When you want to establish a habit,Cue-Routine-Reward systemis helpful.
This system allows you to combine what you enjoy with your actions.
thisThe “liking” factor is very important for Cue-Routine-Reward (CRR) to function as a habit.。
What is CRR?
The cue (trigger) of Cue-Routine-Reward isTriggers that remind the brain to do somethingis. Then comes the physical, emotional, or mental “routine.”
The “reward” after completing the routine isIt should be something that you enjoy and that motivates you to do it.Thing.
The basics supporting the CRR system are “to praise” That means celebrating all the hard work.
Over time, CRR will become a repeating loop. However, you must take action yourself. If you keep going, eventually,You will be able to act even if there is no “reward”.
How to increase productivity with CRR
C.R.R.A system that helps you create new habits, increase productivity, and break bad habitsis. Let’s look at some examples.
1. Create new habits
Suppose you want to go to the gym early in the morning and work out.
In this case, the trigger is an alarm reminding you to go to the gym.
It’s stressful to keep thinking about going to the gym, so you can usually forget about it, but you can try to forget about it.Signals like reminders are importantIt will be.
The next step is the routine, or the gym activity itself. and,Decide on a reward that you enjoy.。
It could be a smoothie, chocolate, or anything that gets you going to the gym.
over timeYou become less dependent on rewards and your routines become more independent.。
2. Increase productivity
When working from home,It is difficult to work continuously for long hoursSometimes.
CRR is effective even in such cases.for exampleTry preparing rewards that you can enjoy every 2 hours.How about that?
3. Let go of habits that don’t serve you
Let’s take smoking cessation as an example. This may not be easy. This is because smoking itself is a CRR.
Triggers for smoking include watching others smoke, craving nicotine, socializing, and the urge to go out.
The reward could be a cigarette itself, a chat with someone, time for yourself, a break between tasks, etc.
To break this chain,You need to replace it with something that gives you the same stimulation as cigarettes.. For example, coffee.
You can also take a coffee break and talk to people.
Also, coffee has a stimulant called caffeine instead of nicotine. Caffeine is probably less harmful to the body than nicotine.
It’s not easy to give up the urge to smoke because it always triggers you. Still, this model can help you quit smoking.
CRR on social media
Social media actually uses habit formation to increase the number of views.
In this case, the trigger is boredom. bored orWhen I have nothing to do, I tend to turn to social media.. And it becomes a habit.
Routines include scrolling through Facebook posts, Pinterest photos, and X posts. The desire to know what’s going on and the desire to see something interesting causes us to take action.
With so many people using social media, it’s easy to find interesting stuff. With “interesting” posts like this,Promotes the release of dopamine and endorphins that increase feelings of satisfaction and happiness。
That means you’ll feel happy and satisfied every time you log in.
By logging into your account every time you feel depressed or bored, you create a chain of habits.
Apps are also available to support the CRR system.
Understanding how habits work is essential to exercising regularly, losing weight, and being more productive to see results.
Let’s utilize this CRR system for that purpose.
Apps that can help you form new habits include:HabitHub、HabiticaAnd so on.
These apps let you set reminders, track your progress, and analyze your routine.
──This is a re-edited and reposted article published on May 30, 2021.
How to dramatically lower the “barrier to start” for those who don’t stick to it or don’t start right away | Lifehacker Japan
3 “X-Second Rules” that help you think positively and change your habits in just a few seconds | Lifehacker Japan
Translation: Yoshiko Nue／Source: Wikipedia
Original Article: How to Form New Habits With Cue-Routine-Reward System by MakeUseOf
2024-01-01 12:01:59
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