Habits Workbook From Dr. Neff PDF

Habits, Neuroplasticity,
and Neurodivergence
Dr. Megan Anna Neff
Dr. Megan Anna Neff, PsyD
Welcome!
Whether you are a neurodivergent adult,
parent, therapist, or educator, I am so
glad you are here to learn more about
how to cultivate habits. Habits can be
difficulty for many neurodivergent people,
myself included! And yet, healthy habits are the bedrock of
creating a sustainable life that helps us reduce burnout and to
flourish. I wrote this book in my own process of engineering my
habits. I’m glad you made the decision to learn alongside me!
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Table of Contents
Section One: What Are Habits

03 An overview of habits. This section is divided up into four
parts.
05 Understanding The Basics

22 Habits, Identity, and Values
31 Habits and Neuroplasticity
38 Understanding Habit Loops
Section Two: Habit Boosters

61 Section Two introduces a three-part method for
increasing habits you’d like in your life.
63 Increase Visibility
88 Increase Ease
106 Make It Sparkle
Section Three: Habit Busters

127 Section Three dives into strategies for deconstructing
habits that we don’t want in our lives.
129 Decrease Visibility

138 Increase Friction
144 Make It Dull
How To Use This Workbook
Welcome to a workbook about habits, neuroplasticity, and

neurodivergence. This workbook is designed to help you whilst you
cultivate a more sustainable life. Many of us in the ADHD and Autistic
community, grappling with the stress of navigating a world not ideally
suited for us, often encounter additional stressors. These can lead to
the development of habits that unfortunately contribute to burnout,
chronic health issues, and mental health challenges. Moreover, we
often face unique obstacles in creating positive habits, whether due to
executive functioning difficulties, sensory differences, or frequent
fatigue.
During my extensive research into habits, one quote from Charles

Noble resonated deeply with me: “First we make our habits, then our
habits make us.” I realized that in my process of reassessing and
reconstructing my own life toward sustainability I’d have to start
taking a serious look at the habits that shape me. I began to scrutinize
my habits more meticulously. This process involved shedding those
that were no longer beneficial and cultivating new ones that positively
impact my life. I am delighted that you have chosen to join me on this
journey of discovery and growth.
This workbook is more than just a compilation of information about

habits. It's a hands-on guide, including resources such as habit
inventories, tracking tools, and brainstorming activities, all centered
on the key elements of habit formation. By diving into these
resources, you'll start the process of decoding your current habits and
consciously reshaping them to align with the life you desire to lead.
©Dr. Neff | www.neurodivergentinsights.com 01

Workbook Overview
This workbook provides a holistic look at habits, including their
nature, the process of forming them, and methods for deconstructing
them. It's organized into three main sections, each divided into
smaller, focused parts. As you progress, you'll encounter various
worksheets and exercises designed to deepen your understanding
and practical application of these concepts.
In this workbook, we delve into three key areas:
Part One: We begin by gaining clarity on what

habits truly are, laying a foundational understanding.
Part Two: Building on the habit loop introduced in

Part One, we explore strategies to strengthen and
develop new habits effectively.
Part Three: We focus on how to dismantle unwanted

habits, guiding you through the process of removing
them from your life.
Section One
What Are Habits?
Section Overview
In this section, we will take an in-depth look at habits,
dissecting their nature and impact through various lenses.
The section is divided into several key parts:
Part One: Understanding the Basics - This section

offers a foundational overview of habits, introducing
the core concepts of habits.
Part Two: Habits, Identity, and Values - Here, we

delve into the relationship between our habits, the
identities we forge, and our values.
Part Three: Habits and Neuroplasticity - This part

explores the dynamic interplay between habitual
behaviors and neuroplasticity, revealing how our
repeated actions can shape and rewire our brains.
Part Four: Decoding the Habit Loop - Finally, we

unpack the habit loop, a fundamental framework that
unpacks the cyclical nature of how habits are formed,
maintained, and ultimately changed.
What Are Habits?
Understanding The Basics
What Are Habits
The brain values efficiency. Tasked with processing an immense
amount of information every moment, it operates in remarkable ways.
While estimates vary, it's thought that the human brain can process a
vast number of bits of information per second (up to 11 million bits!).
However, our conscious minds have a much more limited capacity,
handling approximately 40 to 50 bits of information per second. This
disparity necessitates the use of "cognitive shortcuts."
The brain constantly seeks to streamline tasks, transferring as many as

possible from the conscious to unconscious realm. Habits are a prime
example of this drive for efficiency!

