Chapter 3: How to Build Better Habits in 4 Simple Steps

What Will You Learn?

In this blog, you'll discover:

• The four-step framework that drives every habit.

• How to create powerful positive habits.

• Practical ways to break bad habits and replace them with good ones.

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Struggling to Make Good Habits Stick?

Ever wondered why some habits are effortless while others seem impossible to maintain? The answer lies in understanding the habit loop.

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Key Learnings from Chapter 3

✅ The 4-Step Habit Loop Framework

• Every habit follows this simple 4-step pattern:

  1. Cue – The trigger that initiates the habit.

  2. Craving – The desire or motivation to act.

  3. Response – The actual action or habit itself.

  4. Reward – The positive outcome that reinforces the behavior.

✅ Make Good Habits Obvious

• Design the environment to make positive cues clear and visible.

• Example: To build a reading habit, place a book on the pillow as a reminder.

✅ Make Good Habits Attractive

• Combine desired habits with enjoyable activities (called temptation bundling).

• Example: Listen to your favorite podcast only while exercising.

✅ Make Good Habits Easy

• Start small with the two-minute rule — make new habits simple to begin.

• Example: Want to start meditating? Begin with just two deep breaths.

✅ Make Good Habits Satisfying

• Add an immediate reward to reinforce new behaviors.

• Example: Tracking progress on a calendar provides instant gratification.

✅ Breaking Bad Habits

• Apply the same principles in reverse:

  • Make bad habits invisible, unattractive, difficult, and unsatisfying.

• Example: To stop watching excessive TV, unplug the device or place the remote in a different room.

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Practical Applications

✔️ Identify triggers (cues) that start unwanted habits and remove them.
✔️ Create positive triggers that promote good habits.
✔️ Use small, satisfying rewards to reinforce consistent behavior.

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Recap & Verdict

• Every habit — good or bad — follows the same 4-step loop.

• To build better habits, focus on making them obvious, attractive, easy, and satisfying.

• Breaking bad habits requires reversing these steps to make them invisible, unattractive, difficult, and unsatisfying.

✨ Verdict: Master the habit loop and you'll unlock the secret to lasting behavior change.

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✅ Ready to build better habits? Start with one simple cue today!