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Last Updated on October 2, 2018

How to Break a Habit and Hack the Habit Loop

How to Break a Habit and Hack the Habit Loop

Is there something that you just love or can’t stop doing on a daily basis? Maybe you absolutely have to start your day with a coffee or you won’t be able to function. Or, you need to go for a run every evening. Perhaps it is something more subtle, like twirling your hair whenever you’re in deep thought, or tapping your fingers whenever you’re feeling impatient.

Take some time now to think about something specific that you find yourself doing all the time. How did that habit form? Is it something you want to continue doing, or is it something you’d rather do away with? And most importantly, how is it affecting your life?

When it comes to habits and routines, most people want to learn how to be in control of them. Whether it’s trying to quit smoking, maintaining a healthy diet or going to bed early, habits can be hard to control. They are really quite sneaky since they are behaviors that develop and occur subconsciously; yet they also have the biggest impact in the outcome of our successes, whether you realize it or not.

Habits Govern Your Life!

Many people don’t consider habits as a key factor of their personal success because they simply see them as routines. Habits are either good or bad–and that’s as far as most people would go. They don’t necessarily make the connection to personal success.

This is because most people put emphasis on external factors when looking at success. They may consider luck, educational or family background when determining success. While habits are largely internal, they are often overlooked.

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The truth is, habits are a core factor that govern almost every aspect of our lives. They account for the vast majority of our actions on a daily basis from big to small: your morning routine, where you typically have lunch, or even the route you take to work and back home. These are all habits!

If you’re someone who has strong willpower, or a high threshold of discipline, then great! You might find that breaking a bad habit or sticking to a new good habit is not too hard. But for the vast majority of us, that can be a real issue.

Thankfully, habits don’t rely only on one’s willpower. Successful people are able to actively steer their habits, and use them as a tool to create consistent and systematic inputs or actions towards an output or outcome that they want to achieve.

So how does one break a habit?

Deconstructing a Habit

Thankfully, habits can be tamed; and, once you gain full control over them, you’re going to realize their true potential in steering your life towards greater achievement and progress.

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So, let me deconstruct a habit for you.

The way in which a habit is formed can be described as a Habit Loop. This is a cycle that governs how every habit forms and functions.

It’s made up of three key components:

  1. Cue
  2. Routine
  3. Reward

A Cue

A Cue is something that triggers your habit. It might be an event, an action, a feeling, people, or even an emotional state.

A Routine

A Routine is the behavior that follows after your habit has been triggered. Because habits are on ‘autopilot’, a routine is usually the same sequence of actions that is taken each and every time.

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A Reward

A Reward is the positive reinforcement your brain identifies with the Routine that you’ve just taken. It associates the Routine with the Cue; so, your brain remembers to repeat the behavior again in order to get the same Reward in the future.

Looking at this simple loop, you can see that the culprit of any bad habit starts from the Cue. That is what triggers the start of the Habit Loop.

Let’s use a popular example of a bad habit: Smoking.

Perhaps you might be feeling stressed (Cue) after a long meeting; you decide to take a little break and light up a cigarette (Routine). While smoking, you start feeling calm and relaxed from the nicotine rush, giving you a physical sensation of satisfaction (Reward). As a result, you continue with this routine every time you feel stressed or want to unwind.

Here, you can see that Cues are the starting point for each time you go through a Habit Loop. Theoretically, without the Cue to trigger your habit, your Routine or behavior won’t follow… and the Reward will not be attained. When any part of the Habit Loop is broken, that’s a potential weak point, which you can utilize to help you break your habit.

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It’s Time to Take Control of Your Cues

This means that the first step to controlling your habits is to take control of your Cues. Go back to the specific habit that I asked you to think of in the beginning. Can you identify the cue that kicks off your habit?

Now, think of another habit that you have. Of the 2 habits that you’ve identified, which one is more prominent in your daily life? Now compare the 2 potential cues for each habit. Are they different in nature?

Since Cues are the beginning spark for any habit to form, one of the main reasons habits are unequal is because they each have a different Quality of Cues. Some Cues are just more effective than others. The more Regular a cue is, the more likely the habit will form. The more Stable a cue is, in that it is seldom affected by external factors, it is also more likely the habit will form.

And, while we’re talking about regularity and stability, time is of the essence. The shorter the time frame that a cue repeats, the more effective a Cue becomes. Anything more than a week means a Cue becomes a lot less effective.

Ready to Break the Habit Loop?

By now, I hope you can see that every element in the Habit Loop feeds and reinforces each other, creating a snowball effect. A habit becomes stronger as you repeat it more times. By understanding and tackling the first part of the Habit Loop – the Cue, you’re already one step closer to controlling your habits!

