Let’s take an example. Let’s say you want to start an exercise routine. Here is how you might approach this habit
Firstly what type of person are you? Take the Gretchen Rubin Test. Are you influenced by people? An Upholder or Obliger. Are you internally influenced? A Questioner or Rebel. This may dictate whether you workout in the gym or at home.
Once you determine this. You might decide to eat the frog and workout in the morning so you will need
Cue – set the alarm for 6am.
Change your routine – get up at 6am from now on
Reward – if you workout for three days a week, book a massage or buy that new bag you have had your eye on.
Things to make the habit stick
- Obvious – put your phone in the bathroom so you need to get out of bed to turn the alarm off
- Attractive – listen to music when you get up on your way to the gym
- Easy – have your gym gear out and ready to put on
- Satisfying – get a coffee at your favourite coffee shop at the end of your workout, meet new people
Try applying James Clear’s Atomic Habit principles:
- Start by going to the gym for 10 minutes then work your way up in 1% increments to 30 minutes then break up your workout into a workout in the morning and a walk at night after work.
- When you get up say, “I’m going to the gym to get fit and healthy for my body and mind”