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The Habit Ladder: How To Make A New Routine Stick
How Habits Work
A habit - a mini-system that once you create, becomes automatic to your body, with minimal interference from the brain.
The Habit Loop is a breakdown of a habit put it into three sections:
- Cue: A certain trigger that awakens the habit
- Routine: The action you perform without thinking.
- Reward: The change you experience making you want to do more of the same.
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Habit Ladder
This is a system that is automated by you. It is called a habit ladder because, from the time you wake up to finishing your first work task of the day, you're climbing up one rung at a time. Each new step is reached because of the last.
How Habits Work
A habit - a mini-system that once you create, becomes automatic to your body, with minimal interference from the brain.
The Habit Loop is a breakdown of a habit put it into three sections:
- Cue: A certain trigger that awakens the habit
- Routine: The action you perform without thinking.
- Reward: The change you experience making you want to do more of the same.
Making a Habit Ladder
Keep a trigger cue ready and stack up the routine in such a way that your tasks become a habitual routine without any friction, each trigger cue and routine stacked over the next one.
Example: Put on running shoes instead of slippers in the morning and that's your cue to go out for a walk, then when you are back and feeling sweaty, that's your cue to take a bath.
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The Habit Loop
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 fo...
5 primary ways that a new habit can be triggered
- Cue 1: Time - Most common way to trigger a new habit
- Cue 2: Location - Most powerful driver of mindless habits and also the least recognized
- Cue 3: Preceding Event - Many habits are a response to something else that happens in your life
- Cue 4: Emotional State - emotional state is a common cue for bad habits
- Cue 5: Other People - people you surround yourself with can play a role in your habits and behaviors.
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Habit Stacking
One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top - habit stacking.
Habit stacking is a spec...
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The power of morning routines
- Routines drastically reduce the amount of logistical and psychological friction in between us and our goals.
- Good routines are also powerful motivation generators. In add...
The secret to productive mornings
Forget about getting up insanely early every morning. How much time we have in the mornings is far less important than how we spend the time we do have.
Prep your day the evening before
Reduce the number of decisions and tasks you have to do each morning in between waking up and doing your work:
- Decide on and lay out your clothes for the following day the evening before and gather all other pieces of stuff you need (supplies, equipment).
- Make your breakfast and lunch the night before and have it ready to grab in the fridge.
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