How to build habits
You already know how to build a habit. Don’t believe me? Try eating ice cream every night for 2 weeks and see how easy it is to keep that habit going and how hard it is to stop.
What if you could use the same process to create a habit that helps you feel healthier, stronger and more alive?
There are 3 parts to a habit:
#1 The Trigger: This tells you to take action. Clock strikes 12 - “It’s lunchtime. I need to eat.” Sit down to watch T.V. - “Time for my evening beer.” See your running shoes that you set out the night before - “Time to go to the gym this morning.”
#2 The Routine: This is your action. You eat or drink. You run. You brush your teeth.
#3 The Reward: Your brain loves rewards. It loves sugar, alcohol and caffeine. But it also loves endorphins from a run, the sense of accomplishment post workout, or the feeling of clean on your teeth.
Researchers found that once a habit is built, the EXPECTATION of the reward becomes motivation enough to perform the routine. Your brain is stimulated by expectation even before the reward comes. So eventually, you can drop the reward and still keep the routine.
Try this. Pick one new habit.
Choose a trigger, something that will catch your attention and remind you.
Decide the routine. Make it SIMPLE.
Choose a reward, something that your brain will love and want more of.
Example: New daily exercise habit
Trigger: Running shoes set on my bathroom counter before bed
Routine: Morning 15 minute run
Reward: Post-run java smoothie (coffee+ice+protein powder+milk)
Try it for 2 weeks and see what happens!