Changing and building habits

In short: Habits are automated behaviours that arise from repeated trigger-action-reward loops. Building new habits succeeds more easily with small, clear steps.

In more detail: Researchers estimate that a new habit takes several weeks to months on average, not just 21 days as often claimed.

In detail

• Habit loop: Trigger, routine and reward form the cycle of every habit.
• Starting small: Keep a new habit minimal at first, for example two instead of twenty minutes of exercise.
• Using triggers: Attach a new action to an existing routine.
• Shaping the environment: Remove obstacles, keep temptations out of sight.
• Replacing old habits: Replace unwanted routines with new responses to the same trigger.
• Planning for setbacks: A missed day is not failure; carrying on is what matters.
• Tracking: A simple mark on a calendar motivates through visible progress (motivation-und-ziele-erreichen).