{"id":2105,"date":"2025-09-19T08:50:25","date_gmt":"2025-09-19T12:50:25","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/developing-habits-a-step-by-step-breakdown\/"},"modified":"2025-11-25T10:16:28","modified_gmt":"2025-11-25T15:16:28","slug":"how-to-develop-habits-a-stepbystep-breakdown","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/how-to-develop-habits-a-stepbystep-breakdown","title":{"rendered":"Developing Habits: A Step-By-Step Breakdown"},"content":{"rendered":"
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Habits are awesome tools for developing your game. If you don\u2019t believe me, look back at part 1<\/a> of this series.<\/p>\n

But changing your behavior is not easy. Ask anyone who has struggled with their weight; it can be brutally challenging to make significant life changes. But that\u2019s where habits come into play. Once you turn an action into a habit, all the effort required for that action is gone.<\/p>\n

But how do you turn an action into a long-term habit? Here are the steps outlined in Charles Duhigg\u2019s bestselling book \u201cThe Power of Habit.\u201d They provide a great framework for any habit you want to form. <\/p>\n

1. Reminder<\/strong>: The trigger that initiates the action
2. Routine<\/strong>: The actual action itself
3. Reward<\/strong>: The benefit you get from performing the action<\/p>\n

Each step is vital in formalizing the habit. Without any one of them, the habit won\u2019t stick.<\/p>\n

Let\u2019s dive deeper into habit formation by looking at a simple example: putting your shoes on.<\/p>\n

1<\/strong>. You\u2019re about to leave your house. This is the reminder that triggers you to actually put your shoes on. It cues you to think about completing the action.<\/p>\n

2<\/strong>. Put your shoes on. This is the routine itself. When you\u2019re about to leave your house, you slip your shoes on and tie them up.<\/p>\n

3<\/strong>. You get to walk around in comfort\/style. This is the reward. It\u2019s much more comfortable to walk around with shoes on and you look damn good too.<\/p>\n

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Now that you have the structure of habit formation, how do you actually use that to change your training habits?  <\/p>\n

Pick your Goal<\/strong><\/h5>\n

Start small. Don\u2019t make your first attempt at habit formation to add 20 lbs of muscle in a month. I love ambitious goals, but too much massive change at once will lead to discouragement and failure to create long-term changes.<\/p>\n

At first, your goal shouldn\u2019t be performance, it should simply be creating a habit. To do this, follow this advice.<\/p>\n<\/div>\n<\/div>\n

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\u201cMake it so easy you can\u2019t say no.\u201d – Leo Babauta<\/p><\/blockquote>\n<\/figure>\n<\/div>\n<\/div>\n

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If you want to improve your ball handling, start with 1 minute a day of ball handling drills. By making it as easy as possible, you have no excuse to avoid it and may actually enjoy it.<\/p>\n

Once you have fully established your habit, then you can slowly increase your ball handling workout to 5, 10 or 20 minutes. Make sure that you don\u2019t push it past the threshold of what you\u2019ll actually perform or else your habit that you worked so hard to develop will fade away.<\/p>\n

Choosing a Reminder<\/strong><\/h5>\n

Ok, now that you\u2019ve got your easy habit in mind, choose a reminder to trigger your action. Maybe it\u2019s just a recurring notification on your phone. Maybe it\u2019s a sticky note on the steering wheel of your car. Whatever it is, make it easy to spot and time it so that when you see it, you will be in a position to complete the desired behavior.<\/p>\n

Another option is to link the 1 minute of ball handling into something you do every day. If you walk by the gym after your last class finishes, use that to trigger your action. <\/p>\n

Reward<\/strong><\/h5>\n

Now, what\u2019s your reward? This step is vital because it reinforces your behavior and makes it more likely that you\u2019ll respond to the reminder the next time it occurs.<\/p>\n

For me, simply knowing that I\u2019ve completed that action provides enough intrinsic satisfaction. I know I\u2019ve accomplished my goal for the day and feel better because of it.<\/p>\n

But if you need more of a push, try something small. If you reward yourself with eating a king-size Snickers every time you lift weights, two bad things happen. First, you counteract some of the positive effects of lifting weights. Second, you become dependent on the Snickers as your motivation for working out.<\/p>\n

I suggest basically giving yourself a mental pat on the back. This sounds ridiculous, I know, but just internally congratulating yourself can be helpful. It doesn\u2019t have to be as cheesy as \u201cgood job!\u201d or \u201cI’m the best!\u201d Say whatever you want to yourself that gives you a sense of genuine accomplishment.  <\/p>\n

When should I start?<\/em><\/strong><\/p>\n

Now. Don\u2019t push this off to tomorrow or next week. It will take all of 5 minutes to choose your goal, routine and reward.<\/p>\n

To help motivate you towards your goal, here\u2019s a habit that I started on April 4th. As you strive toward formalizing your habit, I\u2019ll be working towards mine at the same time.<\/span><\/span><\/p>\n

First, some background: For the past few years I’ve meditated regularly<\/a> every morning for 10 minutes. It helps me clear my head, focus my attention and put me in a great mindset for the day. But for the last month or so, I slipped up. I stopped meditating and my habit disappeared. Unfortunately, when you stop a habit, there’s no reset button, you have start from step 1 and build it back up.<\/p>\n

So here\u2019s what I\u2019m going to do:<\/p>\n

My goal:<\/strong> Meditate for 10 minutes every morning when I wake up.<\/p>\n

My reminder: <\/strong>When I wake up in the morning, I always take a 10-20 second ice cold shower to energize myself and shake off the grogginess. I\u2019m going to use that shower to trigger my meditation practice. Whenever I take my morning cold shower, I will know it\u2019s time to meditate immediately afterward.<\/p>\n

My reward: <\/strong>The intrinsic feeling of accomplishment when I actually meditate is enough reward to stimulate repeated actions.<\/p>\n

So that\u2019s my next habit; what\u2019s yours?<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Habits are awesome tools for developing your game. If you don\u2019t believe me, look back at part 1 of this series. But changing your behavior is not easy. Ask anyone who has struggled with their weight; it can be brutally challenging to make significant life changes. But that\u2019s where habits come into play. Once you […]<\/p>\n","protected":false},"author":35,"featured_media":2106,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,74,53],"tags":[1662,1665,1663,1664,169,162],"class_list":["post-2105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychological","category-training","tag-forming-good-habits","tag-hard-work","tag-how-to-be-successful","tag-how-to-train","tag-sports-training","tag-work-ethic"],"yoast_head":"\nDeveloping Habits: A Step-By-Step Breakdown - CoachUp Nation<\/title>\n<meta name=\"description\" content=\"Developing good habits in training not only will enable you to succeed, but it will help solidify your routine for the long run!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coachup.com\/nation\/articles\/how-to-develop-habits-a-stepbystep-breakdown\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Developing Habits: A Step-By-Step Breakdown - 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