The Synergy of Habit Formation and Psychedelic-Assisted Growth Part Two

Introduction

Habits. They are both big and small. They are small because they can be tiny actions that we do day in and day out. They are big because they have the power to shape who we are and who we become.

When we combine the potential of habits with the transformational effects of psychedelics—and their ability to support the creation of new habits through neuroplasticity—we have a potent combination.

But how do they work together? And how can we use lessons of habit formation science and psychology to help us in our psychedelic integration process?

Well, that is the topic of this two-part series here on the Chemical Collective blog.

In part one, we looked at the power of small habits, the importance of systems over goals, and the value of building identity-based habits. If you missed it, check it out here.

In this, part two, we will focus on the implementation of systems to support habits through ‘The Four Laws of Behaviour Change’ from the bestselling book Atomic Habits by James Clear.

I will start by sharing two examples of psychedelic insights and how they might form the basis of a course of habit formation. I will then go through the Four Laws of Behaviour Change, and using these examples, illustrate how to use them to create successful behavioural change.

My intention is to leave you with a practical framework for implementing positive habit change that you can use in your psychedelic integration process.

Guided by Insights: Starting Your Transformation

Psychedelics often illuminate what truly matters to us. They can give us powerful insights and an impetus for change, directing us toward what is genuinely important in our lives. This is a good starting point to identify habits we would like to adopt.

For example, in a psychedelic experience, say you had a deep realisation of the importance and value of your health. You might see the value of a well-functioning body and feel highly motivated to take better care of yourself through healthy eating habits. This could be integrated by choosing less processed and junk food, and more whole foods, fresh fruits, and vegetables.

Another example could be the realisation of the value of a healthy mind and the need for time dedicated to reflection. In this case, the integration process might involve establishing a regular journaling habit. This can help improve mental clarity, emotional processing, and self-reflection, supporting a healthy mind.

So let us say that in this case, your goals are to eat healthier and journal more.

We learned in part one that the first thing you need to do is work on your identity and beliefs about yourself.

So you want to create an identity which aligns with these actions.

This might look like:

• “I am a person who eats healthily.”
• “I am someone who journals regularly.”

Then, you can create systems to support the building of this new identity and embed these habits into your life.

This is where the Four Laws of Behaviour Change come in. They offer a structure to implement change through habits.

The Four Laws of Behaviour Change

The Four Laws of Behaviour Change are laid out in James Clear’s book Atomic Habits. They are based on what he has identified as the four phases of a habit. They are:

1. Cue: Something that sets a habit in motion. For example, receiving a notification on your phone.
2. Craving: The desire or motivation to act in response to the cue. For example, feeling curious about the notification and wanting to know what it is about.
3. Response: The actual behaviour or habit itself. For example, unlocking your phone and opening the social media app to check the notification.
4. Reward: The benefit or satisfaction gained from the habit, which reinforces the behaviour. For example, seeing new likes or comments on your post, which gives you a sense of social validation and a little dopamine boost.

This example illustrates how the four components of the habit loop work together in a common everyday scenario. The notification (cue) triggers curiosity (craving), which leads to checking the app (response), resulting in social validation (reward). This cycle can reinforce the habit of frequently checking social media.

When it comes to creating positive new habits, there is a law for each of these stages that we can follow to help implement systems. These are:

1. Make it Obvious – Ensure the cues for your habits are clear and visible.
2. Make it Attractive – Make the habit appealing so that you are motivated to follow through.
3. Make it Easy – Simplify the habit so that it is easy to start and maintain.
4. Make it Satisfying – Add an element of immediate reward to reinforce the habit.

Let us go through them one by one, using the examples of healthy eating and journaling to illustrate how they work. To help create systems, we will turn each of these laws into a question.

1. Make it Obvious

How can you make healthy eating and journaling obvious?

To make healthy eating more obvious, you can start by focusing on visible cues. You could do this by placing a bowl of fresh fruits on your kitchen counter or dining table where they are easily seen. This means that healthy snacks are the most visible and accessible option. You could also organise your fridge so that fresh vegetables, fruits, and whole foods are at eye level. When you open the fridge, these are the first things you see, making them the obvious choice.

For journaling, you can designate a specific spot for your journal, such as your bedside table or desk, where it is both visible and easily accessible. This way, it becomes the first thing you notice when you are ready to wind down or reflect. To further reinforce this habit, you could use visual cues like a sticky note on your mirror or set a reminder notification on your phone. These reminders can prompt you to journal at a specific time each day and help integrate it into your routine.

2. Make it Attractive

How can you make healthy eating and journaling attractive?

To make healthy eating more attractive, you could experiment with vibrant, colourful ingredients and try out new recipes. If your meals look and taste great, you will likely be more inclined to choose them over less healthy options. You can also pair healthy eating with something enjoyable. For example, you might watch your favourite YouTuber or listen to your favourite podcast while preparing your meals. This creates a positive association with the habit.

To make journaling more attractive, you could create a ritual around it. Turn your journaling time into something you look forward to by adding small pleasures, such as some nice music, your favourite tea, or using a special pen. These little touches can make the act of journaling more appealing. You can also remind yourself of the benefits of journaling, such as increased clarity, emotional balance, or heightened creativity. When you remember these benefits, the act of journaling naturally becomes more desirable.

3. Make it Easy

How can you make healthy eating and journaling easy?

To make healthy eating easy, you can start by preparing in advance. Simplify your routine by prepping meals or snacks ahead of time. For example, chop fruits and vegetables in bulk and store them in the fridge so they are ready to grab and eat without any extra effort. You can also simplify your choices by keeping your cupboard stocked with healthy, easy-to-prepare options like nuts, whole grains, and canned beans. If your kitchen is filled with simple, nutritious ingredients, cooking a healthy meal becomes less of a chore and more of a quick and easy choice.

You could make journaling easier by setting a time limit. Commit to just five minutes of journaling each day. This lowers the barrier to entry. Knowing it will not take much time makes it easier to start and maintain the habit. To further simplify the process, you can use prompts to avoid blank-page syndrome. Keeping a list of journaling prompts or questions handy keeps it easy, as you do not have to think about what to write. You can just pick a prompt and begin.