Using Behavioral Science to Change Habits: COM=B & EAST Models

Habits are essentially behaviors, and instilling a change requires understanding the underlying factors influencing them. Behavioral science models like COM-B and EAST can guide successful behavior change. The EAST model emphasizes making habits Easy, Attractive, Social, and Timely, suggesting that social support plays a significant role, particularly in activities like exercise. Conversely, the COM-B model highlights the interplay of Capability, Opportunity, and Motivation in shaping behavior. It shifts the focus away from solely relying on willpower, allowing individuals to recognize potential barriers such as skill gaps or lack of social support that hinder habit formation. Preparation is crucial, often necessitating skill enhancement or reorganization of one’s schedule to facilitate new behaviors. An illustrative example demonstrates how situational cues can be altered to support habit formation—by removing distractions like a television and replacing them with the desired activity, individuals can inadvertently encourage themselves to engage in the new behavior, such as practicing an instrument. This approach provides a strategic method for overcoming automatic responses and fostering positive habit changes.