Motivation Monday

What is a habit?

A habit is a behavior that has been repeated enough times to become automatic.

What is the ultimate purpose of a habit?

To solve problems in life with as little energy and effort as possible.


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How do you build better habits in 4 simple steps?

Step 1: Problem Phase


The cue triggers your brain to initiate a behavior.


Your phone buzzes with a new text message.

Step 2: Problem Phase


The craving is the motivational force behind the habit. You crave the change in state not habit itself.


You want to learn the contents of the text message.

Step 3: Solution Phase


The response is the actual habit you perform, which can be a thought or action.


You grab your phone and read the text message.

Step 4: Solution Phase


The reward is the end goal of every habit; to satisfy the craving.


You satisfy your craving to read the text message. Grabbing your phone becomes associated with your phone buzzing.


How do you create a good habit?

Make it obvious (Cue). Make it attractive (Craving).

Make it easy (Response). Make it satisfying (Reward).






Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, NY: Penguin Random House, LLC.

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