BUILD A HABIT: THE 3 E’s
The 3 E’s to build a habit: “Environmental, Execute, & Enjoy”
Building a new healthy habit is challenging. Many of our current habits have been integrated into a system where one habit prompts the next one, thus turning us into automatons that operate on sheer inertia. In a previous blog post, I discussed how training your mind through yoga can help you become more present and become more self-aware. Living intentionally and being fully present in your life will give you a better chance of breaking the chain of automatic habits. In a separate blog post, I cite psychological research stating that environmental context clues can also trigger our habits. To simplify all the research I have found, I’ve developed the 3 E’s to help you build a better habit. Let’s get into it!
ENVIRONMENTAL CUE
In this article, researchers describe how environmental context can trigger habits. To integrate a new habit, consider adding an environmental cue so that you remember the new healthy habit. Say for example, you want to drink more water. Buying a reusable water bottle can provide you with a visual cue to drink more water. Or if you want to go to the gym in the morning, lay out your workout clothes next to your alarm clock. Change your environment so you visually see something that will say to your brain “on right, I’m doing this now.”
EXECUTE
Once you see the reminder, you can’t use the excuse that you forgot about your new habit. The question now is execution. This is the tougher part because chances are you are unmotivated to cram another task into your day. This is why you really need to consider the scope of the new habit. Ask yourself before you get started, is this habit realistic? If you are busy with work but want to get in shape, perhaps 60 minute workouts 6 days a week is not a reasonable goal to start. Consider smaller, more achievable goals when you begin such as 3 days a week for 30 mins instead. Once you have been consistent with the smaller goal, you are ready to progress. The takeaway is, execute your reasonable small goal first.
ENJOY
Intrinsic motivation is the best type of motivation. Intrinsic motivation means you genuinely find fulfillment in what you are doing. Studies have shown that intrinsically motivated exercisers will continue to exercise on their own and maintain the habit. However, most people starting out will not be exercising because they are intrinsically motivated. In these cases, treat yo’ self! If the exercise itself is not rewarding enough for you yet, find something that is. For example, if you are building a weekend running habit, buy yourself an expensive latte after your run. Or set yourself up with a mini-goal such as this: If I workout 3x/week for 1 month I will buy myself a new gym bag or new gym shoes. It could be as simple as treating yourself with Jamba Juice after your particularly intense gym workout.
Find something you enjoy so you begin to associate the new habit with something you like. Over time, work on weaning yourself off the extrinsic motivator. Perhaps by this time the new healthy habit will be fully integrated into your life and you won’t even need it because you found intrinsic joy!
CONCLUSION
ENVIRONMENTAL CUE: Setup a visual reminder of your new habit
EXECUTE your reasonably attainable goal
ENJOY the new habit by setting up a reward system for completing the habit
If you’re trying to build a new habit, remember the 3 E’s. Try this for yourself! Let me know what you did to implement a new habit using the 3 E’s.
