Habit Hacking

Julian Tanús
Clara Dubois
Clara Benzadon
 2

The habit creation involves 3

components
The habit loop
WHAT IS OUR HABIT? 3

Three different habit loops that led to a

common bad habit.

When going to bed we tend to

spend hours using technologies.
As a result, we end up sleeping
very late and don't get enough
hours of sleep.
 1.

OBJECTIVE
 “ 5

Our objective is to get better quality sleep by changing the current habit loop we are in.
The goal is to set a routine that will allow us to get 8 hours of sleep.

Substitute the current habit loop with a new one. Create a

different routine that satisfies the craving, define steps to
mitigate the cues that currently trigger the bad habit and
define rewards.

Sleep 8 hours. Have quality rest

to be more productive and start
 1.
CURRENT
HABIT LOOP
 7

Sleep less than 8 hours

- Going to bed late at night

ROUTINE - Plugging the phone by the bed
- Check social media and
WhatsApp

It produces:
- Impairs attention, concentration,
reasoning, and problem solving.
- Reduction of motivation to start
the day
- University → Learn and study
inefficiently.
 8

External
CUES
Students, adolescents

Average usage of phone: 3 hours a day

Staying up late with social media daily

Going out until late on weekends → waste next morning

Sleeping with the phone close triggers us to a higher usage

 9

Internal
CUES
Curiosity (need to see everything before going to sleep)

Stress and need for distraction

Need for eyes to close automatically from tiredness, instead of

pushing yourself to sleep

Feeling that trading a short sleeping time at the cost of

covering curiosity on the phone holds little punishment, but
being unable to retreat early enough before a “short time”
becomes a long time
 10

REWARDS - Be constantly up-to-date and to know what other people

do.

- Instant messaging provides a constant communication.

- Need of social connection.

- Entertainment.

- Stress release.
 3.
NEW HABIT
LOOP
 12

- Leave the phone away from the bed and our reach
ROUTINE
- Put the phone in “Do not disturb” mode

- Instead of wasting time with the phone, read a book which

will help to reduce insomnia (produced by screens) and
increase sleep quality

- Stop going out in order to become conscious about whether

it’s actually necessary
 13

- Reduce phone addiction will reduce the

necessity of staying up late using it
CUES
- Do more activities and workout during the
day so you tire your body so there is no need
for distraction

- Understand the little need of wanting to

know everything before going to sleep and to
know that it does not provide any value
 14

- Increases motivation/happiness for waking up the next day

REWARDS - Increases energy levels along the day

- More effective mind, more productive

- Defense barriers stay stronger (less prone to getting sick)

- Healthy for the body (food processing, muscle

regeneration/growth)
 15

HOW WE
SUPPORTED EACH
OTHER
 16

POSITIVE MINDSET PATIENCE

Highlight the benefits of Don't give up
breaking the habit and
implementing a healthier
one.
WEEKLY
MEETINGS
17
 18

Thanks!!!