Chapter 2
Healthy habits
“Many people think they lack motivation when what they really lack is clarity.”
– Darren Hardy
Recognize the four elements of a habit:
- Cue: Identify what initiates the behavior.
- Craving: Understand the motivation behind it.
- Response: Execute the behavior.
- Reward: Fulfill the craving to reinforce the habit.
Make good habits obvious
To ensure consistency in good habits, clearly define their cues.
First, identify common triggers like time and location.
Then, set precise intentions: “I will -BEHAVIOR- at -TIME- in -LOCATION-.“
Make good habits attractive
Increase the appeal of a habit to encourage regular practice.
Pair a desired action with a necessary one.
After -CURRENT HABIT–, I will –HABIT I NEED–.
After –HABIT I NEED–, I will –CURRENT HABIT–.
This strategy links habits you enjoy with those you’re trying to adopt.
Make good habits easy
Organize your environment to foster good habits effortlessly.
Minimize the obstacles that make positive behaviors challenging.
Reduce friction to make actions smoother and habits easier to maintain.
Example: Organize your workout gear the night before to streamline your morning exercise routine.
Make good habits satisfying
Reward immediately to make good habits stick.
The human brain values instant gratification over delayed rewards.
Ensure quick successes to reinforce positive behaviors.
Example: Transfer €5 to a personal travel account whenever you go to the gym.
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