How To Properly Build Your Habit (MOST IMPORTANT Tamed Lesson)


Improvement pill here I’m gonna welcome
you to lesson 5 of the tamed course in the previous lessons we covered a
strategy for this course which is to replace your bad habits with good
Keystone habits then we discussed how habits work the bunked a couple of
misconceptions and in our last video we discussed three of the most powerful
habits you can adopt so by now you should have a habit in mind that you’re
going to work on for the remainder of this course if you do not have this
habit in mind or if you’ve missed any of the previous lessons stop this video
right now and click on the link in the description box below it will bring you
to a playlist that has all of the lessons of the tamed course in
chronological order in today’s lesson we’re going to talk about how to
properly start forming your habit we’re going to cover how to strategically pick
a cue how to structure your routine so that you get closer to the line of
automaticity with half the effort and finally how to effectively reward
yourself so that your habit sticks this is without a doubt one of the most
important videos in this course so make sure you pay close attention alright
let’s get started remember the cue is what triggers your brain to follow
through with the routine and reach that reward so it’s important to pick a cue
that appears every single day because if you pick a cue like waking up to the sun
shining on your face sure you’ll stick to your habit most of the time but if
it’s ever raining outside you won’t be prompted to follow through with your
routine at the same time you want to pick a cue that is unavoidable
your cue needs to be something that you encounter every day no matter where you
are what you’re doing or even how you’re feeling for example the cue from my
habit of reading is eating whenever I eat I pick up a book or read some
informative article online this cue is something that I do every single day
without fail and it’s unavoidable I could be sick I could be in another
country it doesn’t matter because I’ll still have to eat other unavoidable cues
that you can consider for your own habit are things like showering brushing your
teeth logging on to your computer or even your commute back from work
there’s tons of possibilities and it doesn’t really matter what you select as
long as your cue is something that appears every single day with
fail another thing you want to keep in mind is that your Q should make it
possible for you to follow through with your routine immediately let’s say for
example the Keystone habit you’ve selected is meditation
it may not be smart to attach this routine to the queue of say arriving at
work some difficulties may arise if you plan to spend your first 10 minutes of
work every day meditating your boss might interrupt and give you an
assignment and lo and behold you’ll get sidetracked and completely
forget to meditate what you want to do is pick a cue that makes it easier for
you to follow through with your routine for example if the Keystone habit you’re
trying to build is fitness it’s extremely effective to sign up for a gym
that is on your commute from work that way when you travel back from work
you’ll naturally come across your queue which is seeing the gym this Q is great
because when you see it you’re only seconds away from starting your routine
the final thing I want to note when it comes to picking a Q is that you want to
pick a single Q you want your brain to associate a single unique Q or face
single unique routine if half the time you’re using QA and the other half
you’re using Q B you’re basically building two habits at the same time and
because of this it can take you twice as long to reach the line of automaticity
which again is that point in time where you no longer even have to think about
doing your habit all right so the next thing we’re gonna talk about is the
routine now there’s a huge problem with the way that the majority of people look
at their routines see most people who start a new habit set their expectations
for their routine very very high they tell themselves that they’ll work out
for at least an hour and a half five times a week that they’ll meditate every
single day for at least 20 minutes that they’ll finish reading at least a book
every single week if you expect to perform this well every single day
you’re eventually going to bump into some problems somewhere down the line it
could be a week it could be a month there’s going to be a day where you have
low levels of willpower it could be because you’re sick it could be because
you drink too much the previous night it could even be because you’ve been
working too much whatever it is these bad days are unavoidable now we’re gonna
dive deeper into the concept the willpower later on in this course
but for now I just want you to remember these two facts about willpower the
first fact is that if your habit is still new it requires a decent amount of
willpower to stick to it the closer your habit gets to the line
of automaticity the less willpower it will require the second fact is that our
brain tries it’s best to conserve willpower so when your willpower levels
drop below a certain threshold it will do everything in its power to try to
