Build or Break Habits
Build Good Habits...
1. Cue: Make it Obvious
- Make the cue obvious. Change your environment to do this.
- Have a implementation intention: "I will BEHAVIOUR at TIME in LOCATION".
- Habit stacking. "After CURRENT HABIT, I will NEW HABIT"
2. Craving: Make it Attractive
- Temptation Bundling: Pair an action that you want to do with the new habit you are trying to build.
- Join spaces where the desired behavior is the normal behavior.
- Motivation Ritual: Do something you enjoy before starting the difficult habit.
3. Response: Make it Easy
- Reduce friction. Reduce the number of steps needed to take before the desired behavior.
- Prime the environment to make future actions easier.
4. Reward: Make it Satisfying
Break Bad Habits
Inverting the above method...
1. Cue: Make it Invisible
- Reduce exposure: Remove triggers from the environment.
2. Craving: Make it Unattractive
- Reframe your mindset to highlight benefits of avoiding the bad habits.
3. Response: Make it Difficult
- Increase friction: Increasing the number of steps.
- Commitment device: Restrict your future choices to only those that benefit you
4. Reward: Make it Unsatisfying
- Accountability partner: Ask someone to monitor your behavior
- Habit Contract: Make the cost of bad habits public and painful.