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⏰ Break / Develop Habits (www.meetmanjunath.com) - Coggle Diagram
⏰ Break / Develop Habits (www.meetmanjunath.com)
🔄 HABIT LOOP
➰ Loop
🔔 Cue/Trigger
📍 Location
⌚ Time of day
🕔 Every day at 5pm
👥 Other People
👀 Something you see or hear
📱 Ringing cell phone
🎭 An Emotional State
😠 Feeling stress or anger
⚡ Immediate Preceding Action
🏃♂️ Routine
🧠 Behavior that has become second - nature
🔄 Change routine to change habit
📊 40% of daily activity is routine
🎁 Reward
🍭 Reward satisfies a craving or need
⚡ Brain Quickly learns to repeat routines that generate rewards
🔁 Loop (Diagram)
🔔
CUE
🏃♂️ ROUTINE
🎁 REWARD
🎁 Rewards
🍫 Allow Yourself to eat a small piece of junk food(guilt-free)
🎮 Play your favorite game
📺 Watch a TV Show
😴 Take a nap
🎨 Do anything else you enjoy
👨👩👧👦 Spend time with family/friends
🌱 Tiny/Mini Habits
💪 Physical Fitness
🏋️♂️ 1 push-up
🤸♂️ 1 sit-up
👟 Put on your gym clothes(Seriously)
🧘♂️ Set up Your Exercise Mat
🪜 Run Stairs
🏃♂️ 5 Jumping Jacks
📈 Productivity
✍️ Write 50 words
💡 Write 2 new ideas
📖 Read 2 pages in a book
🛠️ Learn 1 new skill everyweek
🧠 Brain Health
📖 Read 2 pages in a book
🧩 Complete 1 mental exercise
📝 Memorize a group of 5-10 words
🍎 Health
💧 Drink 1 glass of water
🍎 Eat 1 piece of Fresh Fruit
🦷 Floss once per day
🚫 Remove 1 un-healthy food from your meal
😊 Happiness
🙏 Write down or Think of 1 thing you're grateful for
🤝 Thank one person for something they've done for you
😌 Do one thing to reduce your stress
😂 Laugh Dose for 10 sec every 2 hours
📅 21/90 RULES
🗓️ 21 days to make a habit
🔄 90 days to make it a permanent lifestyle change
🎯 #1 Set your goal
📋 #2 Make a plan
🔍 #3 Focus
🤝 #4 Commit
🔁 #5 Repeat
✨ Find a task that brings you joy for just five minutes a day