how to change a habit

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

Yes

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
When you feel the urge for
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.

What time is it?

test that theory:

Routine
Where are you? Substitute another reward
(i.e., instead of eating a cookie,
s
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 that’s what
around? No
you’re really From Step 1 From Step 2
craving.

Substitute the opposite reward

What did you Ye (i.e., instead of eating a cookie,
s take a walk.)
just do?
Is the craving gone?

No
What emotion are
you feeling? Studies show that the easiest
way to implement a new
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 , I will because
cuE routine
From Step 1

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.