Cues
What cues trigger the habit?
There can be more than one trigger.
Look for external cues that could tell you when to expect the habit.
Look for internal cues
marking a payoff
for the habit.
Cue Catcher. A note pad, a deck of cards, or any other convenient holder for pieces of paper. Just make sure it is something you can carry around with you.
MealCheck: At every meal, ask yourself if you have noticed any new cue to put in your Cue Catcher.
Self-Awareness
Self-awareness may help you find internal cues.
What actions make up the habit?
Don’t assume you already know all about it. Run through it in your imagination. Look for details that might affect how well the habit works for you. Look for details that you would like to change.
MealCheck: How would you like to change the actions? Put suggestions in your Cue Catcher.
Your Engineer
What tells your brain to keep up the good work?
Look back at the cues.
How does the habit change the external cues?
How does the habit change the internal cues?
MealCheck: What makes your brain like this habit? What cue changes come from this habit. Make a note in your Cue Catcher.
What side effects does the habit have?
Is the payoff worth the side effects?
Could you adjust the habit so you would be happier with the side effects?
Your Goodenuff