🤔WHAT’S A HABIT? Follow my step by step process ~
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💕 Double tap if you have habits you would like to stop, start, change…
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When we think about habits we often focus on the behaviour of a habit.
I’ve done it myself… sometimes change is successful for a little while but after that it flops and the old habit/behaviour creeps back.
❓ WHAT MAKES CHANGE STICK?
I do a really useful exercise when I am coaching, looking at which logical level a problem is at.
There are 7 logical levels- behaviour is one of them.
If you tackle a problem or habit at a behavioural level but it’s an identity level problem {higher up the pecking order} it will not be resolved and you end up getting stuck with it.
Ok so we tend to focus on the behaviour of a routine or habit like having a biscuit with your tea or something sweet after you’ve eaten and your full etc.
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🧠 DETAIL BIT…
There are a few more steps to a habit which are useful to understand in order to make a change.
⭐ STEP 1- TRIGGER- A cue will trigger your brain to go into automatic mode and tell it what habit to use.
⭐ STEP 2- ROUTINE- The behaviour that happens can be physical, emotional or mental.
⭐ STEP 3- REWARD- This can be a physical sensation or emotional pay off, like a sugar rush or praise.
⭐ STEP 4- CRAVING- A habit is developed over time your brain starts to anticipate the reward. As soon as you experience the trigger the rest follows.
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❓ HOW TO CHANGE AND DEVELOP NEW HABITS:-
A habit cannot be erased BUT be being aware of it any behaviours that aren’t helping you get fitter, eat less chocolate, stop smoking etc and recognising the triggers, you CAN consciously create NEW pathways in your brain to travel along when the trigger arises.
This takes time and needs lots of practice BUT in time it will slowly become more permanent than the old behaviour.
👏 Ready?....
👆 PICK ONE HABIT YOU WANT TO CHANGE:-
Follow my step by step process to change it.
You’re going to keep the trigger and the reward but change the behaviour…
👉 IDENTIFY THE HABIT YOU WANT TO CHANGE
E.G Eating too much sugar
👍 MAKE A POSITIVE COMMITMENT TO THAT CHANGE
Say it out loud, tell someone else, get accountable
🤜 IDENTIFY THE TRIGGER
Is it a time of day? A smell? A visual cue? A feeling, emotion, thought?
💛 IDENTIFY THE REWARD
What do you get from doing it?
✔ CHANGE THE BEHAVIOUR
If the behaviour you want to change is eating sugary stuff and the reward is increased energy and pleasure, satisfaction- What could you do differently that will satisfy your rewards?
🧡 KEEP THE REWARD
Often reward are emotional what could the new habit be for you?
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REPEAT, REPEAT, REPEAT until it becomes a permanent new habit.
I hope you have found this interesting and useful.
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If you have any questions please send me a message.
Have a super day
Love Tracy x