{"id":361274,"date":"2026-08-01T06:42:12","date_gmt":"2026-08-01T06:42:12","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/how-to-build-habits-the-research-backed-way\/"},"modified":"2026-08-01T06:42:12","modified_gmt":"2026-08-01T06:42:12","slug":"how-to-build-habits-the-research-backed-way","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=361274","title":{"rendered":"How to Build Habits (The Research-Backed Way)"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><iframe loading=\"lazy\" title=\"How to Build Habits (The Research-Backed Way)\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/gVB4M7IJ0uk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<blockquote>\n<p><em>\u201cIn any discussion about success, the words \u201c<a target=\"_blank\" href=\"https:\/\/www.deanbokhari.com\/the-guide-to-developing-self-discipline\/\" xlink=\"href\" rel=\"noopener\">discipline<\/a>\u201d and \u201c<a target=\"_blank\" href=\"https:\/\/www.deanbokhari.com\/lessons\/bad-habits\/\" xlink=\"href\" rel=\"noopener\">habit<\/a>\u201d ultimately intersect. Though separate in meaning, they powerfully connect to form the foundation for achievement \u2014 regularly working at something until it regularly works for you. When you discipline yourself, you\u2019re essentially training yourself to act in a specific way. Stay with this long enough and it becomes routine \u2014 in other words, a HABIT.\u201d<\/em><\/p>\n<p>\u2014 Gary Keller, <a target=\"_blank\" href=\"https:\/\/www.deanbokhari.com\/go\/the-one-thing-print\/\" xlink=\"href\" rel=\"noopener\"><em>The One Thing<\/em><\/a><\/p>\n<\/blockquote>\n<hr\/>\n<p style=\"text-align: center;\"><em>This is a preview lesson from <a href=\"https:\/\/www.deanbokhari.com\/one-thing-course\/\" xlink=\"href\">The One Thing Course.<\/a><\/em><\/p>\n<hr\/>\n<p class=\"has-drop-cap\">When you see people who seem like they\u2019re super DISCIPLINED, what you\u2019re really observing is people who\u2019ve conditioned a handful of HABITS into their lives. So,\u00a0<strong>how do you go from\u00a0<em>discipline<\/em>\u00a0to\u00a0<em>habit<\/em>?<\/strong>\u00a0It can be hard at first, but after a certain point, it becomes easy.<\/p>\n<p>Let me explain\u2026<\/p>\n<p>A habit is an automatic behavior that you do with little or no conscious thought.<\/p>\n<ul class=\"wp-block-list\">\n<li>You don\u2019t need to think about each of the steps involved in brushing your teeth\u2014you just do it.<\/li>\n<li>You don\u2019t need to think about the steps you need to take to back your car out of the garage\u2014you just do it.<\/li>\n<li>You don\u2019t need to think about how to tie your shoelaces\u2014you just do it.<\/li>\n<\/ul>\n<p>You don\u2019t need to give these actions much thought at all, because they\u2019re\u00a0<strong>habits<\/strong>.<\/p>\n<p><strong>Habits put our actions on autopilot<\/strong>, which means that any behavior that\u2019s become a habit in your life can be done (or at least initiated) with little to no energy, thought, or willpower.<\/p>\n<p>And this comes in handy when we\u2019re working to make major transformations in our lives.<\/p>\n<p>Think about a rocket ship launching into space.<\/p>\n<p>When it first takes off, it requires TONS of upfront energy and fuel in order to get off the ground.<\/p>\n<p>But as soon as the rocket breaks past the Earth\u2019s atmosphere and the rocket booster detaches, all of the weight that was holding it back practically disappears\u2026<\/p>\n<p>THAT\u2019S how habits work.<\/p>\n<p>You put in lots of hard work and\u00a0<strong><em>discipline<\/em>\u00a0<em>upfront<\/em><\/strong>, so you can put your\u00a0<em><strong>habit on autopilot later.<\/strong><\/em><\/p>\n<h2 class=\"wp-block-heading has-medium-font-size\">How to build habits<\/h2>\n<p>So, how do you build habits?<\/p>\n<p>You start with a\u00a0<strong><em>habit loop,\u00a0<\/em><\/strong>which is a 3-part framework for creating habits of any kind. It includes a\u00a0<em>cue<\/em>,\u00a0<em>routine<\/em>, and\u00a0<em>reward<\/em>.<\/p>\n<ol>\n<li><strong>Cue<\/strong>\u2014something in your environment that triggers a habit.