Learn that every habit consists of a cue (trigger), the behavior itself, and a reward, as this fundamental understanding is crucial for effectively building or changing any habit.
Instead of trying to ‘break’ a habit, focus on changing it by finding a new, desired behavior that responds to the old cues and delivers a similar reward, because neural pathways for habits cannot be extinguished, only rerouted.
Continuously pay attention to and adjust the rewards for new behaviors, supplementing them with new ones if the original rewards fade or become punishing, to ensure long-term habit adherence.
When attempting habit change, view your efforts as experiments rather than potential failures, learning from what doesn’t work to understand the true reward driving the behavior and reduce self-punishment.
When experiencing an urge for an unhealthy behavior, use the ‘Three Fs’: first, identify the underlying ‘Feeling’ (e.g., emotional hunger); second, understand ‘How Food Feeds’ that feeling; and third, ‘Find’ an alternative, healthier behavior that addresses the same underlying feeling.
Make a conscious effort to identify the specific cues (triggers) for your habits, especially emotional ones, as simply being aware of these links can begin to change your relationship with the behavior.
When you give yourself a reward for a desired behavior, consciously acknowledge and appreciate it, as deciding a reward is rewarding makes it inherently more effective and strengthens the habit loop.
Recognize that most habit cues fall into one of five categories: a specific time of day, a certain place, other people, a particular emotion, or a preceding ritualized behavior, to help pinpoint and establish triggers.
Create a sequence of desired behaviors (e.g., mindfulness, movement, journaling) linked by consistent cues and culminating in a clear reward, to leverage habit stacking and make multiple beneficial actions more likely.
When trying to change a habit, first identify the specific rewards the old habit provides (e.g., taste, warmth, buzz), then conduct experiments to find alternative behaviors or substances that replicate those specific satisfactions.
Incorporate AG1 into your daily routine to support digestion and enrich your gut microbiome with beneficial bacteria.
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