[Habit Change 101]

Over the past year, I have mastered my screen time, read more books, and exercised daily

Want to know a secret?

I use the same template every time I want to change a habit

Habit change is all about understanding how your brain works when change happens

I use a template to simplify the planning process so I can focus on the action of changing my habits

[Template: The Habit Change Flowchart]

This flowchart follows the basic habit loop formula:

• The Cue

• The Reward

• The Routine

Let's dive into these terms real quick:

#1 The Cue → triggers/urges to do something

What's causing that urge? That's your habit cue

Specific questions to better identify a cue:

• What time is it?

• Where are you?

• Who else is around?

• What did you just do?

• What emotions do you feel?

#2 The Reward → Satisfaction you get

For habit change → what cravings do you think your old habit is satisfying?

Identify what you're really craving for → then substitute it with something else

You either can:

• Substitute another reward

• Substitute the opposite reward

#3 The Routine → Action you take to fulfill a reward

Use this routine change formula:

When {a cue happens}, I will {do a routine} because it provides me with {rewards}

- - -

Alrighty, let's look at how you can implement these steps:

Let's say you want to change 1 habit:

Doom-scrolling social media

Okay? Let's go through the habit change flowchart

#1 The Cue → what urges you to doom-scroll?

• What time is it? Evening/midnight?

• Where are you? At home/outside?

• Who else is around? Alone/with friends?

• What did you just do? See a notification?

• What emotions do you feel? Bored/lonely?

Let's say the cue is "the feeling of loneliness"

#2 The Reward → what cravings do you think doom-scrolling is satisfying?

Let's say the craving is to "socialize with others"

You can substitute doom-scrolling with 2 options:

• Another reward → opening comment sections only

• Opposite reward → have a coffee with a friend

#3 The Routine → a new action to replace doom-scrolling

The formula will be something like this:

When {I feel lonely}, I will {have a coffee with a friend} because it provides me with {socialization satisfaction}

- - - - -

Bam - That's all!

Thanks for reading!

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Peace✌️