<\/li>\n<li><strong>Routine<\/strong>\u2014the set of actions you take in response to the cue. (the behavior you want to make into a habit)<\/li>\n<li><strong>Reward<\/strong>\u2014the results or feelings you experience from executing your routine.<\/li>\n<\/ol>\n<p>Here\u2019s an example of how you might use this three-part habit loop to create a plan for developing a habit. In this example, we\u2019ll look at how to create an exercise habit, but you can use it as a guide for creating any habit you want:<\/p>\n<p class=\"has-small-font-size\">EXAMPLE HABIT LOOP<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>\ud83c\udfaf Step 1. Identify the target habit.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ex: <em>Develop a gym habit, whereby I\u2019ll workout 5X a week.<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud83d\udd53 Step 2. Pick the CUE.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ex:<em>\u00a0I\u2019ll set my alarm to wake me up at 6 am every morning.<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud83c\udfc6 Step 3. Select a REWARD.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ex: <em>Enjoy a delicious protein shake after my workout, revel in my sense of accomplishment, and embrace the endorphin rush.<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>\u26d3 Step 4. Execute the ROUTINE.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ex: <em>Drive to the gym + exercise.<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>\u270d\ufe0f Step 5. Write it down, make it happen.<\/strong>\n<ul class=\"wp-block-list\">\n<li>The simplest + most effective way to form a new habit is to write a plan that includes your\u00a0<em>cue<\/em>,\u00a0<em>routine<\/em>, and\u00a0<em>reward<\/em>.<\/li>\n<li>Ex: <em>When my alarm clock goes off at 6 am,\u00a0<sup>cue<\/sup>\u00a0I will jump out of bed and drive straight to the gym to exercise for 60 minutes\u00a0<sup>routine<\/sup>\u00a0because it provides me with a healthy lifestyle, a fit physique, and an energetic start to my day\u00a0<sup>reward<\/sup>.<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading has-medium-font-size\">Actionable insights<picture class=\"wp-image-121732 sp-no-webp\"><img fetchpriority=\"high\" decoding=\"async\" class=\"sp-no-webp sp-no-webp aligncenter wp-image-121732\" src=\"https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241.jpg\" sizes=\"(max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241.jpg 1024w, https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241-300x232.jpg 300w, https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241-768x593.jpg 768w, https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241-504x389.jpg 504w, https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241-200x154.jpg 200w, https:\/\/www.deanbokhari.com\/wp-content\/uploads\/2023\/05\/BSHHabitMapbyDeanBokhari10241-388x300.jpg 388w\" alt=\"How-to-Build-Habits-by-Dean-Bokhari\" width=\"1024\" height=\"791\"\/><\/picture><\/h3>\n<p><strong>1: Think of a habit you want to create.<\/strong>\u00a0Identify the\u00a0<strong>Routine<\/strong>\u00a0you want to transform into a habit and write it down.<\/p>\n<ul>\n<li>Example: <em>My target habit is to wake up and exercise before work every morning.<\/em><\/li>\n<\/ul>\n<p><strong>2. Think of a Cue.\u00a0<\/strong>Every habit has a trigger that launches your desired behavior. Identify the one that regularly works for you and write it down.<\/p>\n<ul>\n<li>Examples: <em>Set my alarm for 6am every morning, leave my gym bag by the bed.<\/em><\/li>\n<\/ul>\n<p><strong>3. Think of a Reward.\u00a0<\/strong>What will you reward yourself with for following through on your routine? The reward can be anything, but the key is in the\u00a0<strong><em>craving<\/em>.\u00a0<\/strong>Experiment with different rewards until you find one that you can\u00a0<strong><em>really crave<\/em><\/strong>\u2014no matter how small or trivial it may seem.\u00a0This could be something as simple as looking forward to your favorite smoothie after every workout.<\/p>\n<ul class=\"wp-block-list\">\n<li>Examples:\u00a0<em>Delicious protein shake, sense of accomplishment, endorphin rush.