What Constitutes a Habit?

In his book, The Power of Habit, Charles Duhigg outlines four fundamental components of a habit: Cue, Craving, Response, and Reward.

For instance, imagine you return home after a long day at work. Upon entering, you notice the fridge and the couch — the CUE. You then start CRAVING that tempting chocolate ice cream and visualize enjoying it on the cozy couch. Next, you RESPOND to this craving by getting the ice cream and settling down on the couch. The REWARD? A feeling of refreshment and relaxation.

1. Eliminate Triggers

Triggers, or CUES, ignite your bad habits. If cookies are a weakness, stop purchasing them or store them in hard-to-reach places. If sitting on the couch leads you to watch TV, consider hiding the remote in another room. By removing these CUES or making your cravings less accessible, you may rethink your decisions and avoid acting on them.

2. Surround Yourself with Positive Influences

Being in the company of individuals who don’t share your bad habits can motivate and inspire you to change. They serve as role models, reminding you of the person you can become with effort. For example, if you aim to quit smoking, spend more time with non-smoking friends to reduce your likelihood of giving in.

3. Partner with a Friend

If you're trying to cut back on fast food, keeping this goal private makes it easier to stray. However, having a friend to hold you accountable can help. Consider making a wager where the first to break the habit pays the other $100. This added incentive can serve as a strong motivator.

4. Combat Negative Self-Talk

Using words like "yet" and "but" can help counter negative thoughts. It's common to feel disheartened after a setback. Enjoying ice cream on a birthday shouldn't derail your progress. Remind yourself that improvement is achievable with persistence. For instance, say: "I don’t exercise enough yet, but with dedication, I will!"