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  • Proceso Cambio de Hábito

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    erestorisilra
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    This document provides steps to change an unwanted habit. It explains that to change a habit you must first diagnose the three parts that make up the habit: the cue, the reward, and the routine. The cue is the trigger for the habit. The reward is the craving the habit satisfies. The routine is the behavior tied to the cue and reward. To change the habit, you substitute a new routine that is triggered by the old cue but provides a different reward. Writing a specific plan with the cue, new routine, and reward makes it easiest to implement the new habit. With consistent practice over a week, the new behavior can become automatic.

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    Proceso para hacer un cambio de hábito

    Original Title

    Proceso Cambio de hábito

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    This document provides steps to change an unwanted habit. It explains that to change a habit you must first diagnose the three parts that make up the habit: the cue, the reward, and the routine. The cue is the trigger for the habit. The reward is the craving the habit satisfies. The routine is the behavior tied to the cue and reward. To change the habit, you substitute a new routine that is triggered by the old cue but provides a different reward. Writing a specific plan with the cue, new routine, and reward makes it easiest to implement the new habit. With consistent practice over a week, the new behavior can become automatic.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views1 page

    Proceso Cambio de Hábito

    Uploaded by

    erestorisilra
    This document provides steps to change an unwanted habit. It explains that to change a habit you must first diagnose the three parts that make up the habit: the cue, the reward, and the routine. The cue is the trigger for the habit. The reward is the craving the habit satisfies. The routine is the behavior tied to the cue and reward. To change the habit, you substitute a new routine that is triggered by the old cue but provides a different reward. Writing a specific plan with the cue, new routine, and reward makes it easiest to implement the new habit. With consistent practice over a week, the new behavior can become automatic.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    how to change a habit

    Do you
    want to change No Quit reading this
    flowchart.
    a habit?

    Yes

    Sentir que algo se me olvido o que despus me de ansiedad por que no termine alguna actividad.
    the habit you want to change

    DIAGNOSE THE THREE


    PARTS OF THE HABIT

    THE CUE THE reward THE routine


    step step step

    1 2 3
    Como no me acuerdo, inicio
    When you feel the urge for otra cosa
    your habit, ask yourself . . . What craving do you think Now that you have
    your habit is satisfying? identified the cue
    and reward,
    insert a new routine.

    De 8:30 a What time is it?


    test that theory:
    14:30 y de
    17:00 a 19:30

    Routine
    No recuerdo Where are you? Substitute another reward Diariamente anotar en mi agenda lo que tengo que hacer
    (i.e., instead of eating a cookie,
    que estaba s
    haciendo Ye have a cup of coffee.) Choose an activity that is
    triggered by the old cue,
    Is the craving gone?
    and delivers the old reward.
    Cue Reward
    Who else is thats what Estar tranquila y
    Personas que around? No Cuando llegu otra persona
    youre really From si
    Revisar Step termin
    1 lo que From Step 2
    no estresada
    necesitan
    craving. esta haciendo
    atencin
    correos, llamadas
    Substitute the opposite reward
    What did you Ye (i.e., instead of eating a cookie,
    Me confundo s take a walk.)
    just do?
    y dejo de Is the craving gone?
    hacer algo

    No
    What emotion are
    you feeling? Studies show that the easiest
    Falta de
    way to implement a new
    control y organizacin
    Keep experimenting until habit is to write a plan:
    One of these 5
    you find something new that
    things is the cue.
    satisfies the urge.
    Look for which one stays
    the same every time
    you feel the urge.
    When Estrs , I will Agenda because
    cuE routine
    From Step 1
    Estar tranquila
    it provides me with .
    reward
    From Step 2

    Post this plan where you will see it.


    Try it for a week.
    Eventually, studies say, the new behavior will become automatic.

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