conserve it okay so your willpower levels are low and you’re travelling
back from work and you see your gym which is your cue and this means that
you have to work out for an hour and a half
what’s your brain going to do your brain is gonna say there’s no way we can work
out for an hour and a half with this nearly empty tank of willpower and I can
just about guarantee you that he’s going to convince you not to go so you end up
going home to binge watch the new season of stranger things while eating Doritos
you wake up the next morning feeling terrible and guilty because you’ve
technically broken your New Year’s resolution your motivation to go to the
gym just isn’t the same anymore you start skipping more days and next thing
you know you’re back to square one sound familiar
well it should because this sort of thing happens all of the time this is
why only 8% of people manage to stick to their New Year’s resolution the trap
that most of us fall into is that we focus way too much energy on how hard we
should work during our routines instead we should be focusing on simply showing
up in fact someone who goes to the gym every single day and works out for only
10 minutes will get to the line of automaticity much faster than someone
who shows up half as much but works out for one two or even three hours at a
time this is because the only thing that will get you closer to the line of
automaticity is consistency let me repeat that again the only thing that
will get you closer to making that keystone habit of yours into something
you do automatically without any effort is consistency
basically how often you show up now a lot of you are probably thinking well
what’s the point of working out for only ten minutes there’s no way I can lose
any weight or put on any muscle if I only work out for ten minutes and you’re
right but only to some extent because getting our habits in the line of
automaticity is our number one goal but reaping the benefits of these Keystone
habits is also important that’s why if you want to get the most out of your
keys don’t habit you need to implement something I like to call the low high
bar here’s how it works the low bar is the least amount of work you can do that
will still move your habit closer to the line of automaticity this means that you
need to at least follow all of the steps of your routine but you’re allowed to do
so with minimal effort for example let’s say that you’re trying to make
meditation into a habit the low bar for this could be sitting in the proper
meditation position that you always sit in setting your clock to the number you
always set it to and focusing on your breathing for just one minute if you
think one minute is too hard for you on a day with low willpower you can even
lower it to thirty seconds it doesn’t really matter because you’re still
following all of the steps of your routine and this means you’re still
getting closer to the line of automaticity now the high bar is what
eventually causes you to reap the benefits of your habits it is the most
amount of work you allow yourself to do so let’s take the previous example of
our meditation habit the high bar for this routine could be focusing on your
breathing for up to 20 minutes this means that you’re allowed to meditate
for anywhere from one minute which is your low bar to 20 minutes which is your
high bar now you’re probably thinking well how does this even work why would I
ever want to limit myself the low high bar works extremely well because of two
reasons number one it makes it extremely easy for you to complete your routine if
for whatever reason you have low willpower the task of meditating for
just thirty seconds isn’t enough to scare your brain into conserving its
willpower so having a low bar prevents you from missing days you normally would
have this is crucial because every single day you miss sets back your
progress towards that line of automaticity missing just one day also
tends to cause us to miss even more days especially in the beginning
of our habit building journey so by setting a low bar for our routine we can
avoid massive setbacks that would have likely thrown us back to square one
the second reason the low high bar is so effective is because by having a high
bar for your routine you’ll be motivated to do more than the bare minimum even on
days where your levels of willpower are extremely low this is because like I
mentioned in the previous videos it actually takes more willpower to put on
your shoes head out the door and go to the gym than the actual workout itself
luckily you know about the low bar which if you implement means you will almost
always show up this means that you’ve actually just overcome the hardest part
of the routine and since you have a high bar for this routine I can almost
guarantee that you’ll find yourself thinking well I spent so much time and
energy getting here I might as well work out a bit longer my maximum for working
out is an hour and a half so let’s try to do thirty minutes instead of just
five it’s funny because at first glance the low high bar sounds like cheating it
sounds like a shortcut and that’s because it is it gets you to that line
of automaticity faster and more efficiently than other conventional
methods alright so the last thing we’re gonna talk about is the reward there
