5 Proven Ways to Build New Habits

“If you believe you can change — if you make it a habit — the change becomes real.” — Charles Duhigg

1. Start small

“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.” — James Clear

2. Remove Friction

Credit: BJ Fogg Behavior model

“Harnessing friction offers a whole new way to think about changing behavior. The promise is that, by altering contexts that create friction in our lives, we can learn to automatically repeat rewarding actions.” — Wendy Wood

3. Stack Your Habits

4. Change Your Environment

“It is easier to build new habits in a new environment because you are not fighting against old cues.” — James Clear

5. Reward Yourself

Credit: Charles Duhigg, How Habits Work

“The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.” — James Clear

“Want to exercise more? Choose a cue, such as going to the gym as soon as you wake up, and a reward, such as a smoothie after each workout. Then think about that smoothie, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually, that craving will make it easier to push through the gym doors every day.” — Charles Duhigg

Photo by Drew Beamer on Unsplash


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