WHAT IS A GATEWAY HABIT?

Negative vs. Positive Gateway Habits and How to Deal With Them

Have you ever heard of gateway habits? They are small changes in behavior that can lead to the development of other healthy (or unhealthy) habits. They are known to have a profound effect on decision-making. Learn the 4 principles of behavior change.

Gateway habits are “habits that, once acquired, open up access to more behaviors.” Studies have found that even small gateway habits can lead to decision-making and better outcomes for individuals in various aspects of their lives.

A good example is having tea while sitting at your desk to prepare for a test. The tea might act as a trigger, make you more mentally active, and be designed to maximize your study session. 

How gateway habits impact your routine

Think about routine as the big picture. Within it, gateway habits have the domino effect because they act as triggers to other positive and negative behaviors.

Some common examples of gateway habits are:

• Procrastination 
• Appetite behaviors
• Sleep patterns and schedule

They can also include setting alarms for regular breaks, drinking water before meals, or reading a few pages from a book before bedtime. Committing to these little tasks makes it easier to develop positive routines over time because they require minimal effort. 

For example, think of setting the alarm for yourself to take five-minute breaks after every hour. You’ll likely stick with this routine as it becomes a part of your schedule.

Positive vs. Negative Gateway Habits

Gateway habits can be positive or negative and can powerfully impact your routine.

Positive Gateway Habits

Positive gateway habits are small behaviors that can lead to larger life improvements. We can create a foundation for success and sustained growth over time. They can form the building blocks of both personal and professional development.

Habits are developed over time with practice and dedication. But the steps below will provide you with a simple blueprint to get started:

• Identify the goal. What do you wish to accomplish? For example, if you aim to exercise more regularly, determine how often and at what time of day this goal will be completed. 
• Set clear expectations. It’s important to provide structure and help create momentum to achieve the desired habit. 
• Recognize any obstacles blocking your goals. You may need help finding the motivation or get easily distracted by other activities while working.

For example, someone looking to break unhealthy eating patterns may start with something as simple as adding vegetables to each meal. This small habit could lead to larger dietary changes and better health in the long term. 

Let’s think of another case. Someone hoping to improve financial situation might begin by creating a budget or tracking expenses. These two can become positive gateway habits for more secure finances.

Negative Gateway Habits

Negative gateway habits are activities that can lead to unhealthy behaviors and patterns. They often start as seemingly harmless activities (playing video games, using social media, etc.). But they can lead to more damaging outcomes without proper guidance. 

So how do you become more cautious of the negative gateway habit spiral? The trick lies in knowing where to draw the line. 

• Setting boundaries and limits can stop you from developing triggers that lead to bad habits. The result is better health, wellness, and productivity, a win-win for everyone involved.
• Limit the amount of exposure you have to activities that could trigger a gateway habit. It’s important not to succumb to peer pressure when engaging in activities like smoking or drinking alcohol and find other alternatives instead. 
• Do not hesitate to ask friends or family for advice on avoiding harmful activities.

For example, an individual who enjoys playing video games may play for longer periods until gaming becomes a priority over other important responsibilities like work or school. 

Similarly, someone overly engaged with social media could become obsessed with seeking validation. It could result in depression, anxiety, or even self-esteem, leading to bigger problems in behavior and mental health overall.

How gateway habits affect decision making

Gateway habits can act as triggers to complete an important task.

One main way gateway habits affect decision-making is by reducing cognitive overload. It occurs when individuals are faced with too many decisions or choices and become overwhelmed. 

By establishing gateway habits, individuals can focus on the important decisions rather than getting bogged down by the smaller ones. Additionally, gateway habits help create stability and consistency, which reduces stress levels and improves overall well-being allowing for better decision-making capabilities.

Takeaway: Gateway habits can lead to consistent routines

It’s essential to understand that gateway habits can work differently for everyone. A dose of caffeine in the afternoon might be a positive trigger for some and a negative one for others. 

So it’s good to analyze your routine and what affects the outcomes of your tasks and actions. By starting with small, achievable goals and slowly adding more, you can build your way into a healthy lifestyle. 

Habits don’t form overnight; seeing results takes time and dedication. Don’t become discouraged if you don’t see immediate progress!

Check Our Our Other Blogs:

• How Procrastination Relates to Executive Function
• Atomic Habits: 3 Tips for Your Habit-building Framework
• 5 Ways to Build Good Habits
• 5 Ways To Break Bad Habits

References:

How to spot your habit triggers
https://www.nib.com.au/the-checkup/how-to-identify-and-change-your-habit-triggers