The Habit loop

1. Decide on a cue

• Pick the thing that tells you its time to do the habit (an alarm, visual reminder, another habit, etc)
• Ideally, a cue is:
  • clear (you wont miss it, even in a hurry)
  • consistent (same cue every time)
  • doable (you’ll be in a place where you can do it)

2. Figure out the habits routine

• break down the habit into steps. (this will help you prepare & avoid obstacles once you begin)
• how do I know what the routine should be?
  • consider your goals for the habit
  • don’t be afraid to to start small
  • if you need to know more, maybe build learning into your routine so it doesn’t keep you from starting
  • rough it out! the steps will totally change, this just gives you a place to start
• after you’ve identified the routine, make a list of the stuff you’ll need to complete it! (then find/download/order/collect it so you’ll have it)

3. Choose your reward!

• choose a small reward for doing the thing (to help your brain want to do it again!)
• Uh… why do I need a reward?
  • Sometimes just doing the habit is enough of an (intrinsic) reward
  • if not, add an extrinsic reward!
  • it doesn’t have to be big, but it does need to be immediate enough that the brain connects doing the thing to getting the reward!
  • so if working toward a bigger goal, consider smaller rewards (stickers! points!… smoothies!) along the way
  • if possible, work the reward into your routine

4. Tweak as necessary

• keep playing with it til you find what works for you
• ideas for tweaking:
  • keep forgetting to do it? try a stronger cue. (ones that stand out as weird work especially well!)
  • feeling daunted or overwhelmed? simplify the routine (even 1 minute/day is a great place to start!)
  • just don’t wanna? try a more exciting/immediate reward (and make sure you get it! the goal is for your brain to start anticipating the reward & wanting to do the thing!)

References

1. [[Atomic Habits by James Clear]]
2. How to Create a New Habit: Note From Future Self by Jessica McCabe