Quitting drinking or drugging is the same as developing an exercise program or winning a football game. Simply by changing a habit, you can succeed in staying sober.
Charles Duhigg investigates this theory in his 2012 book, The Power of Habit. Duhigg uses the classic example of how Bill W., founder of Alcoholics Anonymous, stopped drinking. He expands on this tale, by adding current research verifying the power of believing that the 12-step concept gives an individual the strength to quit a habit.
In his book, Duhigg outlines the addictive process for the reader and asks them to answer these questions:
Identify the Craving
Identify the Cue or Trigger
What Routine does that kick in?
What Reward do you receive from completing that routine?
Yes, many recovering alcoholics will say the answer to #1 is “I am craving alcohol,” but that isn’t necessarily the correct answer. Perhaps the alcoholic is lonely and craves camaraderie, old friends, or being social. Perhaps the alcoholic doesn’t want to spend the evening in his apartment all alone, eating another microwave dinner. So for this recovering alcoholic, his answers to Duhigg’s questions may look like this:
- Identify the craving — Not being alone.
- Identify the Cue or Trigger — On my way home from work, I drive by my favorite bar, thinking about stopping in to see some friends.
- What routine does that kick in? — Stop into the bar, see my friends, and order dinner and a beer.
- What reward do you receive from completing that routine? — Happy spending time with old friends, and having a better meal than a microwave dinner.
So, we all know how that evening ends.
Duhigg’s suggestions on changing a habit is as simple as substituting a new routine. Yes, the cravings and cues remain the same, and the reward remains the same, as well. The reward, for our alcoholic friend, is spending time with friends. Here is a suggestion for our friend:
- Identify the craving — Not being alone.
- Identify the Cue or Trigger — Thinking about seeing some friends.
- What routine does that kick in? — Go to an AA meeting which is on my way home, that starts at 6:00pm, and see some friends.
- What reward do you receive from completing that routine? — Happy spending time with friends.
Let’s try this concept on another addiction, such as smoking. I personally have struggled to stop smoking since 2014. I found that I didn’t really crave the act of smoking, I hate the smell and the taste it leaves in my mouth. My craving was to be social. So this is my outline using Duhigg’s Theory of Habit Change.
It is 3:00pm, and I am sitting at my desk. I would like to take a break, and see what my smoking buddy Chiquita is doing. Here is the scenario:
- Identify the craving — Time for a break from work to socialize.
- Identify the Cue or Trigger — Its 3:00pm, usually I have a smoke with Chiquita.
- What routine does that kick in? — Go to Chiquita’s office to ask her to come out to the smoking area, for a smoke.
- What reward do you receive from completing that routine? — Happy spending time socializing.
What do I do to turn around that routine in order not to smoke?
- Identify the craving — Time for a break from work to socialize.
- Identify the Cue or Trigger — Its 3pm, usually I have a smoke with Chiquita.
- What routine does that kick in? — Option #1 Go to the cafeteria and get a cup of tea, or bottle of water and socialize with the people there. Option #2 — Pop a mint into my mouth, and go down the hall to say hello to a friend that I also have to ask a work question.
- What reward do you receive from completing that routine? — Happy spending time socializing.
In all of these scenarios, the craving, cue and reward remain the same. The only thing that changes is the routine. As a recovery coach, this is one of the first lessons we teach our clients. Change your routine.
Don’t drive by the bar
Don’t dial the old girlfriend.
Don’t hang out with a drugging buddy
Don’t visit your smoking friend’s desk.
Change your routine.
I know, you are thinking about how difficult changing a routine is. Well, Duhigg knows a few more “tips” to ensure this routine sticks. I will be discussing these tips in my next post.
