The American Heart Association reports Charles Duhigg, author of “The Power of Habit,” describes a pattern or “habit loop” involving 3 elements: cue →, routine, → reward. Every behavior is a loop that follows those three elements.
Your brain can be trained to build habits. These three steps can help create habits that stick:
Cue: This is a reminder to act on your habit. It jogs your memory, prompting you to act in the same place, at the same time, every day.
Example: Leave your hand weights in a visible place so you can remind yourself of a habit of maintaining muscle tone in your arms.
Routine: To start with, choose a smaller, achievable version of your habit. Ensure it’s something you like so it’s easily repeatable. For example, start with a walk around the block rather than 20,000 steps daily.
I like creating a new playlist of my favorite disco songs weekly. By adding a new song to the list each week, I lengthen my workout and walk that much longer. For instance, Patti LaBelle’s ‘Think About You’ adds almost four and a half minutes to my workout. It doesn’t seem like drudgery, it feels like fun!
Reward: Positive emotions make habits stick. So have fun while you do your new activity, or associate it with a reward. Reserve time to watch your favorite TV binge-worthy show when you exercise.
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Do you want another suggestion to add to your playlist? Check out Change’s “Glow Of Love,” featuring vocals by Luther Vandross. This song is guaranteed to put some pep in your step!!
