The process of habit formation can be divided into four stages: Incentive; Desire; Reaction; Award.
Incentive: A incentive stimulates the brain to initiate one or another behavior. This is part of the information that defines the award.
Desire: Desire is the main motivator standing behind any habit. Without a certain amount of motivation or desire, we have no need to do anything. We don’t want the habit itself, but the change that habit will bring us.
Reaction: These are our regular actions, physical or mental. Our reaction will depend on our level of motivation. The reaction also depends on the opportunities we have. If the reaction requires more physical or mental effort than the person is willing to put in, then most likely he will not do so.
Reward: This is what brings after the reaction.
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When forming a new habit, you should follow the two-minute rule, which says, "Any new habit cannot last more than two minutes."
For example, you:
Want to get used to reading every day -> Begin reading one page a day.
Want to start running - > Put on sneakers and go for a walk.
Want to write a book -> Write one-two sentences a day.
Want to be fit -> Do 10 push-ups every day.
Want to learn to play guitar -> Everyday for 2 minutes begin to play the selected scale.
The main idea is to make the habit very simple.
If you want to acquire the habit, use visual information. Prepare a sheet table with 91 columns, print and put it in the most visible place. The first column is intended to name the action that you need to perform in order to get a habit, all the remaining columns are intended to indicate the day number from 1 to 90. Your goal is to put an "X" mark on the action for a particular day each day. And so with all actions, all days. You can't miss a single day. If you miss a day, then you re-prepare the blank sheet table and start over.
By performing the action every day without missing a single day will form a habit after 90 days. Not after 21, not after 30, not even after 60, only after 90 days!
There are two forms of motivation: external and internal. External motivation is related to things / services: house, car, clothes, jewelry, travel, spa, etc. Internal motivation is related to what you want to become. The strongest and long-lasting motivation is internal. The more you are proud of any aspect of your personality, the more will be your inner motivation to have habits that will improve that aspect. When we feel proud, we will do our best to acquire appropriate habits.
To maintain a habit, you need to make it part of your personality.