<\/em><\/li>\n<\/ul>\n<p><strong>4. Put it together as a plan\u00a0<\/strong>using the following formula:<\/p>\n<ul class=\"wp-block-list\">\n<li>WHEN _____,<sup>cue <\/sup>I WILL _____<sup>routine <\/sup>BECAUSE IT PROVIDES ME WITH _____<sup>reward<\/sup><\/li>\n<\/ul>\n<ul class=\"wp-block-list\">\n<li>Example:<em>\u00a0When my alarm clock goes off at 6 am,\u00a0<sup>cue<\/sup>\u00a0I will jump out of bed and drive straight to the gym to exercise for 60 minutes\u00a0<sup>routine<\/sup>\u00a0because it provides me with a healthy lifestyle, a fit physique, and an energetic start to my day\u00a0<sup>reward<\/sup>.<\/em><\/li>\n<\/ul>\n<hr\/>\n<h2>Final takeaways: how to build habits<\/h2>\n<ul>\n<li><strong>To successfully create new habits<\/strong>, remember that you\u2019ll need to use your willpower + discipline in the beginning. This is hard. But keep at it. When you discipline yourself, you\u2019re conditioning yourself to act in a specific way. Stay with this long enough and it will become a habit. And once you turn a discipline into a habit, you become better at it AND it becomes easier to execute. It\u2019s all about regularly working at something until it regularly works for you.<\/li>\n<\/ul>\n<ul class=\"wp-block-list\">\n<li><strong>How long does it take to build new habits? <\/strong>According to research, it takes, on average,\u00a0<a target=\"_blank\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ejsp.674\" xlink=\"href\" rel=\"noopener\">66 days to develop a discipline into a habit<\/a>. But this is an\u00a0<em>average<\/em>\u00a0\u2013\u00a0some habits take as little as a few days to form, while others don\u2019t take hold for months. So it depends on your situation and the habit you want to build. Just remember that it\u2019s not something you can do overnight.<\/li>\n<\/ul>\n<ul>\n<li><strong>Discipline gets you started, but habits keep you going.<\/strong><\/li>\n<\/ul>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Use\u00a0<strong>goals<\/strong>\u00a0to set your destination<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Use\u00a0<strong>discipline<\/strong>\u00a0to start taking action<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Use\u00a0<strong>habits<\/strong>\u00a0to put your actions on autopilot<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr\/>\n<p>If you enjoyed this preview lesson, <a href=\"https:\/\/www.deanbokhari.com\/one-thing-course\/\" xlink=\"href\">check out the full training program here.<\/a><\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>\u201cIn any discussion about success, the words \u201cdiscipline\u201d and \u201chabit\u201d ultimately intersect. Though separate in meaning, they powerfully connect to form the foundation for achievement \u2014 regularly working at something until it regularly works for you. When you discipline yourself, you\u2019re essentially training yourself to act in a specific way. Stay with this long enough [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":361275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[101320,182600,12376],"tags":[5293,11564,182601,182602],"dealstore":[],"offerexpiration":[],"class_list":["post-361274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits","category-how-to-build-habits","category-personal-development","tag-build","tag-habits","tag-how-to-build-habits","tag-researchbacked"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Build Habits (The Research-Backed Way) - Som2ny Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fivemor.com\/?p=361274\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Build Habits (The Research-Backed Way) - Som2ny Network\" \/>\n<meta property=\"og:description\" content=\"\u201cIn any discussion about success, the words \u201cdiscipline\u201d and \u201chabit\u201d ultimately intersect. Though separate in meaning, they powerfully connect to form the foundation for achievement \u2014 regularly working at something until it regularly works for you. When you discipline yourself, you\u2019re essentially training yourself to act in a specific way. 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Though separate in meaning, they powerfully connect to form the foundation for achievement \u2014 regularly working at something until it regularly works for you. When you discipline yourself, you\u2019re essentially training yourself to act in a specific way. 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