needs to be a prize that’s worthwhile at the end of your habit loop otherwise
your brain has no reason to record this loop why should it remember something
that doesn’t benefit you in any way there are two requirements that your
reward must fill the first requirement is that the reward must arrive
immediately or at least very soon after the routine let’s say for example that
you’re trying to build a habit of working out if you tell yourself that
your reward for working out is that you’ll look better three months down the
line that’s a bad reward because the part of your brain that’s responsible
for building habits will not associate that reward with your routine it’s too
far away here’s a good example of an immediate reward when I was building my
habit of working out I would treat myself to a fantastic meal right after
something like a delicious steak or a large bowl of curry this is a good
reward because it comes immediately after my routine and because of this my
brain starts to associate my routine of working out with the reward of food if
you’re doing this properly you should start noticing small cravings during
your roots while building my habit of working out I
started to catch myself thinking about the food I would eat right after and
that’s a very good sign because the more your brain associates a reward with a
specific routine the closer you are to that line of automaticity the second
requirement for a good reward is that it has to be pleasurable let’s say that
you’re trying to build a habit of reading books every day and the reward
you assigned for this habit is quote unquote knowledge this is a terrible
reward because although knowledge is good and can easily lead to a happier
life it in itself is not that pleasurable
what you could do is assign the feeling of accomplishment as the reward and
focus on that when you finish your reading now the feeling of
accomplishment is okay and it’ll do the job but if you want to have the most
success in building your habits if you want your habits to feel exciting it’s
best to stick to what I like to call primitive rewards primitive rewards are
things that have always been rewarding tracing back for millions and millions
of years things like food sex play socializing were and still are some of
the most important activities for us these things ensure the survival of our
genes and because of this they’ve evolved to become extremely pleasurable
so instead of assigning the reward of knowledge or even the feeling of
accomplishment to your routine of reading it’s a lot more effective to
assign something like play or relaxation for example you could say if I do my
routine of reading I can relax and watch an episode of my favorite TV show right
after watching your favorite shows is fun and pleasurable and that makes it a
pretty good reward so just to recap on everything first you
want to pick a single unique cue that you come across every single day without
fail assign this single unique cue to your unique routine it’s also important
to note that this cue should make it easier for you to follow up immediately
with your routine next you want to figure out the steps of your routine do
you have to go somewhere is there something that you have to set up what
do you do whatever it is identify each and every single step after doing so we
can now create a low high bar for this routine your low bar should be so easy
that it’s impossible for you to come up with
excuses to not do it something easy like doing one push up your high bar should
be an amount that you see yourself doing on a perfect day something like a
hundred push-ups and finally you want to assign a reward that you can receive
immediately after your routine that is also very pleasurable if you’re having
trouble thinking of good rewards you can always just use one of the primitive
rewards I mentioned before like food play or socializing you now have
everything you need to start building your keys don’t have it so what I want
you guys to do right now is to sit down and carefully think about your cue
your low high bar for your routine your reward and write all of that down in the
comments below it is important that you write this out because this is what
you’ll be following starting today until you reach that line of automaticity for
this habit I’ll include an example in the comments below and I’ll also try my
best to provide constructive criticism for as many of you as possible in our
next lesson we’re gonna start speaking about willpower I’ve mentioned willpower
a couple of times throughout this course and that’s because willpower is directly
tied to your ability to stick to your habits we’ll be discussing what it is
and how it works in our next lesson the Thame course was brought to you with the
help of the patrons of this channel you can donate as little as one dollar a
month and even then I’ll be extremely grateful because each and every single
dollar takes some pressure off of my shoulders this allows me to create more
content like this course for absolutely free without having to worry about
putting a roof over my head check out my patreon page to find out more about the
perks and benefits that all my patrons receive and for all of you that are
starting your habits today I wish you the best of luck and massive success
stay tuned

