Welcome to part II of our NEW series, “You in Charge of Yourself”!
Last week, we focused on creating a structural tension chart as we work towards our desired outcome/end goal.
This week, we will share guidance on how to create a habit loop for the specific habits of health. According to Co-founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen, a habit loop consists of a cue, a routine, and a reward.
To create a habit loop on your own, follow the steps below:
- Identify a cue. The first step is to identify a cue or a stimulus to activate your new habit. This could be a reminder on your phone, a sticky note, a specific time, or place, or even a particular person. Then, choose one of your action steps you defined last week and write that down. This is the habit you want to install.
- Make it a routine. Now that you have identified your cue, and selected an action, it is time to act upon it. If you want to eat five Fuelings daily, set five reminders on your phone, and over time as you repeatedly eat a Fueling in response to the phone notification, it will eventually become a habit!
- Define your reward.To “close the loop,” it’s important to connect the immediate and long-term feedback/rewards to your routine. If your action step is to eat five Fuelings each day, the immediate reward is that you are full and satisfied, and the long-term reward is achieving a healthy weight!
This loop will allow you to track and create a chain to make sure you have the consistency needed to install the new habit. Remember, the more you do it, the easier it will become a routine!
Have you had any success with the tips shared in this series? As your independent OPTAVIA Coach, I want to hear about your experience. I’m here as a resource or to lend support whenever needed! Stay tuned for part III next!
Thanks, Dr. A. 🙂