Introduction To Ramadan Resolutions
In our previous blog, “How To Maintain Our Newly Formed Habits This Ramadan And Why”, we have provided a definitive purpose for those who strive their best for the sake of Allah in the month of Ramadan. Yet despite with the best of intentions, some of the readers might be starting to lose their religious zeal and ability to maintain their good deeds which they intended to pursue for the sake of Allah. So, how do we maintain our newly formed habits? What is the key to form sustainable habits that last this Ramadan and beyond? Let’s see!
In this blog, we will continue to combine the lessons learned from two sources: “Atomic Habits” by James Clear and “Habits To Win Here And HereAfter” series by Dr. Tesneem Alkeik of Yaqeen Institute.
The Science Of Habit Formation In 4 Simple Steps
To know how to maintain our habits, one must have the knowledge of how habits form in the first place. To know how habits are formed, we must know what is a habit. A habit is a behaviour which has been repeated enough times by an individual for it to be automated. Habit Formation is the process of repeating a behaviour enough times so that our brains are accustomed to it and can perform the act subconsciously with little expenditure. However, it is important to note that acts of worship must be conducted with mindfulness and piety. In this blog, we aim to discuss how to make our deeds consistent rather than automate them and thereby lose their essence.
Now that we know what habits are, let us learn about the four key elements that enable both habit formation and destruction. These are (as stated by James Clear in his book):
- Cue: They are the triggers which are present in our surroundings. Our mind picks up the cue to initiate a habit. The cue can be anything: an object, a thought, your environment. In simple words, Cue reminds you of the habit you want to do.
- Craving: They are the driving source of motivation to perform your habit. They anticipate the reward and pushes us to perform the reward. Cravings ensure that we seek for rewards and thereby repeat our habits again and again.
- Response: They are the actual act of performing a habit. Once our brain recognises the cue and craves for the reward, it forces us to perform the habit. Responses determine the end result of our habit: level of reward we get.
- Reward: They are the emotions associated with the habit. They satisfy our craving and determine wether the habit will be repeated or not. They complete the neurological feedback loop by getting linked to the cue.
Having known the four key elements of habit formation and what they do, let us see how they work together as a loop to produce sustainable habits:
The cue might be anything: an object, environment or even a thought that runs through our minds. They initiate a craving inside for the reward we expect at the end of the habit. This craving pushes us into response-mode to perform our habit and attain the reward. Once the habit is performed, we gain the reward which we had anticipated. Our brain links our reward with our cue so as to produce a memory of the incident. When we encounter the cue for the next time, our brain remembers our reward that we attained earlier and hence craves for it thereby initiating a new response. This cycle gets continuously repeated until our brain forms strong neurological links between the four elements leading to formation of habits that sustain.
Making Cue, Craving, Response, Reward Loop Easy
Now that we know enough about the four elements of behaviour change, let us learn how to manipulate each element to create and manage our habits this Ramadan. Perhaps, with this knowledge and the guidance from Allah, one can easily carry on their good deeds beyond Ramadan and make it a part of their life.
So how do we apply the knowledge for our betterment? The answer is simple: Make the four elements easier so that we repeat our actions again and again until it becomes a habit. If we could make our cue available easily and make our actions more rewarding, our brains will naturally enter into the response-mode to capture the reward it anticipates. Hence, the final piece of knowledge that we require to create sustainable habits is the knowledge to make the four elements easier. This will be our matter of discussion in this blog.
Make the Cue Obvious
The most important of cues are time and location. They are the greatest triggers for our brains to perform an action. This is why we often exert the same behaviour at a given environment every single time. For eg: everytime we pick up a phone, we run through a few apps subconsciously. This is because we have associated the act of picking up a phone (cue) with the reward attained from scrolling through the app. Therefore, to create good habits that will sustain this Ramadan and beyond, start with changes in time and location.
Do not recite Quran from the same place from where you use the phone. One of the major reason why we fail to maintain our habits are due to defects in our environment. We should avoid performing an act of goodness during Ramadan from the same place we used to do other acts before Ramadan. Moreover, we should prevent associating one environment with multiple behaviours. For example, if we have the habit of eating, working, scrolling through the phone and reciting the Quran all from a single desk or table, we will eventually end up consuming our time in action which is the most easiest amongst them all: scrolling through the phone.
Therefore, one must chose the time and place to perform your good deeds. While being at that time and place, avoid all other activities until your brain associates that environment with the good deed. An example of this can be seen in the masaajid. Those who prevent themselves from chit-chatting and scrolling through the phones in the masjid will find themselves indulging in other beneficial actions such as prayer or zikr of Allah.
