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Make a plan with yourself for when you are next going to act to further your new goal. Be specific. In particular, plan the specific time and specific place at which you will next act. If you make this plan real by noting when and where it will happen, you’re far more likely to follow through.
The Formula for Setting an Implementation Appointment:
“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. This is called habit stacking.” — Atomic Habits
The Formula for Habit Stacking
[current habit] I will also
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, reward—that ultimately allows you to create automatic habits.
Habit stacking means adding new habits onto existing ones - to the things you already automatically do every day.
After waking up in the morning, you might put on a cup of coffee. When you visit the bathroom, you wash your hands. And before you go to bed, you brush your teeth. Throughout the day, we have lots of such behaviours that we perform automatically, and we can take advantage of them to establish new habits.
Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or need to change course.
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