the stimuli within our environment.

  Ivan Pavlov's Classical Conditioning Theory
• HOW A HABIT IS FORMED:

  The core of this theory lies the habit loop, which consists of the thee R's steps.

  Duhigg's 3R's Process
• What are the 3R's of Charles Duhigg's 3Rs Process?

  -- Reminder

  -- Routine

  -- Reward
• It is the cue or signal that triggers your habit.

  Reminder
• It is the behavior that follows the cue or signal.

  Routine
• It is the source of satisfaction that makes the habit so easy to repeat.

  Reward
• Charles Duhigg's 3Rs Process of Habit loop consists of...

  -- Trigger

  -- Routine

  -- Reward
• HOW A HABIT IS FORMED:

  Cognitive Neuroscience - Two Brain Pathway System
• What are the three key areas of cognitive neuroscience-two brain pathway system about how a habit is formed?

  -- Prefrontal cortex

  -- Basal Ganglia

  -- Limbic System
• HOW A HABIT IS FORMED:

  Who is the proponent of Motivation and Ability Model?

  BJ Fogg
• Formula for BJ Fogg's Behavior Model

  B=mat
• HOW A HABIT IS FORMED:

  This theory states that for a trigger (same as a cue in Duhigg's model) to succeed, the right levels of motivation and ability must come together.

  BJ Fogg's Motivation and Ability Model
• This theory can be used for behavior change or to replace negative/unhealthy habits.

  BJ Fogg's Tiny Habits Model
• Sample steps of BJ Fogg's Tiny Habits Model:

  1. You do it at least once a day
  2. Do it when it takes you less than 30 seconds
  3. Do it when it requires little effort
• WHY IS IT MORE DIFFICULT TO BREAK BAD HABITS AND SUSTAIN GOOD HABITS?

  • The desire to minimize threat and maximize reward -- which is called by neuroscientists as the "walk towards, run away theory"
  • Because of the feeling of euphoria/dopamine release which created a feeling of reward or satisfaction that may also lead into addiction
• TRUE OR FALSE:

  Instead of removing a bad routine, the best way to break bad habits is by replacing it with a new good routine in existing habit loop.

  True
• Relapse may still happen even if old bad habits were replaced with good habits because old habits cannot just be forgotten, they may just be replaced, but the memories are imprinted.
• It is difficult to sustain good habits because it is difficult to increase the relationship between motivation and capability.
• HOW TO RETAIN GOOD HABITS:

  • Keep the environment and all its cues/triggers as consistent and stable as possible
  • Increase the level of motivation and the ability to achieve it
  • Willpower, focused attention, and mindful action can be used to push through resistance and rewire habitual patterns
• _________, _______ _________, and _______ ______ can be used to push through resistance and rewire habitual patterns.

  Willpower, focused attention, and mindful action
• It is the process of intentionally changing our brain circuits

  Self-directed neuroplasticity
• Habits should be the automatic and behavioral engagements in an activity that serves to promote well-being.
• HABIT FORMATION CAN BE USEFUL IN:

  • Academic Success
  • Emotional/Personal Management
  • Healthy Eating
  • Exercise
  • Positive Self-Care
• On average, it takes __ days for a habit to be formed and become automatic.

  66 days