This is the best known method for creating a new habit. To make it work, you must define clearly: “If this happens, I will do that, and I will get a reward.”
Each habit is constructed of three elements: cue, routine, and reward. Everything starts from the cue.
Experiments have shown that almost all habitual cues fit into one of five categories:
In order to create a new habit, you must set a cue and tell yourself: “If this happens, I will do that, and I will get a reward.”
Let’s say you want to go running first thing in the morning. Place your running shoes just in front of your bed. Now, program your brain by defining the full procedure: “When I wake up and see the shoes (cue), I will dress for running (beginning of the routine), and after exercise, I will eat a chocolate (reward). This will be effective if you repeat it a few times and engage all your emotions.