Habits and Goals in Human Behavior: Separate but Interacting Systems.

People automatically repeat behaviors that were frequently rewarded in the past in a given context. Such repetition is commonly attributed to habit, or associations in memory between a context and a response. Once habits form, contexts directly activate the response in mind. An opposing view is that habitual behaviors depend on goals. However, we show that this view is challenged by the goal independence of habits across the fields of social and health psychology, behavioral neuroscience, animal learning, and computational modeling. It also is challenged by direct tests revealing that habits do not depend on implicit goals. Furthermore, we show that two features of habit memory-rapid activation of specific responses and resistance to change-explain the different conditions under which people act on habit versus persuing goals. Finally, we tested these features with a novel secondary analysis of action-slip data. We found that habitual responses are activated regardless of goals, but they can be performed in concert with goal pursuit.

Hale and Hearty Policies: How Psychological Science Can Create and Maintain Healthy Habits.

Strategies are needed to ensure that the U.S. Government meets its goals for improving the health of the nation (e.g., Healthy People 2020). To date, progress toward these goals has been undermined by a set of discernible challenges: People lack sufficient motivation, they frequently fail to translate healthy intentions into action, their efforts are undermined by the persistence of prior unhealthy habits, and they have considerable difficulty maintaining new healthy patterns of behavior. Guided by advances in psychological science, we provide innovative, evidence-based policies that address each of these challenges and, if implemented, will enhance people's ability to create and maintain healthy behavioral practices.

How do people adhere to goals when willpower is low? The profits (and pitfalls) of strong habits.

Across 5 studies, we tested whether habits can improve (as well as derail) goal pursuit when people have limited willpower. Habits are repeated responses automatically triggered by cues in the performance context. Because the impetus for responding is outsourced to contextual cues, habit performance does not depend on the finite self-control resources required for more deliberative actions. When these resources are limited, people are unable to deliberatively choose or inhibit responses, and they become locked into repeating their habits. Thus, depletion increases habit performance. Furthermore, because the habit-cuing mechanism is blind to people's current goals, depletion should boost the performance of both desirable and undesirable habits. This habit boost effect emerged consistently across experiments in the field (Studies 1-2) and in the laboratory (Studies 3-4), as well as in a correlational study using a trait measure of self-control (Study 5). Given that many of people's habits in daily life are congruent with their goals, habit processes can improve goal adherence when self-control is low.

The pull of the past: when do habits persist despite conflict with motives?

To identify the factors that disrupt and maintain habit performance, two field experiments tested the conditions under which people eat out of habit, leading them to resist motivational influences. Habitual popcorn eaters at a cinema were minimally influenced by their hunger or how much they liked the food, and they ate equal amounts of stale and fresh popcorn. Yet, mechanisms of automaticity influenced habit performance: Participants ate out of habit, regardless of freshness, only when currently in the context associated with past performance (i.e., a cinema; Study 1) and only when eating in a way that allowed them to automatically execute the response cued by that context (i.e., eating with their dominant hand; Study 2). Across all conditions, participants with weaker cinema-popcorn-eating habits ate because of motivations such as liking for the popcorn. The findings reveal how habits resist conflicting motives and provide insight into promising mechanisms of habit change.

Can't control yourself? Monitor those bad habits.

What strategies can people use to control unwanted habits? Past work has focused on controlling other kinds of automatic impulses, especially temptations. The nature of habit cuing calls for certain self-control strategies. Because the slow-to-change memory trace of habits is not amenable to change or reinterpretation, successful habit control involves inhibiting the unwanted response when activated in memory. In support, two episode-sampling diary studies demonstrated that bad habits, unlike responses to temptations, were controlled most effectively through spontaneous use of vigilant monitoring (thinking "don't do it," watching carefully for slipups). No other strategy was useful in controlling strong habits, despite that stimulus control was effective at inhibiting responses to temptations. A subsequent experiment showed that vigilant monitoring aids habit control, not by changing the strength of the habit memory trace but by heightening inhibitory, cognitive control processes. The implications of these findings for behavior change interventions are discussed.

A new look at habits and the habit-goal interface.

The present model outlines the mechanisms underlying habitual control of responding and the ways in which habits interface with goals. Habits emerge from the gradual learning of associations between responses and the features of performance contexts that have historically covaried with them (e.g., physical settings, preceding actions). Once a habit is formed, perception of contexts triggers the associated response without a mediating goal. Nonetheless, habits interface with goals. Constraining this interface, habit associations accrue slowly and do not shift appreciably with current goal states or infrequent counterhabitual responses. Given these constraints, goals can (a) direct habits by motivating repetition that leads to habit formation and by promoting exposure to cues that trigger habits, (b) be inferred from habits, and (c) interact with habits in ways that preserve the learned habit associations. Finally, the authors outline the implications of the model for habit change, especially for the self-regulation of habit cuing.