Ishaque Anamangad

َكابنأ نمف ّنأُ بيذ َكابأ

ٍ ءوس عابط عابطلا ناك اذإ ***ُ بيدأ لاو ديفي ٌ بدأ لاف

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THE FOUR STAGES OF HABITS

CUE

CRAVING

CRAVINGS MOTIVETE A HABITS

RESPONSE

REWARD

*SATISFY YOUR CRAVING

** THE REWARD ENCOURAGES TO REPEAT

How to Build Better

Habits in 4 Simple Steps

THE 1ST LAW: MAKE IT OBVIOUS
“ I will [Behavior] on [Date] at [Time] in [Place].”

HABIT STACKING

B = F(P,E)
B = BEHAVIOUR F = FUNCTION
P = PERSON E = ENVIRONMENT

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THE 2ND LAW: MAKE IT ATTRACTIVE

 1. People are more likely to form a habit when the trigger and

 the expected reward are attractive.

 2. It is not experiencing the reward that propels us to develop a

 habit – it is the anticipation of the reward. The more we

 anticipate it, the higher our dopamine level becomes.

 3. As dopamine increases, so does our motivation to act.

 4. Temptation bundling is putting together an action you want

 with an action you need. It is a strategy to make habits more

 attractive.

We tend to imitate the habits of three
groups

1 the close
2 the many
3 the powerful

THE 3RD LAW: MAKE IT EASY

 Walk Slowly, but Never Backward

 1. Habits are formed by doing, not planning.

 2. Habit formation requires constant repetition of

behavior until

 it becomes automatic.

 3. The frequency of action is more important than the

length of time you have been practicing the habit.

Our brains are programmed to
conserve energy
so we follow the Law of Least Effort
given two options, we are inclined
to choose the one that
requires less work and effort.

رّسعت لاو رّسي ّبر

How to learn Arabic very easily

How to Stop Procrastinating by Using the

Two-Minute Rule

THE 4TH LAW: MAKE IT SATISFYING

We feel good when we progress with our goals, and having visual
evidence of that progress adds to the pleasant feeling; the visual
evidence reinforces the behavior. There are countless forms of
visual measurements, but the best way to monitor your progress is
through a habit tracker.

Tracking chart

How to Break Bad Habits