“Come unto me, all ye that labour and are heavy laden, and I will give you rest.“Take my yoke upon you, and learn of me; for I am meek and lowly in heart: and ye shall find rest unto your souls.“For my yoke is easy, and my burden is light.”

Matthew 11:28–30

I think it’s interesting that that your yoke can become easy and the burden light depending on our perspective. Makes me wonder how this ties into motivation theory and how we stay committed to something.

Changing habits

Changing a habit is complex. The appendix of “The Power of Habits” contains a framework for doing this that involves:

  1. Identify the routine.
  2. Experiment with rewards to isolate what you are actually craving.
  3. Isolate the cue.
  4. Have a plan

This recognizes the cue-routine-reward loop that is involved in each habit and suggests a way to approach change.

To identify cravings, afterward jot down three things that you are thinking or feeling and then wait 15 minutes to see if you still have the craving.

To identify cues, look for: Location, Time, Emotional state, Other people, or an Immediately preceding action.


Once you’ve figured out your habit loop—you’ve identified the reward driving your behavior, the cue triggering it, and the routine itself—you can begin to shift the behavior. You can change to a better routine by planning for the cue and choosing a behavior that delivers the reward you are craving. What you need is a plan. 

This plan is to replace  the habit.

The Habit Book

This book has been a surprise influence on me more than any other in recent memory. I have other books that still are more important to me, but this one changed the way I think about my day and about how habits influence my life.