One must also remember that even slight change in environment produces a remarkable change in the cue. For example, if we turn the desk or table we mentioned earlier by a mere 90° degrees, it creates a new environment. We can now associate the new position of the desk with a new habit. This act of changing environment and setting up a convenient time and place which is easily accessible is the first step in forming and maintaining our good deeds.
Make the Craving Attractive
We crave for the reward attained from our good deed. Our cravings are our biggest source of motivation to do an act. So, if we can increase our motivation to perform an act of worship, we are more likely to stick to it. What should motivate a believer?
A believer is motivated by the words of Allah and His Messenger. When one opens the Quran, he or she encounters numerous rewards that awaits them in the afterlife. The best motivation for performing our acts of worship is attained by constantly remembering our purpose behind those actions. It is very easy to perform good deeds if we know why we do them and for whom we does it. Ultimately our actions will last and be of any benefit only if we do it purely for the sake of Allah and expect the reward from Al-Wahhab (The Gifter) alone.
But it is also important for us to take into account the people who are weak in their faith and trying to change their lives during Ramadan. There are people who are surrounded in an environment that makes practice of faith difficult. These group of believers have a higher chance of giving up on their good deeds mid-way of this blessed month because of whom they chose to surround themselves with even if they create new cues.
The solution to such issue lies in changing the people we tend to associate with. As humans, we associate ourselves with people that have similar ideas and habits. All of us have the desire to fit in inside our family and friends. No one likes to be a lone wolf. It is these circles of people which we chose to associate with who will provide us motivation to do what we do. We will end up imitating whom we surround ourselves.
This is in accordance with the Prophetic saying: A person will follow the religion of his friend. In another narration, we are also told that we will be with those whom we love on the Day of Judgement. Therefore, to maintain our habits, be around those who have similar habits and ambitions. By this way, each person acts as a source of motivation to the other and encourage each other to strive in the path of God.
Make the Response Easy
Once the cue and craving has occurred, we must get into action to perform a deed. This is where the actual goodness occurs. Cue and craving ultimately act as sources of motivation but the benefit is derived from our action. So how do we act to form a habit?
We know that to create a new habit, an act must be repeated again and again. But this repetition is also the most difficult part in sustaining our habits. So, how do we do those? Firstly, make sure the environment is fitting for our good deed. This sets in the cue and craving. Then make sure to make the habit easier initially. Even if we are in a masjid, it will be difficult for a new person to recite 100 pages of Quran a day. Therefore, the responses should begin slow. Start by reciting 2 pages a day for a beginner and then upgrade by 2 pages every week. This method involving upgradation of an action with time ensures that good deeds are performed consistently rather than the individual being burned out after a few days.
It is also essential for a person to be aware of decisive moments in habit formation. These are decisions which by itself do not lead to action but a string of actions are produced as a consequence of these decisions. For example, imagine if we have the habit of spending time in the masjid. We associate reciting the Quran, praying in congregation and remembrance of Allah with the masjid. Now, if we decide one day not to go the masjid, these series of good deeds which follow it will not occur. Sometimes, these decisions could be habits themselves. Such habits are called as keystone habits. A keystone habit is that habit which gives rise to a series of other habits in succession. It is important to identify and maintain a keystone habit which will motivate us to do a series of good deeds.
Make the Reward Attractive
There is no better reward for a believer than the one his or her Lord has promised. The best of rewards in the month of Ramadan is the forgiveness of Allah. We are guaranteed that Allah will forgive all of our sins if we sincerely fast and worship Him in this month of Ramadan.
From a worldly perspective, the best of rewards for a believer is a heart filled with content. Anyone who has gone through a period of piety atleast at some point in their life will testify to this fact. Therefore, there isn’t enough to change in our reward system. We rely upon our Lord for the reward He has promised in this life:
Verily, in the remembrance of Allah do hearts find rest.
Final Piece of Puzzle: Habit Stacking
To apply what we have discussed so far, we should make use of the method of stacking our habits. Identify a keystone habit such as going to the masjid and then associate a series of habits with it. It is also possible to associate a good deed (something you need to do) with something you want to do. For example, you might want to sleep. Stack your azkar before sleep (which you need to do) so that you recite them before actually going to sleep (which you want to do).
Also, one can link a good deed with another good deed by setting up the response of first deed as the cue for the next deed. For example, to create a habit of reciting Quran after Fajr, start by reciting Quran initially in the masjid so that the masjid becomes the cue. Now that you pray Fajr in masjid in congregation, you have set the response of one habit with the cue of the next habit.
Conclusion
We have mainly dealt with the science of habit formation and how we can use them to create sustainable habits. In the next and final article, we will discuss more about habit stacking and some tips to form a schedule that will help us fill our Ramadan in the pursuit of Allah.
May Allah accept our deeds and forgive our sins this Ramadan. Aameen.
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