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.

 

 

How do you build better habits in 4 simple steps?

Step 1: Problem Phase

Cue

The cue triggers your brain to initiate a behavior.

Example

Your phone buzzes with a new text message.

Step 2: Problem Phase

Craving

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

Example

You want to learn the contents of the text message.

Step 3: Solution Phase

Response

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

Example

You grab your phone and read the text message.

Step 4: Solution Phase

Reward

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

Example

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).

 

 

 

 

Reference

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