How Subconscious Associations Shape Our Habits

I always know that I don’t want to eat past certain hours of the day. But then, it was the case that whenever I returned home later than my absolute last eating time, I would somehow put some food in my mouth even if I’d eaten a healthy sized meal less than an hour earlier. It took me a while to realize that I associated getting home with eating food, especially because that’s what I do most days when I return home from work. It is not often that we consciously realize the silent mental associations that are influencing our habits.

Our habits largely dictate our daily lives, influencing everything from our productivity to our health and well-being. While we often think of habits as conscious choices, many are deeply rooted in subconscious associations. These associations—mental connections formed through our experiences—can either support our desired behaviors or hinder our progress. Understanding the interplay between associations and habits can empower us to cultivate positive habits and break free from negative ones.

Understanding Associations

Associations are mental links that form between stimuli, experiences, and emotions. They are created through repeated exposure and can occur consciously or unconsciously. For example, if you frequently enjoy a specific song while exercising, you may begin to associate that song with the positive feelings of physical activity. Conversely, if you experience stress while working in a particular environment, you might develop a negative association with that space.

Types of Associations:

1. Positive Associations: These occur when a behavior or stimulus is linked to positive outcomes, emotions, or experiences. For instance, someone who enjoys reading may associate books with relaxation and knowledge, reinforcing the habit of reading.
2. Negative Associations: These develop when a behavior is linked to negative outcomes or experiences. For example, if a person feels anxious before giving a presentation, they may associate public speaking with discomfort, which can hinder their ability to speak confidently in the future.

The Role of Subconscious Associations in Habit Formation

A. Reinforcement of Positive Habits:

When we create positive associations with certain behaviors, we reinforce those habits. For instance, if you consistently reward yourself with a treat after a workout, you may begin to associate exercise with pleasure. Over time, this can make the habit of exercising more appealing and sustainable. In my case, I associated workouts with sweet coffee treats every morning. Needless to say that I’ve retained my body and mind to love the taste of fruit sweetened tea after workouts to help me curb the use of added sugar to my daily intake.

B. Habituation:

Subconscious associations can lead to habituation, where certain behaviors become automatic. For instance, if you always drink coffee while studying, the smell and taste of coffee may trigger the urge to study, reinforcing that habit through conditioning. We may not be able to stop the brain from automating, but this is proof that we can feed our minds with the right information needed for automatons that work to our advantage.

C. Emotional Triggers:

Our emotions play a significant role in habit formation. If a particular behavior consistently alleviates negative emotions (e.g., eating comfort food during stress), we may develop a strong association that makes it difficult to break that habit, even if it is not healthful.

D. Environmental Cues:

Our surroundings can evoke subconscious associations that influence our behaviors. For example, if you work in a cluttered environment, the chaos may trigger feelings of stress, making it harder to focus and complete tasks efficiently. Conversely, a clean and organized space can promote productivity and positive habits.

How Associations Can Hinder Habits

A. Negative Reinforcement:

Negative associations can lead to avoidance behaviors. For example, if someone associates social gatherings with anxiety, they might avoid socializing altogether, missing opportunities for connection and growth.

B. Dissonance Between Desires and Associations:

When our desires conflict with our subconscious associations, we may struggle to form new habits. For instance, someone who wants to quit smoking may find it challenging if they associate smoking with relaxation or socialization.

C. Stagnation:

Strong negative associations can create a sense of stagnation, preventing individuals from trying new behaviors or habits. Fear of the discomfort associated with change can keep people locked in unproductive routines. Last year, I found myself stuck with the fear of cooperate climbing due to having had negative experiences in the past. I’m happy to say that I finally overcame the fear by consciously reminding myself that despite my past failings on the cooperate climbing, I still don’t know all the possible outcomes of trying. I only know just one outcome, and I only know the one approach I used then, and I only know the infinitesimally few members of the cooperate world compared to the vast majority. The mind doesn’t know unless you consciously teach it to overcome negative experiences.

Strategies for Harnessing Associations to Build Positive Habits

1. Identify Existing Associations:

Reflect on your current habits and the associations tied to them. Consider journaling about situations, emotions, and behaviors that influence your habits, both positively and negatively. As a person, there’s still a lot you need to know about yourself. Don’t assume that you’ve lived long enough with yourself to know everything about you. It is in regularly assessing yourself that you come to understand the world around you better.

2. Create Positive Associations:

Nothing beats actively building the programming of your subconscious mind. To build new habits, consciously create positive associations. For example, if you want to develop a habit of exercising, pair workouts with enjoyable music, a workout buddy, or rewarding yourself afterward. Make sure that your chosen rewards don’t sabotage your progress.

3. Use Environmental Cues:

Design your environment to support your desired habits. If you want to eat healthier, keep nutritious snacks visible and accessible while hiding junk food. Use reminders or visual cues to reinforce positive behaviors. If you want to be more goal-oriented in your daily life, hang up your goals board in a visible place where you can read it upon first eye opening. It’s a powerful way to put yourself on course before any other event of the day distracts you.

4. Reframe Negative Associations:

Challenge and reframe any negative associations that hinder your habits. For instance, if you associate exercise with discomfort, focus on the positive feelings you experience afterward, such as increased energy and improved mood. Pay close attention for the positive feelings and moments of your daily life. While some things are more difficult and stressful than others, most things carry equal levels of stress and we get to determine if they are positive or negative. Challenging your beliefs about its beliefs is realizing that beliefs are not always facts.

5. Practice Mindfulness:

The role of mindfulness in creating a mind that automatically supports your interests cannot be overstated. Mindfulness can help you become more aware of your subconscious associations and their influence on your habits. By observing your thoughts and feelings without judgment, you can gain insight into the triggers that lead to certain behaviors.

6. Gradual Exposure:

Fear, especially when unfounded, is one of the most limiting forces in life. If you have negative associations that hinder certain habits, consider gradually exposing yourself to those situations in a controlled manner. For example, if you fear public speaking, start by speaking in front of small, supportive groups before progressing to larger audiences. Determine within yourself to do something each day that helps you to build as much courage as possible towards life.

Conclusion

Subconscious associations play a crucial role in shaping our habits thereby influencing how we respond to various stimuli in our lives. By understanding and harnessing these associations, we can create a supportive environment for positive habit formation and break free from negative patterns. Through self-awareness, intentionality, and mindful practice, we can cultivate habits that align with our values and goals and ultimately leads to a more fulfilling and resilient life.

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