100 Replies to “How To Properly Build Your Habit (MOST IMPORTANT Tamed Lesson)”

  1. Habit: Reading.
    Cue: Having dinner.
    Routine: Going to my room, getting a book, sitting at the kitchen table, opening the book.
    Low bar: Two pages.
    High bar: 50 pages.
    Reward: Light snack.

  2. Habit: Doing homework
    Cue: It's half past three
    Low Bar: Finish the following day's homework
    High Bar: Finish all I program to do
    Reward: Relaxing and having dinner thoughtless

  3. Habit: Reading
    Cue: Eating dinner
    Routine: read a book, or article. 3-30 min, or 2-50 pages. If possible(no chat with someone) start to read while eat
    Reward: Favorite show, new episode, one game.

  4. Thank you, so so much!
    I have had so many setbacks. It has been frustrating, now I can finally achieve my goals and habits. 🙏

  5. Habit: meditation
    Cue: getting home from school
    Routine: get home go to room and start meditating with headspace
    Reward: 45 minutes of video games/ Netflix
    Low bar: At least one minute
    High bar: At most 20 minutes

  6. Cue:
    Brushing teeth

    Habit:
    Reading book
    Low bar-5 minutes. High bar-20 minutes

    Reward:
    Packet of Crisp and chocolate and watching my favourite show for an hour.

  7. habit : meditation
    cue : waking up
    routine: making up bed , going to roof, set up timer for 1 minute, doing meditation

  8. Keystone Habit: Meditation
    Cue: washing my face
    Low/High Bar: 3 min/10 min
    Reward: latte

    Side note: I chose meditation because I'm always so resistant to it. I know the benefits, so I'm excited to implement this. Thank you!!

  9. Hands down the best practical video about building a habit on youtube! 😍I've read books/articles & watched so many videos on the subject but this is the first time I see a clear, step-by-step process that I can follow easily and that gets me excited to try once again with building the fitness/going to the gym habit I've always wanted to try. Thank you! 👏😊

  10. I feel it. You will help me changing my life.
    I am already fitness obsessed, but meditating and reading are not formed properly yet. Thank you so much, I feel so positive right now:)

  11. Alright I'm going to build my habit I willl come back to let you know what I did by watching this vid

  12. Having trouble thinking of rewards after meditation in the morning that isn’t food, as I intermittent fast. ANY IDEAS GUYS???

  13. Thank you for making these, I think this will be really helpful! But I've already forgot the steps from previous videos-so I'm going to have to watch it all over again and write down info/take notes… It would be super awesome if you put it in printable format and saved a link so we could print them out and use. Thanks again!!

  14. Habit: Reading.

    Cue: 6:30pm phone reminder

    Routine:

    Get book. Sit down. Read.

    Reward:

    Go find something snacky to eat?

    Low Bar: 1 page.

    High Bar: 1 hour.

  15. Habit: excercise
    Cue: seeing runnig shoes daily
    Low bar: atleast running
    High bar : resistance training for 1hr
    Routine: wearing shorts running shoes and headphones
    Reward: protein milk

  16. Habit: Meditation
    Cue: Brushing Teeth/getting Ready for bed
    Routine: Meditating for 5 minutes by timer
    Low bar: Just sitting there in position with eyes closed for the 5 min
    High bar: Intensive meditation for the 5 mins
    Reward: Taking a shower or watch YouTube , going to bed

  17. Habit: Meditation
    Cue: Waking up in the morning
    Routine: Wake up, throw pillows on floor to lean against and set a timer for 20 minutes
    Low: 10 breaths in and out
    High: 20 minutes of meditation
    Reward: Getting to listen to music

  18. Hábito: Ejercitarme
    Señal: Alarma
    Rutina: Ponerme los zapatos de entrenamiento para apagar la alarma
    Mínimo: 15 minutos
    Optimo: 38 minutos
    Recompensa: Taza de café, una fruta o ducha de agua fría. Amo el agua fría en las mañanas.

  19. Habit:reading
    Cue:sudden urge
    Routine:wake up,go to school,come back from school,read for a little bit.
    Low bar:one page
    High bar:10 pages
    Reward:Video game time

  20. Habbit: Meditation
    Cue: Shower
    Routine: Wake up and directly take a shower and then meditate
    Low/High Bar: 2-20 mins
    Reward: Play video game for the same amount of time I meditated. (2-20 mins)

    p.s. Showering directly after waking up has already reached the line automaticity a long time ago.

