Ideas from books, articles & podcasts.
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.
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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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