gabrielmoreira Habit Formation
Build lasting habits using evidence-based behavior change techniques.
The Habit Loop
Cue → Craving → Response → Reward
Make or Break by Changing Each Element
| Element | Make a Habit Stick | Break a Bad Habit |
|---|---|---|
| Cue | Make it obvious | Make it invisible |
| Craving | Make it attractive | Make it unattractive |
| Response | Make it easy | Make it difficult |
| Reward | Make it satisfying | Make it unsatisfying |
Implementation Strategies
Habit Stacking
"After [current habit], I will [new habit]."
Examples:
- After I pour my morning coffee, I will write 3 things I'm grateful for.
- After I brush my teeth at night, I will lay out my workout clothes.
- After I sit down at my desk, I will open my task list.
Two-Minute Rule
New habits should take <2 minutes to start:
- "Run 3 miles" → "Put on running shoes"
- "Write 500 words" → "Open my writing app"
- "Meditate 10 min" → "Sit on my meditation cushion"
Environment Design
- Want to read more? Put a book on your pillow
- Want to eat healthy? Put fruit on the counter, junk in the back
- Want to exercise? Sleep in your workout clothes
- Want to stop checking phone? Keep it in another room
Tracking & Accountability
| Method | How | Why It Works |
|---|---|---|
| Habit tracker | Check off each day | Visual progress, streak motivation |
| Accountability partner | Daily check-in | Social commitment, external consistency |
| Public commitment | Share your goal | Social pressure, identity reinforcement |
| Contract | Penalty for missing | Loss aversion is powerful |
When It Gets Hard
- Don't miss twice: One slip is a mistake, two is a new pattern
- Never skip two days in a row: The streak resets but identity stays
- Reduce scope: If 10 min is hard, do 2 min. Show up, that's the win.
- Focus on identity: "I'm a runner" beats "I need to run"