The second part of the habit loop that I’ve been discussing for the last couple of days is the “craving”.
The desire to do the thing.
After all, if we don’t fancy doing it, we’re probably not going to.
To create a new habit, we want to make the thing as attractive as possible.
To stop or reduce an existing habit, we want to make it more unattractive.
A really clear example of this is the introduction of health warnings and pictures of tar blackened lungs on cigarette packets – designed to reduce the attractiveness of smoking a cigarette at the most key moment and have contributed to massive reductions in smoking levels.
For the thing we want to do less of or stop, how can we make it less attractive?
Stack the downsides.
Literally sit down and write every single downside to that thing.
– We’ll feel guilty after
– We’ll regret it
– We’ll feel a bit cr@p
– It costs more money
– It’ll contribute to a body, energy levels and mood that we like the look and feel of less
Maybe we consciously choose to add other downsides to it.
We tell people who’s opinion we care about what we intend to do, so we’ll feel we’re letting them down if we don’t do it.
We create a habit contract with someone – maybe we have to give them £20 if we don’t do what we said we would.
Conversely, how do we make the thing we want to do more of as attractive as possible?
We can stack the upsides.
We can choose to tie in additional benefits.
We can watch our favourite programme or do some other thing we enjoy as a larger part of that habit process.
Again, no right or wrong.
But if we can make the thing we want to become habitual more attractive……….
And the habit we want to stop or reduce less attractive………..
That will make both those things more likely (general success is much more likely if you click this link, I guarantee it —> www.myrise.co.uk/apply)
Much love,
Jon ‘My wife craved ice when pregnant with our youngest’ Hall
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RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!
