In 2024, I want you all to form great study habits. I want you all to achieve your goals (whether it is English learning or something else). And I think the best way to do this is by learning how to form excellent habits and how to break bad habits.
So, letโs discuss this in detail today!
Listen Here!
Interactive Transcript!
You Can Now Read and Listen at the Same Time With an Interactive Transcript!
Vocabulary
- Habit (noun): A settled, regular, and automatic behaviour, especially one that is hard to give up.
- John developed a habit of brushing his teeth after every meal.
- Motivation (noun): The reasons one has for acting or behaving in a particular way.
- The promise of a promotion at work served as strong motivation.
- Unconscious (adjective): Operating or occurring without awareness.
- Sarah’s habit of humming her favourite song while working was entirely unconscious.
- Intentional (adjective): Done with purpose or intention; not accidental.
- Breaking the habit of procrastination required intentional efforts, such as setting specific deadlines for tasks.
- Behaviour (noun): The observable actions and responses exhibited by an individual.
- Successful language learners often exhibit disciplined behaviour.
- Cue (noun): A signal or prompt that induces someone to take a particular action.
- The sound of the alarm clock served as a cue for Emily to start her morning routine and get ready for work.
- Consistent (adjective): Acting or done in the same way over time.
- To improve language skills, it’s essential to have consistent practice.
Happy New Year!
2024 is starting, and many of you listening will be thinking about how to achieve your study goals for the next year.
Personally, I find January is always a time when I have high motivation. Motivation to start new things. Motivation to begin studying again. Motivation to take a new class or use a new textbook.
Despite this, I have been terrible at keeping New Yearโs resolutions. Regardless of how motivated I am, or how much I want to study Japanese (in my case), I struggle to maintain a consistent schedule.
And through my research, I have found that motivation is not always enough.
Of course, if you are motivated to study English this year, that is amazing! What you need to do now, though, is use that motivation to form good study habits.
This is what I am going to look at today: the science behind habit formation.
What is a habit? How can you form habits? How long does it take to form habits?
Understanding Habits and How They Form
Letโs start at the beginning: what is a habit?
Habits are often misunderstood, especially when talking about the scientific and psychological definitions of a habit.
Most people use the word habit to refer to something you do often. Maybe you say it is your habit to shower every evening or order a cappuccino at Starbucks.
However, there is a technical definition of a habit in psychology which is more specific.
Habits, in psychological theory, represent actions that unfold automatically in specific settings or situations based on past occurrences.
They happen automatically. This is the key point.
I always put my keys in my right trouser pocket. Every time I put my trousers on, the keys automatically are put into that pocket.
I donโt think about it. I donโt even realise I do it sometimes. It is an unconscious and automatic action. It is a habit.
Habits are different from intentional behaviours. The stronger the habit, the harder it is to stop doing that habit.
Ending habits can also be really difficult. The best evidence for this comes from bad habits. Sucking your thumb, clicking your finger joints, shaking your legs โ there are a variety of automatic habits that we do without thinking and really struggle to stop.
How do Habits Form?
Now we know that habits are automatic behaviours, how do they form?
A key component in this is the โhabit loopโ.
The cue, also known as the trigger, is the situation that tells your brain to do something automatically. For example, in my previous putting keys in my right trouser pocket example, the cue is putting my trousers on in the morning.
The next step is the routine. This is the habit โ the behaviour that you do automatically. In my example, this is putting the keys in the right trouser pocket.
The routine or habit is followed by reward.
This is the reason why your brain likes the habit.
I did look a little deeper into the neuroscience behind habit formation as well.
As an action becomes a habit, you no longer need to consciously think about the action which allows you to focus your mental power on something else.
Incredibly complicated behaviours, like driving a car, can be made automatic through the process of habit formation.
Applying Habit Formation to Language Learning
Forming a habit is also very useful for language learners. While motivation can fluctuate (sometimes you are really motivated and other times you donโt want to do anything), habits are automatic behaviours that are separate from your intentions.
If you rely on motivations to study English, you will really struggle when unmotivated.
But if you turn studying into a habit, it will be an automatic behaviour you do regardless of motivation.
Much like any other habit, repeating language learning activities in a systematic and consistent manner creates a mental association between the context (study time) and the behaviour (language practice).
For example, if you commute to work by train, you could use a vocabulary learning app while commuting. Once it becomes a habit, every time you get on the train you will automatically open your phone and start studying.
As I mentioned before, in the habit loop there needs to be a cue or trigger. This is the context that makes your brain start the habitual behaviour.
This could be getting on a train (then you start using a study app). It could be walking your dog (and you listen to a podcast episode automatically). It could be drinking your morning coffee at your desk (and doing 30 minutes of textbook study).
Tips for creating such contexts or cues include dedicating a specific time each day for language practice, designating a dedicated study space, and incorporating related activities that complement the learning process.
Timeframe and Challenges of Habit Formation
How long does it take to form a habit?
