According to James Clear the Habit Loop: Cue, Craving, Response, Reward
Meet the habit loop according to James Clear, author of Atomic Habits. The habit loop applies to either less desirable or desirable habits. Let's say I love chips (which I do) so I see or smell chips (cue), I want to eat them (craving), I consume chips (response), and I am happy for a bit (reward) unless I overeat and guilt sets in. The same loop can be applied to a favorable behavior. I wake up with morning breath (cue/pew), I don't want my breath to smell bad (craving), I get up and brush my teeth (response), and my morning breath is gone (reward) and I can talk with people without having to worry about my breath. According to most dentists, brushing teeth twice a day is good; this is a desirable habit. Cardiologists (heart doctors) like when you do cardiovascular exercise (brisk walking, swimming, running, etc.) to keep your heart healthy. Another example is I like to wake up early and feel refreshed so I set up the habit: cue myself by (turning off electronics an hour before bed), craving (sleepiness sets in), follow my evening routine (response) and get good quality sleep (reward).
Jim Kwik notes in his book Limitless that it takes on average 66 days to establish a behavior. For less desirable behaviors, it's better to exchange them rather than just quit. So for chips, I may choose carrots with a sprinkling of ranch seasoning. I have fresh fruit and yogurt or dark chocolate to exchange for sweets. I want to mention tieing new habits to existing habits helps too. For example, jogging (new habit) before dinner (established habit) or making a hangout session (existing habit) with friends at the gym (new habit) or a healthy lunch rather than a cocktail hour (less desirable habit) which normally leads to excessive calories.
Healthy habits include eating nutritious food, exercising, and getting quality sleep. If looking to establish a new healthy habit, it's good to take a hard look at the rewards for incentive to look forward to. If looking to curb a less desirable habit, it's important to establish a healthier exchange and focus on the cue/trigger to help to enforce when and what the exchange will be. Here are some helpful tips:
Have a morning routine to add momentum to your day
Eat healthy meals at regular intervals and be sure to make them colorful for a variety of nutrients
Establish a sleep routine to help set the tone for a manageable next day
I am a problem solver and curious Holistic Coach. Let's explore what a healthy lifestyle can look like for you. Schedule a free 30-minute consult to see if we are a good fit to work together towards creating a healthy lifestyle. Until then, eat well, sleep well, and may the force be with you.
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