Habits – Jedi – MicroHabits

Reformed Living’s Weekly Healthy Habit Challenge

Do. Life. Better. Today. with a dose of Betterment

Jedi Mind Tricks Series – MicroHabits

Habits – Now Let’s Look at “Hacking” Them with MicroHabits.

Quick Reminder of the Habit Cycle.

The First Step is to Understand – Behavioral Momentum

This is a fancy way of saying, just get started.  And once you get started, you might just continue.

Stores do this very effectively when you walk in and there are all those deals you can’t pass on.  You decide to buy.  Now that you are committed, you probably will buy more.

We will use this same technique to help you establish good habits or to break bad habits.  We call this MicroHabit and it leverages your current rewards and triggers.

What the heck is a MicroHabit?

Tie a small, low commitment action to an existing trigger, and create behavioral momentum.

For good habits, it is getting you complete a small commitment without obligating yourself to a full new habit.

And for bad habits, it is adding a small preaction.

• Typical Habit is  Trigger=>Action=>Reward as above
• Add new good habit Trigger=>Small action=>Reward
• Break bad habit MicroHabit Redirect=>Preaaction=>Action=>Reward

Adding New Habit Examples

• Add new good habit Trigger=>Small action=>Reward
• Before you go to bed, floss one tooth
• On your way home, swipe your card at the gym
• When you walk in the door, go pour a glass of water

Correcting Bad Habit Examples

• Break bad habit MicroHabit Redirect=>Preaaction=>Action=>Reward
• Whenever you want to check your email, stand up to do a couple stretches.
• Whenever you find yourself multitasking, close or minimize one tab or window.
• When you go to bed, before you look at your phone or computer, meditate for one minute.
• When you feel like taking a break to browse the web or check Facebook, open your task list first.
• When you want to have an unhealthy snack, stand up first (eventually, aim to go for a short walk instead).
• When you think “one more episode,” walk to your bedroom door (with the goal being to get to bed at a more reasonable time).
• When you’re eating a meal, before looking at your phone, read one page from a book.
• After you brush your teeth, write one sentence in your journal.
• Before making an online purchase, open your savings plan.
• When you want another cup of coffee, have a glass of water.

This week decide if you are adding a new Microhabit or looking to replace a bad habit.  And commit to a MicroHabit.

When setting this up, take a look at your Triggers and create a customized Microhabit.

Accountability – There is no perfection, only betterment

• Every day do your best
• Daily respond to the message from 442-248-5248 (4 HABIT5 248)
  • “Did you do your best to complete at least one MicroHabit today?”
    • With this ONE habit report back ONLY your level of effort from 0 to 10
      • 0, Zero = Did Not Try –> 10 = Best Effort

App Fit – 

• The Focused App Fit Challenge & Daily Check-ins is included with all of our monthly membership packages.
• If you are not a current member or are interested in participating App Fit, our Do. Life. Better. series of check-in apps
  • App Fit – send “free” to 442-248-5248
  • App Fit monthly membership of your choice of accountability challenges is $15/month available here => our store and purchase it for $15
  • More added each month