1. Cue (Make it Obvious)
- The cue is the trigger that initiates a behavior. It’s the signal that prompts your brain to start a routine.
- How to build a good habit: Make the cues for your desired habits obvious and visible. Schedule the same day/time of classes every week in your calendar with an alarm to remind you 3 hours before, put your workout clothes out first thing in the morning, fill your water bottle upon getting home from work.
- How to break a bad habit: Reduce exposure to cues that trigger undesired habits.
2. Craving (Make it Attractive)
- Cravings are the motivational force behind a habit. They represent the desire to act.
- How to build a good habit: Make the habit appealing by associating it with positive emotions or rewards. Put your class check off sheet on your fridge or bathroom mirror, post a social media post to inspire others, have you and a classmate text each other 3 hours before each class, eat your favorite snack when driving to class.
- How to break a bad habit: Make the habit less attractive by highlighting its negative consequences.
3. Response (Make it Easy)
- The response is the actual habit you perform. It’s the action or behavior triggered by the cue and craving.
- How to build a good habit: Reduce friction and make the behavior as easy as possible to execute. Tell your friends and family your class days/times, get dressed in your training clothes when you get home from work, block out all class days/times on your calendar for the month now and post on your fridge.
- How to break a bad habit: Increase friction and make the undesired habit harder to perform.
4. Reward (Make it Satisfying)
- The reward is the end goal of a habit. It provides a sense of satisfaction and teaches your brain that the habit is worth repeating.
- How to build a good habit: Provide immediate and satisfying rewards to reinforce the habit. Have a classmate team up with you to show up at the same classes to cheer each other on during and after class, treat yourself to your favorite sensible treat on the way home from the 2nd class of the week, check off your class on the board at the academy.
- How to break a bad habit: Remove rewards or add an immediate cost to discourage the behavior.
Watch this video as I give you a couple more habit tips and invite you to the KRAV CATALYST