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Healthy Habit Building 101
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).
You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut).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!).
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Recognize the triggers
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).
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Struggling To Build Healthy Habits
- 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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Your “Big Why”
As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.
You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.
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Effortless Healthy Habit building
- Find a friend or group of friends to build the habits with you.
- Cultivate discipline with consequences: Every time I skip ______________ this month, I will pay $50 to my wife/husband/friend.
- Never miss two in a row.
- Don't pick the habits you ha...
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Make the Reward Momentum Building
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 rewa...
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Ready to Build a Healthy Habit
Do less. Do way less. Keep your goals SMALL and simple. Only build one habit at a time.
Want to start exercising more? For that first week, ONLY go for a walk for just 5 minutes every morning. Literally 5 minutes.Want to start cooking your own healthy meals? J...
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Use Systems
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.
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How Habits Are Formed
- Cue — The scenario that triggers the desire to engage in the habit. It’s usually a time of day, a set of surroundings, a specific emotion or a set of ritualized behaviors
- Routine — The action itself
- Reward — The reason you feel good having engaged in the ...
The Mechanics Of Habit Formation
Our habits are driven by a 3-part loop in sequence: trigger (the stimulus that starts the habit), routine (the doing of the habit and behaviour itself) and reward (the benefit associated with the behaviour).
Each repetition of this behavior pattern, it becomes...
The Habit Loop
Each habit can be deconstructed in these 4 steps:
- The cue (smell of coffee) triggers a craving (I want coffee)
- which motivates a response (Buy coffee)
- which provides a reward ...
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