Building and changing habits

In short: Habits are automated behaviours. They arise through repetition in the same situations and can be built deliberately with a cue, small steps and reward.

In more detail: A habit consists of cue, routine and reward (habit loop). The brain thus saves energy.

In detail

• Start small: A tiny version (two minutes) makes starting easy.
• Attach to something existing: “After brushing my teeth I do three stretches.” (implementation intention)
• Shape the environment: Make good things visible and easy, bad things harder.
• Duration: Studies cite about two months on average; the range is large (weeks to months).
• Setbacks: A missed day does not matter; what counts is not skipping twice in a row.
• Replace old habits: Instead of forbidding, choose an alternative for the cue.
• Tracking: A calendar with ticks motivates (prokrastination-verstehen-und-ueberwinden).