The 3 R's of Habit Change
Reminder, Routine, Reward
The 3 R's of Habit Change is a framework for understanding how habits are formed and changed. It consists of three steps: Reminder, Routine, and Reward. By understanding and leveraging these steps, individuals can create new habits and break old ones. This framework is based on the idea that habits are created through a cycle of reminder, routine, and reward, and that by changing one or more of these elements, individuals can modify their habits.
- Habits are created through a cycle of reminder, routine, and reward.
- Changing one or more of these elements can modify a habit.
- Small, consistent changes can lead to lasting results.
- Choose a ReminderIdentify a trigger or cue that will initiate the new behavior. This can be an existing habit, a daily routine, or an event that happens regularly.Pro tipMake a list of things you do daily without fail and things that happen to you each day to find potential reminders.WarningAvoid relying on motivation or willpower to start a new habit.
- Make the Habit Incredibly Easy to StartMake the new behavior so easy to do that you can't say no. Start small and focus on building the habit rather than achieving a specific outcome.Pro tipAsk yourself, 'How can I make this new behavior so easy to do that I can't say no?'WarningDon't try to do too much too soon, as this can lead to burnout and discouragement.
- Always Reward YourselfCelebrate each small success and reward yourself for practicing the new habit. This can be as simple as saying 'Good job!' or 'Victory!'Pro tipFind a reward that is meaningful and enjoyable to you, and make sure it is aligned with your values and goals.WarningAvoid rewarding yourself with unhealthy or destructive behaviors.
James Clear created a new habit of flossing by linking it to an existing habit of brushing his teeth. He placed a bowl of floss next to his toothbrush and made it a point to floss every time he brushed his teeth.
An individual wants to start a new exercise habit and decides to start small by doing five pushups every day. They make it a point to do the pushups every morning after waking up and reward themselves with positive self-talk after each workout.
The 3 R's of Habit Change was developed by James Clear, who was inspired by the work of Stanford professor BJ Fogg and Charles Duhigg's book 'The Power of Habit'. Clear has applied this framework to his own life and has helped others to do the same through his writing and teaching.