There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).

Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).

Whether you’re breaking a bad habit or starting a new one, begin by recognizing the cue that triggers the habit. Once you recognize or pick the cue, you can start working on fixing the routine (action).

First, stop relying on willpower and motivation. Both are finite and fickle resources that will abandon you when you need them most.

Use systems and outside forces to make the routine even easier to build. 

Create rewards that reward you back! DON’T reward your routine (running!) with an unhealthy reward (cake!). That’s “one step forward, two steps back.” 

DO reward your routine (running for 5 minutes every day for 30 days straight) with a reward that makes you want to keep running (a snazzy new pair of running shoes).

1. Find a friend or group of friends to build the habits with you.
2. Cultivate discipline with consequences: Every time I skip ______________ this month, I will pay $50 to my wife/husband/friend.
3. Never miss two in a row.
4. Don't pick the habits you hate. 
5. Consider combining a habit you dislike with something you LOVE, and you’ll be more likely to build the habit.  Allow yourself an hour of watching Netflix, but ONLY while you’re on the Elliptical.

Do less. Do way less. Keep your goals SMALL and simple. Only build one habit at a time.

Want to start cooking your own healthy meals? Just aim for one meal per day or one meal per week. Whatever works for you and your schedule.