3 Transformative Behavior Models That Will Replace Wasteful Time Habits with Productive Results
I used to believe that a 60-hour workweek meant I was getting more done (wow, was I wrong).
Wasting time is the hidden tax that bankrupts your productivity. My problem was trying to focus on too many things—I was doing a lot but progressing little. Consequently, my focus was spread thin, and so were my results.
To improve, I needed to learn how to focus on the few things that mattered most, which often started with correcting bad habits.
So, I learned and applied these behavior models to identify the things that stood in my way to reach my fullest potential.
Try them for yourself.
The Cue-Routine-Reward Loop (The Habit Loop)
Popularized by Charles Duhigg in "The Power of Habit," this model proposes that every habit consists of a Cue (trigger), a Routine (the habit itself), and a Reward (the benefit you get from doing the habit).
Actionable Advice:
Identify the cue that triggers your unproductive habit, the routine you follow, and the reward you're after. Then, replace the routine with something more beneficial but which provides a similar reward. For example, if work stress (cue) causes you to open up a social media app and begin doom scrolling (routine) to feel better (reward), switch the routine to a quick outside walk or breathing session.
When you redirect your routines to things that refresh and recharge you, you'll positively transform yourself.
The Transtheoretical Behavior Model (Stages of Change)
This model suggests that behavior change doesn't happen in one step but through a series of stages: Precontemplation, Contemplation, Preparation, Action, and Maintenance.
Actionable Advice:
Recognize the stage you're in and take appropriate actions to move positively to the next one. This level of self-awareness breaks you from the automatic cycle of jumping into a wasteful "routine" without thinking. If you're in the Contemplation stage for social media, gather information on how much time people waste in the Preparation stage. Don't just habitually open an app; educate yourself on what you're losing because of your habituation.
Don't live on auto-pilot—question the value of everything.
The Scarcity Loop
In his book, "Scarcity Brain," Michael Easter explains how this concept argues that experiencing scarcity (be it time, money, or other resources) triggers a loop of preoccupation and tunnel vision, leaving you focused on immediate needs at the expense of long-term planning or objectives.
Actionable Advice:
To break unproductive habits amplified by scarcity, you need to expand your focus from immediate needs to longer-term consequences. Identifying how an unproductive habit steals time away from more crucial areas can be eye-opening. Calculate the ROI on your habits:
Are you investing time in activities that yield long-term benefits, or
Are you caught in a scarcity loop that keeps you mired in short-term fixes?
By understanding the Scarcity Loop, you can become more aware of how urgency and shortage influence your behaviors, allowing you to take corrective measures.
You can implement systems or set up barriers that prevent you from falling into this loop, thus helping you break unproductive habits more effectively.
So, while the Scarcity Loop isn't a model for understanding habits per se, recognizing its influence can add another layer of depth to breaking unproductive habits.
Breaking unproductive habits requires genuine effort.
However, understanding these behavioral models can make that uphill climb a calculated, manageable one.
So, are you rotting away today, or are you ready to kick some unproductive habits to the curb?
