Use a cue, craving, response, and reward for habit formation from "summary" of Atomic Habits (Malayalam) by James Clear
To build a habit, you must follow a four-step process that neuroscience has proven to be crucial for habit formation. The first step is the cue, which is a trigger that initiates the behavior. Cues can take various forms - they can be a specific time of day, a particular place, a certain emotional state, or even the presence of other people. The key is to make the cue obvious and easy to recognize. Once the cue triggers the behavior, the second step is the craving, which is the motivational force behind every habit. Cravings are what drive you to act in response to the cue. They are the desire to change your internal state, to seek pleasure or avoid pain. To make a habit stick, you need to associate the cue with a strong, positive craving that will push you to act consistently. The third step is the response, which is the actual behavior that you perform in response to the cue and craving. This is where the habit is formed and reinforced through repetition. The response should be easy to do, so that you are more likely to follow through when the cue arises. By making the response simple and convenient, you increase the chances of turning it into a habit. Finally, the fourth step is the reward, which is the benefit you gain from completing the behavior. Rewards satisfy your craving and make the habit more attractive for future repetitions. They create a positive feedback loop that reinforces the habit over time. By linking a satisfying reward to the completion of the behavior, you make it more likely that you will continue to perform the habit in the future. By following this four-step process - cue, craving, response, and reward - you can create strong and lasting habits that will help you achieve your goals and improve your life. Over time, these habits will become automatic and effortless, leading to positive changes in your behavior and mindset. So, pay attention to the cues that trigger your habits, identify the cravings that drive your actions, make the responses easy to perform, and reward yourself for completing the behavior. This way, you can harness the power of habits to transform your life for the better.
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