Putting the Habit Loop into Action Part 2: Cues

We can create our own habit-loop to help quickly automate our desired behavior! (See Pt 1)

Today we’re talking ‘cues:’ the signal that inspires the behavior. In the Pavlov's dog example, the cue was the bell. So what’s going to make you go:

“Ding! Time to _(habit)_!”

Our aim is to reduce the friction between ‘thinking-about-starting-to-do’ the behavior and actually starting it. Once we find an effective cue, we can implement the First Law of Behavior Change* which is “Make It Obvious” by placing it where it’s visible, accessible, and hard to ignore or avoid.

Experiment with these tips!:

1) Using already existing associations:

Chances are, you’ve performed your desired habit before. Ask: What is usually true about the times I’ve done this behavior? Where am I? What tools do I use? What surrounds me? What time is it? ... use this info to create cues.

Let’s say you want to make morning yoga a habit, and when you’ve done yoga in the past it’s been in your living room on a mat. Before you go to bed, unroll the mat and place it in the living room so when you wake up to get your coffee, you see your mat and go “Ding! Yoga!” And everything’s already ready for you. Removing the simple steps of taking out, unrolling, and placing your mat may seem insignificant, but the fewer steps the fewer chances you have to bail.

2) Creating new associations using objects:

You can quickly create seemingly arbitrary cues for yourself. For example, if I’m sitting down to write, I enjoy listening to a movie soundtrack (these days it’s @pixar ‘s Soul...perfect focus music). After only a few repetitions of: sit down, put in earbuds, hit play, start to write…’Earbuds’= “Ding! Time to Write!” Those first few days took a little intentional decision making and discipline, but I was surprised at how quickly the association was formed.

3) Creating new associations using daily occurrences:

Use something that you do, or something that happens to you everyday. No tools or environments felt “cue-y” enough for my singing practice. But I realized I’m usually home at sundown! So now when it gets dark, it’s time to park & bark!

What cues you into doing the behaviors you are proud of?