Background

Recently I was introduced to Hook framework by Nir Eyal. The framework tells you “what it takes” for a habit to form, be it a habit of using an app or a personal exercise routine. There are 4 elements in this habit-forming framework: trigger (internal or external), action, reward (of the action) and reinvestment. Other habit-framing framework stops at rewards and assumes that it’s enough to trigger your action next time. But Eyal includes reinvestment and emphasises that it’s what makes the habit sticks . According to him, reinvestment is what “bit of work” to increase likelihood of returning.

In this article, I want to evaluate the framework against my personal habits / future habits. Is there anything else that I should do to make it “stick”.

Exercise in the morning

For me, exercise used to be a “habit” for nearly 2 months as I forced myself to go through 2 30-day challenges. But unfortunately, it kinda stops for now.

• Trigger: I enjoy spending morning to take care of myself so naturally, it’s an internal trigger. I also have my exercise schedule and workout clothes ready the night before. There are 2 things that block me: (1) Duration (40 mins of workout and 20 mins of wash-up - that’s a good 1 hour gone in the morning), (2) Anxiety from upcoming work (I tend to get anxious if I know that I have to tackle difficult work later on. If I get anxious, I tend to work on the “anxious” tasks first).
• Action: Go through the drill. Usually, I don’t find myself enjoying the process but I do know it’s for my health. Sometimes, I’m amazed at how strong I’ve come to hold certain pose.
• Reward: Usually after each workout, there is no instant gratification apart from believing that I will feel better. Maybe this is missing. Maybe I can give myself a treat after each workout.
• Reinvestment: I do write exercise journal after workout (another 20 mins). I guess I do want to look back and see myself how I have bettered myself through small and consistent actions everyday.

Next steps: Let’s try making energy balls as a treat after workout.

Meal prep

When it comes to food, I have few criteria: (1) Healthy, (2) Moderately delicious, (3) Low waste and (4) Efficient. Hence, to me, meal prep is the only answer though I don’t really enjoy cooking that much.

• Trigger: They are the criteria I mentioned above. Another internal trigger is that I don’t have time to ask myself what I should eat today, and start preparing meal from scratch. If that moment comes, I usually end up in order food delivery that results in waste - a lot of it.
• Action: 2.5–3 hours of grocery shopping and preparing. Once every week. Then on the day itself, I spend additional 10–15 mins reheating food. I also have a meal plan calendar that takes off the burden of what to eat today.
• Reward: The feeling of eating good, healthy, low-waste food warms my stomach.
• Reinvestment: Actually I don’t need much reinvestment as the trigger comes naturally itself, once every week. However, recently, I decide to actively ask feedback from my co-diner, my husband so that I can improve my meal plan better.

Next steps: I think I’m doing OK here. Let’s keep it up and explore more recipes.

Personal project

For personal work, unlike habits, it’s hard to form habit with the unknown. This personal work requires me to explore, study and implement. I guess that’s the fun of it.

• Trigger: I rely on my discipline. I try to schedule 2–3 hour block in advance but the only day I can fit is weekend. I try to squeeze it in weekday before but it’s hard as I’m either tired from looking at the screen all day or I get distracted very easily if I try to squeeze it during working hours. I think timing is something I have to deal with here.
• Action: Once I manage to get my mind into it, I tend to just follow my goal for that 2 hours. Sometimes, as I have to figure my way out, it takes longer than 2 hours. It can go up to 4–5 hours easily.
• Reward: Most of the time, after the hour, I tell myself I have crossed off certain tasks. And I do keep the list of tasks (high level) in notion.
• Reinvestment: Just hunger to complete a milestone makes me coming back.

Next steps: Let’s try committing 6 hours: 3 in weekday and another 3 in weekend. For weekend, maybe Friday where I have less meetings. The catch is to figure out what I have to do prior to the 3 hour block. The 3 hour block is mainly for execution. So I need to create some time for planning prior to that, maybe Thursday.