I was recently listening to an episode of “The Hidden Brain” podcast called “Creatures of Habit” and it reminded me of just how powerful of a role that habits play in our lives. Depending on the habit, their impact can be either positive or negative. Regardless of their intent, we engage in habits to achieve some type of realized (or unrealized) goal. Some studies show that 40 percent of the activities we perform each day are habits.[1] One study shows that habits can range from 18 to 254 days to form, with a median of 66 days.[2] Habits take repetition. They take time. They take patience. Since they take so long to form, they can take even longer to break.
As consumers, many of our purchases are habitual. In low-effort consumer behavior, these decisions are straightforward, involve little risk, are purchased often which is why many low-effort purchases become habitual. Think about some low-effort products you buy from the grocery store. What determines the brand of toothpaste you buy? What about bread, or milk? For many of these purchases, you are likely to buy whatever is cheapest. That’s a consumer behavior habit based on a price heuristic and you’ve likely been developing that habit for longer than you realize. You probably inherited many of your purchasing habits from shopping with your parents.
Habits can occur in both high-effort and low-effort behaviors. Although breaking a habit can be incredibly difficult, good marketers understand how to break your heuristics and introduce new products.
The Habit Loop
All habits happen in a loop which consists of three main components: the routine, the cue, and the reward.[3] The routine is self-explanatory. It’s the ritual that you are engaged in, which you likely see as the habit itself. This could be something like grabbing a drink with friends after work or eating something unhealthy at the same time every day. The routine, however, starts with a cue.
The cue of the habit is essentially the piece that triggers the routine. For instance, if you have a habit of eating a sugary snack every day is the cue your stomach rumbling? Is it going into a long meeting? Is it just because you engage in this behavior at the same time every day? When the cue is triggered, the habit begins.
The reward of a habit is the satisfaction that you get from engaging in the habitual behavior. For a sugary snack, it could be that you get more energy, or it is more likely that you are getting a dopamine hit from the sugar intake. For a healthy habit, like running, it could be the “runner’s high”, or the reduction in stress.
How a Marketer Hacks the Habit Loop
Purchasing and consumption habits can be decades-old rituals. Most companies want you to purchase their products out of habit. The key is to get you into the habit loop. Forget the typical products you might think of as habitual, like alcohol and cigarettes, how about something that doesn’t seem as harmful, at least on the surface. Let’s pretend that you need to get a few household items, you don’t want to go to the store, and you need them soon. Where do you go. I bet you go straight to Amazon and you probably didn’t even consider a different retailer. Why? They’ve figured out the habit loop. Whenever you need something (cue), you go to your ritual (go to Amazon and find your product), and get your reward (your stuff quickly). That two-day or next day shipping is tough to beat and they’ve got just about everything. Your reward, in this scenario, is probably the time that you save by not comparison shopping a bunch of different websites.
Okay, great, companies spend a lot of time trying to get someone hooked, how does a marketer intervene? Well, you’ve got to hack the habit loop. What consumers are you targeting? What are their habits? If you know this information, the easiest way to hack the habit is to focus on the reward section of the habit loop. The most obvious example is like-kind products since this is by far the easiest to replace. Although habits are incredibly hard to break, that doesn’t necessarily mean that the reward is always the same product, it is likely the same type of product. For instance, the habit loop could involve you eating ice cream every night after dinner. What we know about low-effort consumer behavior is that regardless of the habit, humans are typically variety seeking. That’s why there’s an entire aisle full of different ice cream flavors. You can easily swap out the flavors and receive the same reward for your daily ice cream habit. The way a marketer tries to hack the loop in this scenario is by trying to get the addicted consumer to switch brands to their brand of ice cream. Good marketers know this and will try to prevent switching by offering many flavors under their brand to keep loyal customers from trying other brands.
More sophisticated marketers have a better understanding of the reward cycle. Take for instance a really old campaign. In 1990, Wrigley’s partnered with ad agency BBDO to try and boost gum sales. They understood the power of habits and zeroed in on one habit that was starting to have many restrictions across the country, smoking. As legislation banned cigarettes from offices, restaurants, and airplanes (yep, you used to be able to smoke on airplanes), Wrigley’s saw an opening in the market. They realized that part of the routine of smoking was a habitual oral fixation, so they took a gamble that if consumers replaced smoking with chewing gum in places where they couldn’t smoke, the consumer would get a similar reward. Their campaign was so successful for their spearmint line that they extended it to all of their flavors.[4] Wrigley’s wasn’t successful in competing with other gum brands, they were successful by completely reimagining the habit loop and taking on a completely, seemingly unrelated product.
I’m Stuck in a Loop, What Can I Do to Break it?
Okay, that’s great. Marketers are manipulating my purchasing behaviors. How does that help me from stopping a habit I want to break? In “The Power of Habit”, Charles Duhigg explains that the biggest difficulty in changing habits is that every person is different, so there are infinite ways to actually change habits. An added challenge is that all habits are different. Quitting drinking is different than exercising, which is different than grabbing a mid-morning snack. He goes on to describe that each person will need to experiment with all of the components that make up a habit. All habits happen in a loop that includes a cue, a routine, and a reward. The framework to change a habit is to “identify the routine, experiment with rewards, isolate the cue, have a plan”.[5]
The easiest part of recognizing a habit is likely identifying the routine. It’s the compulsive behavior that you want to break. In the earlier example, its eating ice cream every day. The routine is really tough to break, and depending on your situation, the actual routine may be impossible for you to break. Never fear though, as stated earlier, a habit involves three parts, and you can experiment with the other two.
Although the routine is tough to break, you could try to determine the cue that drives the routine. If you are able to eliminate the cue, you could eliminate the routine. To figure out the cue portion of the habit loop, Charles Duhigg recommends that the moment the urge hits, write down the time, location, emotions, other people around, and the immediately preceding action.
The rewards portion of the habit loop could be really difficult to determine, and Duhigg recommends experimenting for several days, or possibly weeks to help identify the reward. In my ice cream example, is it the ice cream that is the reward? Is it the dopamine hit from the sugar? Is it the cold feeling after a hot meal? Duhigg recommends experimenting with other types of rewards. In this case, maybe you could try a cold seltzer water, or a bowl of popcorn. He recommends writing down what you are feeling as you experiment and waiting several minutes after the experiment is over to see if you still have your craving.
Final Thoughts
As humans, we run our lives on habits. It’s not necessarily a bad thing. Our lives would actually be pretty terrible if we had to make conscious decisions about each item we put in our cart every time we went to the grocery store. These shortcuts can save us time, and make our lives easier. However, they can also make our lives miserable. Marketers are always looking for ways to hack into a habit loop. While this can be done pretty easily by focusing on replacement products, truly remarkable marketers have a profound understanding of how the brain works. Marketing is not just an art, it’s also psychology. If you take the time to understand consumer behavior, you can gain a clearer understanding of how to stay in front of the competition.
[1] https://www.sciencedaily.com/releases/2014/08/140808111931.htm
[2] https://onlinelibrary-wiley-com.prox.lib.ncsu.edu/doi/full/10.1002/ejsp.674
[3] Duhigg, Charles, “The Power of Habit”
[4] https://www.chicagobusiness.com/article/19941126/ISSUE01/100010696/staid-wrigley-sets-out-to-freshen-ad-image
[5] Duhigg, Charles, 2012. The Power of Habit.