If you want to continue on this journey of controlling your habits, why not subscribe to our newsletter? With it, you can learn more to equip yourself with new ways of taming those unwanted habits and help you cultivate new ones!

Featured photo credit: Lukas Blazek via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on February 15, 2019

7 Clever Goal Tracker Apps to Make the Most of Your Business in 2019

7 Clever Goal Tracker Apps to Make the Most of Your Business in 2019

There’s nothing more fulfilling than the sense of accomplishment you get by achieving your business goals.

Gone are the days when you used pen and paper to take notes and manage your work day. As millennials are relying heavily on technology to manage almost everything from finances to their personal fitness, goal tracking apps are also becoming increasingly popular.[1]

In this piece, we will shed some light on 7 such goal tracking apps that you can use to streamline your operations.

I have handpicked these apps from a software rating web services site Best Online Reviews. Industry experts review software on these websites and help businesses to find the right solutions to meet their various, unique business requirements.

1. Aha!

    Aha! is a California-based roadmap software provider and offers excellent goal tracking app that lets you define goals and objectives for projects. The app also lets you list out primary tasks and allows you to focus on them.

    Hosted securely on the cloud, the app offers enhanced communication tools for sharing updates through emails with select colleagues or the entire organization.

    Aha! is available on multiple platforms such as the web, Android, iOS, Windows, etc. and starts from $59 per month per user.

    Available for Web

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    2. Asana

      Asana is one of the more popular project management apps available for businesses. It lets you organize all your team’s work, such as setting up and tracking goals, creating tasks, sharing files and notes, etc.

      Asana also allows your team to organize all their tasks and focus on urgent priorities. Moreover, the app offers a delightful user experience that makes task management simple and easy.

      Asana is available on multiple platforms from PCs and Mac to iOS and Android. Multi-channel adaptability makes Asana the perfect choice to track your goals anytime, from anywhere.

      Available for iOS | Android | Web

      3. Basecamp

        Basecamp is an excellent tool to manage all your team’s projects and keep your activities organized. It opens a new thread for every task and that task is visible by the whole team.

        With Basecamp, you can schedule tasks, add to-dos, discuss tasks by adding comments, add files and attachments, and much more.

        The app is available on both mobile and desktop platforms and costs $99 per month. It is available on the web, Android, and iOS platforms and offers excellent multi-channel access.

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        Available for iOS | Android | Web

        4. Forecast

          An efficient tool for successful task management, Forecast is also a popular goal tracking app. Apart from effective milestone tracking, the app also offers convenient status reporting.

          Forecast uses project history to let you know the status of your current work. Moreover, it uses the power of artificial intelligence (AI) to provide high-quality assistance. It is a robust app for small teams to track goals and time.

          Forecast is available for free and comes with Android and iOS app support. The premium version of the app starts from $19 per month per user.

          Available for Web

          5. Wrike

            Wrike is a cloud-based collaboration and project management app that successfully manages projects from start to finish. It lets you create tasks, track work progress and retrieve reports with ease.

            The app also gives real-time work updates and helps team members to understand their work priorities. A custom report builder helps you to generate in-depth reporting.

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            Wrike’s premium version is available from $9.80 per month per user and is available on multiple platforms.

            Available for iOS | Android | Web

            6. Todo.vu

              Todo.vu is a unique platform that delivers enhanced customer relationship management (CRM), task management, time tracking, and billing functionality in a single app.

              According to Capterra, it’s an ideal app for freelancers and consultants, who are looking for tools to improve efficiency and transparency.

              Although the app is free to use with basic features, the premium plan starts from $5 per month per user. The app also comes with calendar sync and task reminder functionality to keep you on track, always.

              Available for Web

              7. Flock

                Looking for a tool to simplify task management? Try out Flock.

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                Flock comes with enhanced goal tracking and additional features like instant messaging.

                Moreover, Flock offers tons of integrations with tools such as Google, MailChimp, Jira, Dropbox, etc. It is a powerful tool that’s packed with robust features such as reminders, notes, polls and to-dos.

                Even though you can use the tool for free, the paid version of Flock is available from $4.50 per month per user.

                Available for iOS | Android | Web

                Conclusion

                Businesses need high-quality project management tools to streamline collaboration and operations. Enhanced goal tracking apps make it easy for your team to improve productivity by keeping its tasks organized.

                But it’s essential that you choose an app that meets your unique business requirements. You can choose from the above-mentioned apps to streamline operations and improve the productivity of your team.

                Featured photo credit: Alvaro Reyes via unsplash.com

                Reference

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