We are creatures of habit and for a good reason. Our brains, as capable as they are, have lots to do, so when they find a shortcut, they tend to take it and, over time, turn it into a well-trodden path (see Pep XX about neural pathways) – freeing up space for it to do other things.
These shortcuts become habitual, automatic patterns of behaviour that are largely unconscious. But if we take the time to look at habits in detail, we can see they have a simple anatomy: a triggerTriggers are situations and circumstances that lead to triggering thoughts around drinking. More, a routine, and a payoff. For example:
- TriggerTriggers are situations and circumstances that lead to triggering thoughts around drinking. More: sinking into your couch at the end of the day
- Routine: pouring yourself a drink
- Payoff: switch off from the day and feel relaxed
Anatomising our habits allow us to see that it isn’t alcohol that’s the payoff but the feeling you’ve grown to associate with it. And – here’s the good news – this understanding allows us to change them easily. So, using the example above, you’ll still sink into your couch, switch off, and feel relaxed. The question is, what can you change in the middle to still achieve it?
Simply swapping out the drink for an alcohol-free varietal is enough for some, but for others, it may require something more drastic. But, keeping the focus on the payoff, what can you change to help you attain it? Once identified, stick at it, and they‘ll soon become second nature.
Take a moment to fill out some of your habits below by filling in the triggerTriggers are situations and circumstances that lead to triggering thoughts around drinking. More, routine and payoff fields. There’s also space for you to suggest an alternative routine.