September my month of change (Day4) How to start new habits of change

Adapting new habits


What you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are, the things you believe, and the personality that you portray.


It doesn’t matter if it’s working out or eating healthy or creating art, you can’t expect yourself to magically stick to a new habit overnight.


You will need to set up a system that makes it easier to start by linking the new habit with a current behaviour,  setting up a visible reminder for you to do the new habit and linking  this new habit to the benefit you will gain by adapting it..


In deciding to start new habits, try and only go after habits that are important to you. It’s tough to find a reward when you’re simply doing things because other people say they are important. I read a very interesting article recently that gives us the 3 Rs of habits and this has helped me when I want to start a new habit read more here (


Another example of 3 R’s to break down a typical habit. For example, answering a phone call…


Your phone rings (reminder). This is the reminder that initiates the behaviour. The ring acts as a trigger or cue to tell you to answer the phone. It is the prompt that starts the behavior.

You answer your phone (routine). This is the actual behaviour. When your phone rings, you answer the phone.

You find out who is calling (reward). This is the reward (or punishment, depending on who is calling). The reward is the benefit gained from doing the behaviour. You wanted to find out why the person on the other end was calling you and discovering that piece of information is the reward for completing the habit.

 If the reward is positive, then you’ll want to repeat the routine again the next time the reminder happens. Repeat the same action enough times and it becomes a habit. Every habit follows this basic 3–step structure.


 Now Try this! ( get yout note book and actually write these down)

  • Decide what want your new habits to be.
  • What are the things you  do daily without fail?
  • How can you use these things as a cue to start my new habit?
  •  How can you make this new behaviour so easy to do that you can’t say no?


Do let me know how you get on!

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1 Comment (+add yours?)

  1. Kaycee Downen
    Dec 29, 2020 @ 20:34:04

    Are you a busy mom without a lot of time? Welcome To the club. Having children especially young children could be extremely taxing on spare time, ever return and resent your former self for believing you were occupied before having kids? The point is, time is very valuable and essentially that means that the time you’ve got must be spent as wisely as possible.


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