1
🔍
Identify the Routine
What is the specific behaviour you want to change? Define it precisely.
›
2
🧪
Experiment with Rewards
What craving is actually driving the loop? Try swapping rewards to find out.
›
3
📍
Isolate the Cue
Time? Place? Emotion? Who's around? What did you do just before?
›
4
📋
Have a Plan
Write an implementation intention.
"When [CUE], I will [ROUTINE] to get [REWARD]."