The Habit Formation Cycle

Signal, action and positive feedback

The complex neurological architecture of any ingrained habit is strictly based on a closed loop composed of three absolutely inseparable elements.

The whole cycle starts with a clear signal or trigger, an environmental or internal stimulus that directly commands the brain to activate automatic behavior without question.

This signal is immediately followed by the action or routine itself, which can manifest itself physically, mentally or emotionally.

Finally, the biological process culminates in a reward, a highly positive biochemical reinforcement that confirms to the central nervous system that the sequence of events is worth remembering, storing and repeating in the future.

Deliberately designing new loops where the final reward is highly satisfying is vital to achieve permanent behaviors that actively promote our desired bodily alteration.

Focusing on one alteration at a time

The unbridled enthusiasm that often accompanies the first few days of beginning a reconditioning program frequently pushes individuals to simultaneously attempt to modify their strict diet, their harsh training routines, and their vital nightly rest schedules.

This massive overload of new demands quickly collapses the human brain's biological capacity to adapt, almost always resulting in complete abandonment within weeks of starting.

Behavioral science strongly dictates that true success lies in the singular and absolute approach.

Selecting a single specific disturbance, such as meticulously preparing meals the night before, and concentrating all mental energy exclusively on it until it becomes completely automatic, is the safest, most logical and effective method of building a solid and truly lasting foundation.

Identifying internal and external triggers

To successfully program the initiation of a desired new behavior, it is strictly indispensable to anchor it firmly to precise, clear and recurrent triggers in our life.

External triggers come directly from our immediate physical environment, such as the shrill sound of a morning alarm or the strategic visual arrangement of sneakers right next to the bed.

On the other hand, internal triggers respond directly to physiological states or emotional peaks, such as deciding to perform deep breathing exercises at the first sign of job stress.

Selecting obvious cues that unfailingly occur each and every day ensures that the individual never forgets to execute his or her newly scheduled task.

A strong and very c