Don’t forget why you read this every Monday. We want to make sure this isn’t another take-it-or-leave-it email, and that you are actually bringing consciousness to your day-to-day behaviors.
This One is GOLD
Now, for the good stuff. The Golden Rule of Habit Change: You can’t get rid of a habit. You can only replace it.
Via Envato Elements
To change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine (aka response) in the middle.
Recall: Cue Craving Response Reward
Example:
Let’s say you have a bad habit of drinking Coke with every meal. Your cue is, perhaps, the Coke in the fridge or your afternoon lull. Your craving is the feeling of wanting a sweet, bubbly drink. Your routine is drinking Coke. Your reward is the good feeling you get from satisfying your craving.
To replace this habit, you have to change the middle component: the routine. You can now replace the routine of drinking Coke with a healthier option. Your cue and reward remain the same.
Don’t kid yourself
Keep in mind that for the reward to be… rewarding, you need to fulfill the same craving. So, you shouldn’t start by replacing Coke with water. It just ain’t the same. Instead, you can start by replacing Coke with a sweetened sparkling water, and then make your way to an even healthier option.
Insight from ‘The Power of Habit’ by Charles Duhigg
Apply The Golden Rule.
1. Think of the habit you would like to trade-in for something healthier (scrolling social media).
2. Become aware of the cue (boredom).
3. Become aware of the reward (entertainment, aka dopamine).
4. Write down what you can replace this with, keeping the cue and reward constant (facetiming a friend).
5. Give it a shot. Facetiming feels a whole lot better than face tuning.
To quote comedian Sam Morril:
“I read this article that said try to replace drinking with another activity, like tennis with a friend…ya that’s a very helpful example. That’s always the crossroads I find myself at, at 4:57am. I can’t tell you how often I’m coming out of a blackout like, f*** I should have done doubles instead.”
@sammorril have your people call our people.
Here are some replacement ideas you can dabble with:
Sugar-filled brunch protein pancakes. Try Flourish and use promo code THS for 15% off.
Soda sparkling water. We love Daydream. Use promo code Bewell15 for 15% off.
Scrolling before bed listen to a podcast instead. Matthew Walker will tell you all about why you should take this replacement seriously.
Afternoon junk food binge ‘Nufs would be a great alternative. Use promo code THS20 for 20% off.
Eating when you’re bored try chewing on some gum instead. Most of the time you just want something to distract yourself.
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Craving 
