You want to lose weight, but maybe you can’t force yourself to start working out. You went to the gym once or twice, and just gave up. How many of you can relate to this? If you are one of those people, then you’ll love Charles Duhigg’s simple 3Rs rule for developing any good and healthy habit.
The first R is the reminder, and it stands for the event that acts as a kind of signal that triggers the habit. What is important here is to be as specific as possible when it comes to choosing the preceding event. For example, if you say “I’ll do yoga for 15 minutes when I get up,” it’s too general. A better solution would be to say “After I brush my teeth, I’ll do yoga.” Thus, putting down your toothbrush becomes the trigger.
The second R stands for the routine. So, every morning when you finish brushing your teeth, this triggers you to pull out your mat and do yoga. Even if you don’t feel like doing yoga, this simple event triggers you to do your routine action, in the same way that you get up every morning and go to the bathroom without thinking.
The last R is the reward you get upon completing the action. In this case, after your yoga session, you feel better, healthier, and more energized, knowing that you did something good for your body. Thus, you wish to repeat the action the next day when you get the reminder.
Whichever good habit you wish to reinforce, it’s crucial to select a very specific reminder that will trigger the action. In the beginning, stick to your routine without exceptions, and eventually you’ll perform the action without being aware. In that way, you’ll be able to achieve any goal.