habits are what you choose them to be
Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.
The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it
If you believe you can change – if you make it a habit – the change becomes real.
to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine
THE FRAMEWORK: • Identify the routine • Experiment with rewards • Isolate the cue • Have a plan
This process within our brains is a three-step loop. First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future: THE HABIT LOOP
Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business