Law 4: Make Good Habits Satisfying & Bad Habits Unsatisfying
To get a habit to stick you need to feel an immediate reward. We are more likely to repeat a behavior when the experience is satisfying. We can accomplish this in two ways:
- Track Our Habits! Tracking our habits provides clear evidence of our progress and also adds a little bit to any activity. Similar to how crossing things off a list gives us a sense of accomplishment, tracking our habits in a visual manner helps make them more satisfying.
- Get an Accountability Partner! Having someone to check-in with regularly (and to brag to when you are sticking to your habits) can be a powerful motivator.
Below are some examples:
Good Habit: I want to track my food every day and hit certain macros.
Get an Accountability Partner: I will send a screenshot of my MFP tracker to my Croga WAG coach every night.
Bad Habit: I want to swap my soda habit for more water.
Track Our Habits: Download a water tracking app on my phone and log each time I drink a glass of water.
Good Habit: I want to workout at least 4 times a week.
Track Our Habits: Put a calendar on the fridge and each night after dinner, highlight the day if I worked out.
Bad Habit: I want to break my nightly glass of wine with dinner habit.
Accountability Partner: Share your goal of “no wine weekdays” with your close friend group-text. Check in with them each Friday to share your progress.