  21. Habit : reading
    Cue : waking up
    Routine : making breakfast then read while eating it
    Low bar high bar : 10 pages 50 pages
    Reward : watching my favorite tv shows or wasting time in Twitter

  22. Habit: Meditation
    Cue: Brushing Teeth
    Routine: Brushing Teeth, going to my bed, laying down, meditating
    Low Bar: 1 Minute
    High Bar: 20 Minutes
    Reward: Sleep

  23. Habit: Working out
    Cue: Waking up
    Routine: Low Bar: 10 push ups
    High Bar: 300 push ups
    Reward: A yummy protein shake.

  24. Habit: Meditation
    Cue: Taking my phone in the morning
    Routine: Set the timer and meditate
    Low bar: 1 minute
    High bar: 20 minutes
    Reward: 10 minutes of free time on phone and internet (could watch a YouTube video or play some games)

  25. Habit: Meditation
    Cue: Alarm, set far from the bed. Forces me to stand and stretch.
    Routine: After initial stretch, sit right down on the mat, set timer for 20 minutes and meditate.
    Low Bar: 3 minutes
    High Bar: 20 minutes
    Reward: Shower and Breakfast

  26. Habit: Doing my homework
    Cue: Arriving home from school
    Routine: Taking out my hw from my backpack, getting out writing utensils, doing the homework, putting everything back
    Low bar: Complete everything that's due tomorrow
    High bar: Complete everything that's due in the future
    Reward: Read all new episodes of webtoon that come out that day

  27. THIS IS MY PROBLEM.

    I performed the habit of working too much on my self like I study this I study that to the point that I stopped playing video games, watching tv, oppening facebook, instagram and more. For me its very nice and I saw a big changes but the thing is that the end of the day I felt so drained and sometimes I've become lazy because of doing too.much. hehehe

  28. Cue – 9:30 pm ,
    Routine – Taking out the book and required materials to study .
    low bar – study biology for 10 mins and physics and chemistry for 5 minutes each .
    High bar – 1hr biology , 1hr physics (numericals), chemistry 1hr(theory+30mins numericals)
    REWARD – FELLING OF ACCOMPLISHMENT AND WATCHING HOUSE MD . EPISODE.

  29. Habit : Reading
    Cue : Coming home after work/gym
    Low bar ; 10 minutes
    High bar :30minutes
    Reward : Piece of dark chocolate/ Play video games

  30. Habit:Meditation
    Cue:Going to bed
    Routine:Brushing my teeth going to bed sit somewhere close to my bad and start meditating
    Low Bar:1mİnute
    High bAR:20Mİnute
    Reward:Watching 1 pleasurable youtube video

  31. Habit: Doing homework right after school
    cue: getting home from school
    low bar: 15 minutes of work
    high bar: 1h of work
    reward: a nice but healthy afternoon snack like yoghurt or fruit 🙂

  32. Cue: Before going to bed.
    Habit: Meditation.
    Low Bar: 30 sec.
    High Bar: 20 min.
    Reward: That kind of feeling that I get after Meditation.

  33. Cue: waking up in the morning
    Habit: Meditation
    Low bar – 1 minute
    High bar – 30 minutes
    Reward: a short 5 min dance of my own composition.

