Four simple steps to build a habit

This blog is about the four simple steps it takes to build a habit. But before getting into that topic, we must discuss habits.

What are habits?

A habit is a behavior that has been repeated enough times to become automatic. When you face a new problem or challenge in your life, you have no idea what the solution is. Your brain collects all the information it gets and finds a solution. Then, the next time the same problem arises, your brain already has the solution, it just instructs the solution. This process, when repeated, becomes a habit.

Imagine you are stressed and have no idea what to do. Then you found that playing video games can help you relax. So the next time you feel stressed, your brain tells you to play video games. This, when repeated multiple times, will be automated. If you feel stressed, you play video games, and it becomes a habit.

What are the four steps?

The process of habit-building includes four steps: cue, craving, response, and reward. A cue is what triggers your brain to perform a behavior. Cravings are the motivational force that makes you perform the behavior. The response is the action you perform, and the reward is your end goal.

 

For example, if you walk into a dark room, you switch on the lights automatically. The dark room is what triggered you to switch on the light, so the darkroom is your cue. Your need to see is your motivation, so it is the craving. The act of switching on the light is your response, and the vision is your reward.

 

How can the four steps be used to build a habit?

Have you ever wondered, "Why don't I do what I say I'm going to do? Why don't I lose weight, stop smoking, or start a side business?" It's simply because you are not using the four steps correctly. The key to building a good habit or breaking a bad one lies within these four steps.

 

If you want to build a good habit, you need to make your cue obvious, your craving attractive, your response easy, and your reward satisfying. You need to ask yourself the following questions:

• "How can I make it obvious?"
• "How can I make it attractive?"
• "How can I make it easy?"
• "How can I make it satisfying?"

You can successfully build that habit if you can find answers to these questions. Not only can you build them, but you can also prolong them.

 

For example, if you want to build the habit of running every day, first you need to make it obvious that you need to run every day, then you can make it attractive by trying new routes or buying new running gear. You can listen to music to make your run easier, and your healthy body will be the satisfying result.

 

To break a bad habit, you just need to invert the above questions. Ask yourself:

• "How can I make it invisible?"
• "How can I make it unattractive?"
• "How can I make it difficult?"
• "How can I make it unsatisfying?"

Find your answers, and then you can easily break your bad habits. Habits are shaped by your system. A good system can help you build good habits. "How to build a good system?" is a question that needs to be answered. We will discuss that in the upcoming blogs.

Reference: "Atomic Habits" by James Clear 

Sure, I'd be happy to help. What questions do you have? Please leave a comment below.

Read my other blogs from the "Atomic Habits" series: Atomic Habits