Habit Change Coaching

What is habit change coaching and how does it work?

Habit Change Coach

What is Habit Change Coaching, and why do I need it?

How many times have you made a “New Year’s Resolution” and made it happen? Hence the reason for leaving behind resolutions. The name even denotes “failure”. Resolution: an intent, which is a state of being. There is no action involved. The intention of doing something without actually doing anything. To make change happen, actions must be taken. The physical act of changing. Plants and trees don’t intend to grow, they grow! Children don’t intend to grow and change: they physically grow and change. The act of change is an action. Nothing changes if nothing changes. Your life and the shape and happiness you have is a result of your habits. Day in and day out: your habits. What you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are, the things you believe, and the personality you portray.

Changing habits is not easy. If it were, everyone would do it! Behavior change coaching is critical for successful change. Coaches can see the patterns and help you find the necessary solutions to make the changes necessary to give you the life you crave, the health you desire, and the motivation to make lifestyle changes.

Method to the Madness

It turns out there is actually a science behind behavior change and making new healthy behaviors a lifestyle. As a behavior change specialist, I’ve seen this method succeed hundreds of times with my clients. Let’s review Pavlov’s law. Pavlov created an experiment for dogs where he would ring a bell, then drop food into a bowl; the dog would salivate and eat the food. A great reward. During the course of the experiment, Pavlov used less and less food but cued hunger by ringing the bell. Eventually, all he had to do was ring the bell and the dog would salivate thinking he was getting food. Today humans do this with their phones. The phone makes a sound or vibration and humans immediately pick up the phone to respond and be rewarded with the text, email, reel, post, or tik tok! Just like Pavlov’s dogs.

How Behaviors Manifest into Habit

Change happens with or without your consent

The Cue

Cues are different for everyone. For a gambler, it could be the bells and dings of machines; for a sugar addict, it could be the smell of a donut or chocolate. Cues mean nothing until we give them meaning. We are constantly evaluating internal and external cues. Something that happens once and there is no reward, it generally will not become a cue. But if that same thing happens again and we reward it, then it can become a signal to our brain that we want the reward again. That’s the beginning of a habit.

The Craving

Cues are meaningless until we give it meaning by having a craving tied to the cue. You may not love brushing your teeth, but you crave the feeling of a clean mouth. I do, so upon waking, I immediately brush my teeth. Waking is the cue that gives me the craving for a clean mouth. Fixing breakfast may not be your favorite thing to do, but the craving of not starving is stronger, so you make breakfast. The cue is hunger, the craving is not starving. Cravings are the motivational force behind every habit.

Every craving is linked to a desire to change your internal state. This is a very important point.

The Response

The action part of the habit. This can be in the form of a thought or an action. Your motivation and ability to perform the response determine if this becomes a habit for you.The response delivers the reward. The “thing” you crave. The feeling, the reward for the response. If the response is too difficult to perform or the action physically unobtainable, there is no habit to be formed.

The Reward

The response delivers a reward. Rewards are the end goal of every habit. The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy and (2) they teach us.

The first purpose of rewards is to satisfy your craving. Food and water deliver the energy you need to survive. Getting a promotion brings more money and respect. Getting in shape improves your health and your dating prospects. But the more immediate benefit is that rewards satisfy your craving to eat or to gain status or to win approval. At least for a moment, rewards deliver contentment and relief from craving.

Second, rewards teach us which actions are worth remembering in the future. Your brain is a reward detector. As you go about your life, your sensory nervous system continuously monitors which actions satisfy your desires and deliver pleasure. Feelings of pleasure and disappointment are part of the feedback mechanism that helps your brain distinguish useful actions from useless ones. Rewards close the feedback loop and complete the habit cycle.

Habit Change Coaching Method

Habit change coaching is all about breaking loops of cues and rewards from habits that hinder our growth to creating new loops to build a healthy lifestyle. There are 3 behaviors that account for 4 diseases that make up 50% of deaths

If a behavior is insufficient in any of the four stages, it will not become a habit. Eliminate the cue and your habit will never start. Reduce the craving and you won’t experience enough motivation to act. Make the behavior difficult and you won’t be able to do it. And if the reward fails to satisfy your desire, then you’ll never have a reason to do it again in the future. Without the first three steps, a behavior will not occur. Without all four, a behavior will not be repeated. in America. Each one of those behaviors is learned. If we can learn them, we can change them.

Habit change coaches begin with the end in mind and work backward to create new cues, cravings, responses, and actions. Effectively “rewiring” the brain built towards the rewards the client truly wants.

How Habit Change Coaching Works

Essentianally, the habit change coach breaks down the steps into 2 phases: the problem phase–cues and cravings and the solution phase–responses and rewards.

All behavior is driven by the desire to solve a problem. Sometimes the problem is that you notice something good and you want to obtain it. Sometimes the problem is that you are experiencing pain and you want to relieve it. Either way, the purpose of every habit is to solve the problems you face.

Habits are loops played over and over until we operat without thinking: driving the car, brushing your teeth, turning on the lights in a dark room. Imagine the amount of time it would take during our day if we had to continuously “think” through these habits every single day? By the time we become adults, we rarely notice the habits that are running our lives. Most of us never give a second thought to the fact that we tie the same shoe first each morning or always change into comfortable clothes after getting home from work. After decades of mental programming, we automatically slip into these patterns of thinking and acting.

The Solution

The habit change coach takes behaviors and molds new ones with 4 steps.

  • Making the cue or trigger obvious and easy
  • Taking the craving and making it attractive
  • Making the response easy
  • Making the reward satisfying

The converse is true for breaking bad habits:

  • Making the cue invisible
  • Making the craving unattractive
  • Making the response difficult
  • Making the reward unsatisfying

One of the best ways to start a new habit of eating healthy is to track your food. Find out how and why here.

That is how a behavior/habit change coach helps you get the rewards you really want.

Are you or someone you know looking to add healthy habits to your life? Leave a comment and share this article with them. Clients get 10x better results with online habit change coaching. Here is why.

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