  34. Habit: swimming/working out
    Cue: route from school to house
    Routine: dump swimsuit in bag and carry it the whole day and pass the pool on the way back
    Reward: two episodes of Brooklyn 99 when I'm drying my suit

  35. low : 1pushup, 1situp, 1breathing exercise, 1min music instrument
    high: 60pushup, 60situp, full breathing exercise, 1hr music instrument

  36. Habit: organising and keeping my space clean
    Cue: messy space
    Routine: attempt to clean up
    Min: one object or one table
    Max: whole room
    Reward: feeling satisfied when entering the room and a sense of orderliness perceived in the eyes, easy to put things away foe later use the next time

  37. Habit= meditation
    Cue= remove things from my bag
    Routine =take phone, meditate . Low bar =10 breaths high bar 20 min
    Reward = music or YouTube
    WISH ME LUCK GUYS

  38. Habit: meditation
    Cue: Alarm clock
    Routine: wake up, meditate, morning routine, work
    low bar: 10 minutes
    high bar: 1 hour Adhiṭṭhāna (sitting fully still)
    reward: motherfucking breakfast

  39. Habit: Meditation
    Cue: Dressing up after waking up
    Routine: Getting out a tasty snack, going to the meditation spot, set alarm
    Low/High Bar: 1 minute – 20 minutes
    Reward: Eating the snack + breakfast

  40. Habit:Morning walk
    Cue:Phone alarm
    Routine:Waking up,Brush,Drink water
    Low bar:Wearing shoes showing up
    High bar:1hr
    Reward:Nice cup of tea

  41. Habit : Meditation
    Cue : Waking Up
    Routine : Wake up, Look at the clock, Open Timer, Set time and begin
    Low bar : 1 minute of meditation
    High bar : 30 minutes of meditation
    Reward : A couple of milk, and something to eat while I check my emails

  42. Habit: Meditation/prayer
    Cue: when I wake up every morning
    Low bar : breathing, mindful focus (1min)
    High bar : Rosary and reflection (20min)

  43. You are saying that we should pick only one cue does that mean that if I picked reading and the cue was going to bed that I should not read other times?

  44. Habit: reading
    Cue: waking up to my alarm
    Routine: waking up, stoping my alarm and taking my book
    Low bar: 5 pages
    High bar: 2-5 chapters ( depending on the book)
    Reward: 20 minutes on YouTube

  45. Habit: Reading
    Cue: taking a shower
    routine: taking a shower, sitting at my desk, open a book and start reading
    low bar: half-page to read
    high bar: read a chapter
    Reward: hearing my fav songs

  46. habit: meditation
    cue: cold shower that I take every morning
    Routine: wake up, shower, toothbrush, beard shaving, meditation, breakfast
    Low bar: 30 seconds meditation
    High bar: 20 minutes of meditation
    Reward: I can watch one episode of my favorite show, or play one game/1 hour of computer after work

  47. Habit: Meditation
    Cue: Waking up
    Routine: Wake Up, Sit in a meditation position, Focus
    Reward: Morning Tea
    Low Bar: Sitting in the Position
    High Bar: 10 minutes of meditation

  48. Habit: Fitness
    Cue: Come home from college and changing into workout clothes directly and heading for the gym / a run
    Low bar: 10 minutes of working out
    High bar: Completing full workout an hourish
    Reward: podcasts while exercising and dinner when I get home

  49. Habit: Meditating
    Cue: Brushing my teeth at night
    Routine: Set morning alarm, get into sitting position, meditate, sleep
    High-Bar: 30 minutes at most
    Low-Bar: 1 minute at most
    Reward: Small sweet snack

  50. Habit: Meditation
    Cue: When I put my son to Bed
    Low Bar: 1 Minute of Meditation
    High Bar: 30 Minutes of Meditation
    Reward: Relax and fall asleep and waking up feeling more Well Rested

  51. Habit: fixing lisp
    Cue: waking up and after eating
    Routine: say an S tongue twister
    Low bar: 1 tongue twister
    High bar: 7 minute tongue twister
    Reward: listen to my favorite songs and dance!

  52. And if let's say I dont have College everyday, and my Cue depends on returning from college, can I have another cue for those days which I dont have college?

