Do you often find yourself caught in a rut, wanting to introduce healthier habits into your life but unsure how to start? Well, it’s time to dispel the myth that habit change is daunting. I’m here to tell you, unequivocally, that habit change is indeed possible for you!
Step 1: Understanding the 4-Step Formula
The first thing you need to do is comprehend the simple, four-step formula for habit formation:
- Cue
- Craving
- Response
- Reward
This pattern runs like a cycle in your life; identifying this pattern can set you on the right path to transforming your habits.
Step 2: Embrace Habit Stacking
This powerful technique involves coupling a new habit with an existing one. The trick is to identify a daily routine and then incorporate your new habit into it.
Say, for example, you want to integrate regular exercise into your schedule. Start small. Commit to walking for ten minutes every day.
If your morning ritual is waking up, heading straight to the bathroom to wash your face and brush your teeth, here’s your cue. Place your walking attire and shoes in the bathroom. Seeing these is your new ‘cue’. You’ll wash your face, brush your teeth, and get into your walking clothes.
By sandwiching your new habit (walking) between existing habits (brushing and washing), you are successfully habit stacking. Once you’re done in the bathroom, the next step is to head out for a walk.
Step 3: Keep It Simple
One of the main reasons people procrastinate or give up on new habits is that they make it too complicated or ambitious. The golden rule of habit change is to keep it simple. Start with what feels realistic and doable. The aim is to lay the groundwork for lasting habit change.
Step 4: Practice and Reinforce
Remember to practice one change at a time. Let the new habit solidify for 1-3 weeks before adding another one. Each time you actively choose to practice your new habit, you’re deepening the groove and making it easier for yourself.
The question now is – what’s one new habit you’re ready to implement today?
Take a moment to reflect on this quote:
“Every single time you choose to practice a new habit, you deepen the groove and make it easier!”
Here’s an example of this four step process in action:
Imagine you’re a busy mom, and amidst the daily hustle and bustle, you’ve decided to include regular exercise in your routine. Here’s how you can apply our 4-step formula:
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Cue: This is the trigger that initiates your habit. In this scenario, your cue could be the moment your children leave for school or start their online classes.
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Craving: Craving is the motivational force that drives you to perform the habit. After your children are settled, you may crave some ‘me time’ that is productive and beneficial for your health.
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Response: This is the actual habit you wish to form. In this case, it’s a quick, 20-minute workout routine.
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Reward: This is the satisfaction you derive from completing the habit. For you, it could be the invigorating feeling of energy and the happiness from knowing you are taking care of your health.
Now, let’s utilize habit stacking to incorporate this habit into your routine. When your children leave for school or start their online classes, instead of immediately moving onto your next chore or task, dedicate the next 20 minutes to a quick workout.
Your existing habit of getting your kids settled acts as the ‘cue’ for your new habit: a workout. It could be as straightforward as doing a quick home workout or a brisk walk around the block.
To keep this example quote in mind: “Keep it simple, keep it consistent, and gradually grow from there.” Start with a manageable 20-minute workout routine and slowly build upon it as it becomes a staple in your day-to-day schedule.
So, are you ready to start a new habit? What healthy, beneficial activity will you incorporate into your routine today? Comment below and let me know. Remember, change doesn’t have to be overwhelming. Keep it simple, take it one step at a time, and soon enough, you’ll be on your way to a healthier, happier you.