“If you believe you can change – if you make it a habit – the change becomes real.” 

-Charles Duhigg

In today’s episode we will cover:

  1. How to create a good habit
  2. How to break a bad habit
  3. Habit stacking
  4. Habit Tracking

Check out this episode!

Show Notes

How to build a good habit:

      1. Make it Visible
        1. Write down current habits
      2. Make it Irresistible 
        1. Do something you enjoy right before a difficult habit
        2. Join a group where your desired behavior is ‘normal’

Create a good habit:

    1. Make it Effortless
      1. Reduce # of steps
      2. Prepare your environment
      3. Downscale habits
      4. Automate habits 
    2. Make it Fulfilling
      1. Habit tracker
      2. Immediate reward

How to break a bad habit:

    1. Make it invisible
      1. Environment
    2. Make it unappealing
      1. Reframing
    3. Make it painful
      1. Increase # of steps and friction
    4. Make is unfulfilling
      1. Create a habit contract

Use habit stacking 

Use habit tracker


Call to Action:  Start tracking your habits and identify is that a good habit you want to continue or a bad habit you want to break

Do a review on how you are doing on your habits. Monthly, Quarterly, Yearly.  More frequent when first starting out.

Join a group where your desired behavior is the normal behavior and you already have something in common with the group. Running against the grain requires effort.