  53. Habit: meditation
    Que: waking up
    Routine: get out of bed, put down the cushion, sit in the right position, set alarm
    High/low: 45 minutes of meditation or 1 minute of meditation
    Reward: some light stretching and taking a quick shower

  54. Habit: Working Out
    Cue:Waking up
    Routine:Waking up, Doing some sit-ups and push up
    low Bar:5 push and 5 sit ups
    High Bar: 100 push ups and 100 sit ups

  55. So my cue is waking up in the morning and sleeping my routine is meditation and my reward is a game of NBA
    Oh and low bar is just sitting in the position and focusing on my breathing for a minute
    High bar is 20 minutes of meditation
    …….. I'm very open to suggestions and adjustments

  56. Habit : Fitness/Diet
    Cue: Putting kids to bed
    Routine: Kids are in bed, put shoes on, get into car, drive to gym, Setting phone to music, workout for minimally 20 minutes max time 1:30 minutes.
    Reward: Feeling relaxed, endorphins, and a bottle of Kombucha

  57. Habit: Meditation
    Cue: Shower
    Routine: dress up, set up the area, set timer, meditate
    Low bar: 1 minute
    High bar: 20 minutes
    Reward: Breakfast

  58. Habit- reading
    Cue: Waking up
    Action: Read for 5pg to one chapter
    Reward: food with snack 😀
    Note: Wake up at 5am because you have school later

  59. habit: working out
    cue: 5 p.m. alarm
    routine: put on workout clothes, lay out exercise mat, open up fitness app/youtube and do an exercise
    low bar: 5 minutes
    high bar: 1 hour
    reward: a small bowl of chocolate snacks

  60. habit: studying
    cue: eating
    routine: read something related to my field of study and make a summary of it
    low bar: 5 minutes every time i finish eating
    high bar: 4 hours per day
    reward: 30 minutes of any leisure activity per 1 hour of studying (an anime episode, games, reading webtoon/manga, browsing social media memes etc)

    thank you so much improvement pill for providing this very useful information for free, and every patron who supports him to make these contents :'") when i get my own income i'll remember to support this channel as well. still got a few years to go and i'm starting fresh today. wish me luck, and i hope all of you succeed in your endeavor to make things better as well!

  61. This is purely genious! I automatically work out every day because of this. My reward is to play computer games after. My low bar is 20 push ups but usually I make the 20 push ups and run 5 km. That low bar idea is so great.

  62. Cue: EATING AT NIGHT – About to eat dinner (different from snacks)
    Routine: Home to PRACTICE Guitar
    Low bar: 15 minutes learning
    High Bar: 45 minutes learning
    Reward: Xin Chao (Noodles / Soya Milk/ Oreo) take out

  63. Habit:meditation
    Cue: 6o’clock alarm
    Routine: set a timer and do it every day
    Low bar: 5 min
    High bar: 10 mins
    Reward: i let my self draw.

  64. Habit: Meditation
    Cue: Waking up
    Routine: Waking Up, sitting up [insert first half of other habit I already have], meditate [other half of my habit].

    High bar: 3 minutes.
    Low bar: 20 seconds.
    Reward: Eating breakfast.

  65. Habit: Meditation
    Cue: after bathing
    Routine: After bathing and brushing my teeth. Set timer and then sit down
    Low/High Bar: 5/10mins
    Reward: read comics

  66. Habit: Fitness – Working out
    Cue: Once I arrive home from work
    Low bar: 10 minute workout
    High Bar: 1 hour workout – bodyweight
    Reward: Dinner and rest

    I chose that cue because I have a flexible schedule and it changes everyday. I'm not sure if I made the right choice for my cue.

  67. Habit: Reading
    Cue: Changing from work clothes to joggers
    Routine: Set 1 hour timer on phone and read.
    Low Bar: At least 10 minutes
    High Bar: At most 60 minutes
    Reward: 30 mins of Netflix

  68. Habit: Practicing Guitar
    Cue: Getting home
    Routine: Tuning guitar, playing scales, learning chords, practicing songs
    Low bar: At least tune the guitar
    High bar: Practicing for 30 minutes
    Reward: Watching an Improvement Pill video

  69. Primitive rewards are funny I think about the time I was in college and I would do my homework and study and then reward myself with smoking weed. Safe to say I had a 3.9 highest

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