Learn more about personaldevelopment with this collection
How to break bad habits
How habits are formed
The importance of consistency
How to CHANGE your habits
• To understand your own habits, you need to identify the components of your habit loops. Once you’ve 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 routine
2. Experiment with rewards
3. Isolate the cue
4. Have a plan
Recap: All habits follow the loop of (A) cue, (B) routine, and (C) reward.
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MORE IDEAS ON THIS
Note
Obviously, changing some habits is more difficult than this, but the framework is a good place to start.
Once you understand how a habit operates — once you diagnose the cue, routine and rewards — you gain power over it.
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Keystone Habits
- Some habits matter more than others in remaking our lives.
- These are ‘keystone habits’, and they can influence how people work, eat, play, live, spend, and communicate.
- The habits that matter most
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The GOLDEN RULE of habit change
• We know that a habit cannot be eradicated. Instead, it must be replaced. Most habits are most malleable when the golden rule is applied:
• To change a habit, you must keep the old cue, and deliver the old reward...
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How to CREATE new habits
• This is how new habits are created: By putting together a cue, a routine, and a reward, and then cultivating a craving that drives the loop.
• To create a new habit (such as running each morning), you need to choose a simple cue (e.g. leaving your gym clothes out,...
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Habits = water
• There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says “Morning, boys. How’s the water?” And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes “What the hell is wa...
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Cues, Routines And Rewards
• Cues can be almost anything, from a visual trigger to a time of day, an emotion, a sequence of thoughts, the company of particular people, etc.
• Routines can be incredibl...
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How To Figure Out The Cue?
So, if you’re trying to figure out the cue for a habit, write down five things the moment the urge hits:
1. Where are you?
2. What time is it?
3. What’s your emotional state?
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IDEAS CURATED BY
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Related collections
Other curated ideas on this topic:
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...
How to CREATE new habits
• This is how new habits are created: By putting together a cue, a routine, and a reward, and then cultivating a craving that drives the loop.
• To create a new habit (such as running each morning), you need to choose a simple cue (e.g. leaving your gym clothes out,...
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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