Habit is a mental , emotional, physical, financial, spiritual, and professional success of repetition of action by self motivation.
“Habit is either the best of servants or the worst of masters”—Emmons
Consistency ….. this is what we are all after ? we don’t want to create results once in a while, we don’t want to feel joyous just for the moment, we don’t want to be at our best sporadically. The mark of a champion is consistency – and true consistency is established by our habits…….
Habit Loop: How Habits Work?
The habit process consists of a three-step loop:
1. Cue. A trigger that tells your brain to go into automatic mode, and which routine to use.
2. Routine. Physical, mental, or emotional behavior that follows the cue.
3. Reward. A positive stimulus that tells your brain that the routine works well, and is worth remembering.
Simply understanding how habits work make them much easier to control, By learning to observe the cues and rewards, we can change the routines.
Identify the routine. Though it’s not always obvious, the easiest part is usually identifying the behavior you want to change.
Experiment with rewards. You can then fill in the “routine” part of the habit loop, but to pinpoint the cue you first have to experiment with rewards. Try out a new reward each time you feel the urge to complete the routine. For example, if you find yourself eating junk food every afternoon, try eating an apple instead, or drinking some coffee, or chatting with a friend for a few minutes. Then set a 15 minute timer, and when it goes off ask yourself if you are still feeling the same urge. If you are, you haven’t yet identified the cue. Keep experimenting, and you’ll eventually figure out if you were actually hungry (in which case the apple would work), if you were tired (in which case the coffee should help), or if you just needed a break (which your friend should provide).
Isolate the cue. Once you’ve determined the reward that satisfies the cue, there is still work to be done to understand exactly what the cue is. Most habitual cues will fall into five categories:
• Emotional state
• Other people
• An immediately preceding action
If you have a habit you’re serious about changing, keep a log of your location, the time, your emotional state, the people around you, and the action you take immediately prior to your habit. After a few repetitions, you’ll probably be able to see the pattern.
4) Have a plan. Once you’ve recognized the precise routine, reward, and cue, it should be easy to design a different routine that provides the same reward after the same cue. Stay alert for the cue (or set an automatic alert if it’s time-based), and act out your pre-planned routine. If it works, you’ve confirmed that you found the right cue and reward, and your habit will then be easily moldable.
Understanding how to build new habits (and how your current ones work) is essential for making progress in your health, your happiness, and your life in general.
Start with small habit, Make it so easy…. you can’t say no.
When most people struggle to stick with a new habit, they say something like, “I just need more motivation.” Or, “I wish I had as much willpower as you do.” This is the wrong approach,
Research shows that will power is like a muscle, It gets fatigued as you use it throughout the day. Another way to think of this is that your motivation ebbs and flows called “motivation wave”
For example , rather than starting with 50 pushups per day, start with 5 pushups per day, Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.
All the Best……..