In short, use the same signal, provide the same desire and reward, but change your routine. So if you want to change a habit, you have to find an alternative routine.
In short, use the same signal, provide the same desire and reward, but change your routine. So if you want to change a habit, you have to find an alternative routine.
1st step (signal): make it clear
Before you build a new habit, you need to become aware of your current habit. In the workbook, you will find an exercise (the habit scorecard) that helps you do this. The idea is to write down all your daily actions and thoughts, indicating whether you think it is a good or bad habit. Questions such as: “Does this behavior help me achieve my life goals?” “Does this habit align with my values?” “Do I think it’s important to repeat this habit every day?” can help you.
2nd step (routine): make it easy
If you want to master a habit, it’s important to repeat it continuously. Practice your new habit regularly and make it as easy as possible. You’re more likely to persevere with this habit. For example, don’t go for an hour’s walk right away, but walk for 15 minutes. Or apply the 2-minute rule: start initially with a habit that lasts only 2 minutes, when your behavior has become a habit, you will automatically build on it. When you want to read a book, read one page, want to do yoga? Get out your yoga mat, … The purpose of this 2 minute rule is to make it as easy as possible for you. Because once you’ve started, it’s much easier to continue. Would you like to know more about this? You can read an interesting article about this: https://jamesclear.com/how-to-stop-procrastinating.
3rd step (reward): make it attractive
You are more likely to repeat your habit when you find it attractive and satisfying. That’s why immediate rewards are essential. For example, you can go for a relaxing walk, watch your favorite series, have a nice drink, …When you have fun, dopamine is released and that has an addictive effect. The more attractive something is, the more likely it is to become addictive. When your dopamine levels rise, your motivation also increases. Make your habit attractive by pairing an action/reward you like with an action you have to do. We’ll give you more information on the next page!