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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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The Psychology Of Bad Habits
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 never break bad ha...
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Anticipate Setbacks
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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Commit To Change And Tweak as You Go
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 doesnβt suit you.
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Explore Alternatives
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.Β Focus on n...
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How to CHANGE your habits
β’ To understand your own habits, you need to identify the components of your habit loops. Once youβve diagnosed the habit loop of a particular behaviour, you can look for ways to supplant old vices with new routines.
There are four steps to doing this:
1. Identify the rout...
Healthy Habit Building 101
There are 3 parts to a good or bad habit:Β Cue (what triggers the action),Β RoutineΒ (the action itself),Β RewardΒ (the positive result because of the action).
You have trained your brain to take a cue (you see a doughnut), antic...Chapter 3: How to build better habits in four simple steps
βHabits do not restrict freedom. They create it.β
There are four parts to a habit: Cue, Craving, Response, and Reward. Letβs take a closer look at them:
- Cue - the cue triggers the brain to a certain behavior.ο»Ώ
- Craving - this is the mo...
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