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Habit Strategies

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Use these habit strategies from Atomic Habits to facilitate the process of making or breaking a habit:

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Strategies for Making a Habit

• Make the habit obvious

  • Document your habits. (see Better Habits commitment #2)​

  • Stack your habits. (ie. do a new habit before/during/after an existing habit)

  • Design your environment. (eg. put workout clothes/shoes in clear view)

• Make the habit attractive​

  • Associate it positively. (eg. do the habit while doing something else you enjoy)​

  • Join a habit culture. (see Better Habits commitment #3)

  • Create a motivation ritual. (eg. listen to a workout playlist)

• Make the habit easy​​

  • Repeat it frequently. (ARMOR's Better Habits is based on daily repetition)​

  • Start short & simple. (eg. start a habit that takes less than 2 minutes to do)

  • Reduce friction. (ie. avoid what makes the habit more difficult)

• Make the habit satisfying

  • ​Get immediate pleasure. (eg. walk outside in nature, not on a treadmill)​​

  • Incentivize your habit. (eg. count the money saved by not spending money)

  • Track the habit. (see Better Habits commitment #2)​

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Strategies for Breaking a Habit

• Make the habit invisible​

  • Reduce exposure to the cue causing the bad habit. (see Avoid Near Occasions)​

• Make the habit unattractive

  • Reframe your mindset to highlight benefits. (eg. vacation money, weight loss, etc.)​

• Make the habit difficult

  • Increase friction. (eg. invite what makes the habit difficult)​

• Make the habit unsatisfying

  • Get an accountability partner. (see Better Habits commitment #3)​

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