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.



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.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Goal Setting, Inspiration, Motivation, Perseverance, Persistance, Positive Thinking, Purpose, Self-Efficacy, Self-Reflection, Workplace Wellness and tagged , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.