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Decide on a cue\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"Pick the thing that tells you its time to do the habit (an alarm, visual reminder, another habit, etc)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"Ideally, a cue is:\", mdx(\"ul\", {\n    parentName: \"li\"\n  }, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"clear (you wont miss it, even in a hurry)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"consistent (same cue every time)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"doable (you\\u2019ll be in a place where you can do it)\")))), mdx(\"h3\", null, \"2. Figure out the habits routine\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"break down the habit into steps. (this will help you prepare & avoid obstacles once you begin)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"how do I know what the routine should be?\", mdx(\"ul\", {\n    parentName: \"li\"\n  }, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"consider your goals for the habit\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"don\\u2019t be afraid to to start small\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"if you need to know more, maybe build learning into your routine so it doesn\\u2019t keep you from starting\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"rough it out! the steps will totally change, this just gives you a place to start\"))), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"after you\\u2019ve identified the routine, make a list of the stuff you\\u2019ll need to complete it! (then find/download/order/collect it so you\\u2019ll have it)\")), mdx(\"h3\", null, \"3. Choose your reward!\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"choose a small reward for doing the thing (to help your brain want to do it again!)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"Uh\\u2026 why do I need a reward?\", mdx(\"ul\", {\n    parentName: \"li\"\n  }, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"Sometimes just doing the habit is enough of an (intrinsic) reward\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"if not, add an extrinsic reward!\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"it doesn\\u2019t have to be big, but it does need to be immediate enough that the brain connects doing the thing to getting the reward!\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"so if working toward a bigger goal, consider smaller rewards (stickers! points!\\u2026 smoothies!) along the way\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"if possible, work the reward into your routine\")))), mdx(\"h3\", null, \"4. Tweak as necessary\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"keep playing with it til you find what works for you\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"ideas for tweaking:\", mdx(\"ul\", {\n    parentName: \"li\"\n  }, mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"keep forgetting to do it? try a stronger cue. (ones that stand out as weird work especially well!)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"feeling daunted or overwhelmed? simplify the routine (even 1 minute/day is a great place to start!)\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, \"just don\\u2019t 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!)\")))), mdx(\"hr\", null), mdx(\"h1\", null, \"References\"), mdx(\"ol\", null, mdx(\"li\", {\n    parentName: \"ol\"\n  }, \"[\", \"[Atomic Habits by James Clear]\", \"]\"), mdx(\"li\", {\n    parentName: \"ol\"\n  }, mdx(\"a\", {\n    parentName: \"li\",\n    \"href\": \"https://www.youtube.com/watch?v=nxjKup00oF8\"\n  }, \"How to Create a New Habit: Note From Future Self\"), \" by Jessica McCabe\")), mdx(StillGrowing, {\n    mdxType: \"StillGrowing\"\n  }));\n}\n;\nMDXContent.isMDXComponent = true;","inboundReferences":[],"outboundReferences":[],"frontmatter":{"title":"Habit Creation","slug":"habit-creation","stage":"seedling","tags":["ADHD","Self improvement"],"date":"2021-12-05T08:21"}},"file":{"modifiedTime":"2025-04-20T03:50:46.155Z"}},"pageContext":{"slug":"habit-creation","content":"---\ntitle: Habit Creation\ndate: 2021-12-05T08:21\nslug: habit-creation\naliases:\ntags:\n  - ADHD\n  - Self improvement\nstage: seedling\n---\n\nimport StillGrowing from '../../src/components/garden/still-growing';\n\n## The Habit loop\n\n### 1. Decide on a cue\n\n- Pick the thing that tells you its time to do the habit (an alarm, visual reminder, another habit, etc)\n- Ideally, a cue is:\n  - clear (you wont miss it, even in a hurry)\n  - consistent (same cue every time)\n  - doable (you’ll be in a place where you can do it)\n\n### 2. Figure out the habits routine\n\n- break down the habit into steps. (this will help you prepare & avoid obstacles once you begin)\n- how do I know what the routine should be?\n  - consider your goals for the habit\n  - don’t be afraid to to start small\n  - if you need to know more, maybe build learning into your routine so it doesn’t keep you from starting\n  - rough it out! the steps will totally change, this just gives you a place to start\n- 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)\n\n### 3. Choose your reward!\n\n- choose a small reward for doing the thing (to help your brain want to do it again!)\n- Uh… why do I need a reward?\n  - Sometimes just doing the habit is enough of an (intrinsic) reward\n  - if not, add an extrinsic reward!\n  - 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!\n  - so if working toward a bigger goal, consider smaller rewards (stickers! points!… smoothies!) along the way\n  - if possible, work the reward into your routine\n\n### 4. Tweak as necessary\n\n- keep playing with it til you find what works for you\n- ideas for tweaking:\n  - keep forgetting to do it? try a stronger cue. (ones that stand out as weird work especially well!)\n  - feeling daunted or overwhelmed? simplify the routine (even 1 minute/day is a great place to start!)\n  - 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!)\n\n---\n\n# References\n\n1. [[Atomic Habits by James Clear]]\n2. [How to Create a New Habit: Note From Future Self](https://www.youtube.com/watch?v=nxjKup00oF8) by Jessica McCabe\n\n<StillGrowing />\n"}},
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