Episode name: How to Build a Habit
Summary: There are many different definitions of what a habit is, but in the end, all we really want to do is learn how to create a habit!
Emily- eating veggies and proteins
Jo- reading more!

Habit building

What is a habit?

Definition: A routine or practice performed regularly or an automatic response to a specific situation.

Behaviourally - there’s an MO, an SD, the behaviour itself and a consequence (a reinforcer!).

In more common literature – there’s a cue, a routine and a reward

1. Define it

2. When and when should it happen? What could be the cue (SD)?

· Will it happen in a chain?

· Habit stacking = behaviour chain.

· You have a current chain - add to it!

· The consequence for one behaviour serves for the cue (SD) for the next behaviour in the chain.

3. Set up your environment for success (Hide the SD that prompts the unwanted behaviour) Social environment and physical environment

4. Motivation - habit inconvenience

5. Social support

6. Start small SMART goals - success breeds success

BJ Fogg help people feel successful- simple reinforcement isn’t the same as feeling successful

66 days to form a habit? (Lally) 82 participants- the range of days was up to 254 days (8+ months) even small behaviours like drinking a glass of water after breakfast.

James Clear :

· Make a new habit obvious, attractive, easy, satisfying.

· Break a habit - make it invisible, unattractive, difficult, unsatisfying.

Use:

Shaping

Chaining

Self monitoring

Everything we do, every behaviour, is a vote for the kind of person we will become.


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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.