It is commonly said that it takes about 3 weeks to form a habit.
However, research suggests that this is not the case.
It is important to know this as it will provide you a realistic perspective on how consistent you need to be.
Moreover, the more complicated a behaviour the longer it will take to become a habit. Using a vocabulary app on a train or listening to a podcast while walking the dog are relatively easy behaviours and will be easier to turn into a habit.
Something like studying from a textbook or writing for 30 minutes a day is much more complicated so will require a much longer effort to turn into a habit!
If you wake up every day, drink your coffee and take a Lingoda class for 60 days, it is going to be much easier to continue that behaviour going forward. That morning class will become an automatic study behaviour โ your brain will be used to waking up, drinking coffee, and studying English.
What is important is taking that class, or studying in some other way, in the same context every day. Try and do it at the same time, in the same place, so you can start that habit loop. The trigger, the behaviour, and the reward!
Breaking Bad Habits
On the other hand, there may be habits that you already have but you want to break.
I have a lot of these.
Bad language learning habits I have include overusing translation apps like Google translate (I use it for things I am pretty sure are correct), unstructured learning (I never have a study plan), and procrastination.
I have personally not just failed to create good study habits, but I have unfortunately fallen into bad habits.
I have a habit of scrolling on social media every time I pick up my phone. Someone sends me an email, I read the email, and then automatically (without even thinking) I am on Instagram or YouTube. It is 100% habitual and such a waste of time.
The other side of habit formation is breaking bad habits.
One interesting insight comes from Charles Duhigg, who wrote the book The Power of Habit, who says one of the best times to break bad habits is while you are on vacation.
This is because you are removed from the context, the situation, the cues that trigger bad habits.
While it may be impractical to take a vacation to stop bad habits, you could try to replicate the effect. If you are able to be self-aware about your habits and the habits you want to change, and then identify the cues that trigger these habits, you could make an effort to avoid those cues.
Or, consciously perform those behaviours.
For example, if you are like me and you have a habit of scrolling on social media, you could do 2 different things.
First, you could stop your ability to do it. Delete the apps off your phone. I work on social media so this isnโt always practical, but I have actually done this. I deleted Reddit from my phone because I found myself automatically opening the app every day. Now the app isnโt on my phone, I canโt do this anymore and the habit has stopped.
Second, you could consciously make an effort to stop doing the behaviour. As soon as you notice your habit, stop the behaviour. Or if you know your cues, consciously avoid the habit.
The longer you have had the habit the harder it will be to stop, but with some intentional effort you can stop!
Good Habits for English Learners
There are many different behaviours that you could try to turn into habits.
At a basic level, some form of consistent practice is a habit you need to develop. Set aside dedicate time each day for language practice โ the same time, same place, as often as possible.
When you listen to podcasts (like Thinking in English) you could make it your habit to listen actively. Make notes of interesting words, write a summary of episode content, or practice shadowing my voice.
Another good habit could be journaling. Take time out of your day to write something down in English. Whether it is a vocabulary journal, a personal diary, or using a writing tool (like the one I have worked on), you will be able to turn this into a habit after a few weeks of consistent practice.
I think the simplest habit to develop is using smartphone apps. Rather than scrolling social media, try using a vocabulary app like Anki or Quizlet (Patreon subscribers can use my exclusive Quizlet sets).
Overall, try to establish habits that you will be able to stick with long term and break bad habits that have been holding you back from achieving your goals.
Once your study behaviour becomes a habit, it is much easier to continue and succeed!
Final Thought
As we start the new year, it’s crucial to recognize that motivation alone may not be sufficient to achieve our study goals. Understanding the science behind habit formation is key.
Habits, automatic behaviours shaped by cues, routines, and rewards, offer a more stable foundation for us compared with relying solely on fluctuating motivation.
Forming good habits, whether it’s dedicating a specific time each day for language practice, designating a dedicated study space, or incorporating related activities, can significantly contribute to long-term success.
While the commonly cited 3-week timeframe for habit formation may be a misconception, research suggests an average of 66 days or up to 10 weeks is more realistic.
As English learners, habits such as consistent practice, active listening during podcasts, journaling, and using language-learning apps can pave the way for sustained success.
Remember, turning study behaviours into habits makes the journey more manageable and increases the likelihood of achieving your language learning goals.
Happy learning, and here’s to a year of habit-driven success!
What is your goal for 2024? What habit are you hoping to start this year? What habit are you going to break?
Extended Vocabulary List
Become a Patreon Subscriber to Access the Extended Vocabulary List!
Vocabulary Games and Activities!
Learn and practice vocabulary from this Thinking in English episode.
Practice using 5 different study games and activities – including writing, listening, and memorisation techniques!
Flashcards
Matching Game
Learning Game
Test Yourself
Listening and Spelling
Donate to Thinking in English!
Do you want to Think in English?
I’m so excited that you found my blog and podcast!! If you donโt want to miss an article or an episode, you can subscribe to my page!
