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Identify The Stages
First identify the cue, routine, and reward that lead to your habit. Look at the circumstances surrounding the behavior including the time of day, who you're with, and what emotions you're feeling.
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Once you have a clear breakdown of what's happening at each stage of your habit loop, brainstorm healthier routines that will produce the results you want.
Create a list of options of alternatives that might provide comparable reward to the one you are trying to eliminate. Focus...
Make achievable commitments to test new routines and approach it as a series of experiments.
Try your new routine for a while and tweak it or switch to a new one if it doesn’t suit you.
Behavior change is hard. Slip-ups are common, so when they happen, don't beat yourself up or retreat into negative self-talk. Instead, anticipate your failures and plan for them.
Habits are comprised of cue, routine and reward. The cue triggers a routine, and the routine generates a reward. The habit loop is powerful and hardwired into our psyches, which explains why it is so hard to shake. We actually ne...
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The process in which the brain converts a sequence of actions into an automatic routine is known as ‘chunking,’ and it’s at the root of how habits form.
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The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, r...
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- We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
- We’re conditioned these days to expect and receive instant gratification.
- We expect to get in shape very quickly, not remembering that it took us decades of unhealthy living...
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