What Are Habits?
Habits are, in essence, the brain's shortcuts. Every day, we perform

thousands of actions unconsciously. These habits form the backbone
of our daily routines and, over time, shape the patterns of our lives. We
create our habits, and then our habits shape us.
This may sound dramatic, but consider the implications of our

everyday habits: How do we respond to a painful thought? Do we
approach it with openness and curiosity, or do we avoid it? How do we
react to stress? Do we take a deep breath, or do we clench our jaws
and ruminate? What's our first action upon waking up? Do we reach
for our phone or take time for some stretches? And when seeking
stimulation, do we engage in a creative project or default to watching
television or consuming pleasurable substances? These actions, when
repeated, become ingrained as habits and significantly influence our
experience of ourselves, others, and the world.
So, what are habits? They are the cornerstone routines, formed
moment to moment, that collectively shape the landscape of our lives.
“Habits are mental

shortcuts learned
from experience.”
— James Clear

Habits That Shape Us
Research indicates that 40-50%

of our daily activities are
40% habitual, requiring no active

decision-making as they are
habits we've formed over time.
This implies that nearly half of our daily

actions occur without conscious effort.
Essentially, a significant portion of our
life operates on autopilot, with our
brains seamlessly guiding us through
these familiar routines! So the question
becomes-is your autopilot working for
or against you?
Duhigg, C. (2012). The power of habit: Why we do what we do in life

and business. Random House.

Why Do Our Brains
Rely on Habits?
As we've discussed, our brains are tasked with an enormous
challenge: processing millions of bits of information every day.
Without efficient strategies like shortcuts, we would quickly become
overwhelmed and immobilized. Habits are like our brain’s way of
automating tasks, and it supports our brain in several ways:
1. Reducing Cognitive Load: Habits help to lighten the brain's

workload. By transforming repetitive actions into automatic
responses, the brain conserves valuable cognitive resources.
2. Preserving Conscious Attention: The conscious mind has a
limited capacity for information processing. By delegating routine
tasks to the subconscious, the brain ensures that our conscious
attention is reserved for novel or complex tasks.
3. Providing Freedom: While it might seem counterintuitive, habits
actually offer freedom. By automating, we free up mental space
for creativity, problem-solving, and learning new skills.
Neurodivergent Implications
The ADHD and Autistic brain often struggles more with filtering out
unnecessary sensory information. This leads to an increased volume of
information being processed, sometimes requiring conscious effort to
block out certain stimuli, like background noise. As a result, our brains can
tire more quickly, making us more susceptible to burnout and cognitive
overload. r
This is where the power of habits becomes even more crucial for us. By
establishing habits, we can alleviate some of the cognitive load and help
with decision paralysis. Habits reduce the need for constant decision-
making and can help to manage the sensory and information overload we
often experience. In essence, effective habits can be a key strategy in
managing our energy and maintaining cognitive resilience.

The Domino Effect:
Keystone Habits
In The Power of Habit, Charles Duhigg highlights the power of keystone
habits, simple routines that once adopted can lead to a cascade of
positive behaviors. Duhigg’s exploration reveals how these habits serve
as the cornerstone for broader lifestyle changes.
Take, for instance, the habit of beginning your day with ten minutes of
stretching or a green smoothie. This seemingly small action can be a
keystone habit with far-reaching implications. For example, when I start
my day with some mild pilates or stretching I notice that I feel different
in my body for the remainder of the day and as a result tend to move
more. Similarly, when I opt for a green smoothie, it sets the tone for the
day, subtly encouraging healthier eating choices throughout the day.
As keystone habits become integrated into your routine, their impact

extends far beyond the initial ten minutes or the ingredients of your
smoothie. You might find yourself more energized, leading to increased
physical activity or better focus. So keystone habits are those habits that
can spill over into other areas of life and have a cascading impact.
We may also have some keystone habits that activate a negative spiral.
For example, I’ve noticed that the habit of staying up late often leads to
a domino effect that makes it more difficult for me to have the morning
habits I would like in my life. At the end of this section is an inventory
for you to make note of any keystone habits in your life.


Habits vs. Routines:
And Why It Matters
By definition, behaviors that require concentration,

deliberation, or extended effort, are not habits. This isn’t just
semantics. We shouldn’t try to form a habit out of a task that
can never become one. If we do, will be sorely disappointed.
— Nir Eyal
Distinguishing between habits and routines is important for habit

formation. This distinction is often misunderstood, leading to frustration
and failure in cultivating new habits.
Habits, as defined by experts like Nir Eyal, are behaviors performed with
little or no conscious thought. Dr. Benjamin Gardner of King’s College
London describes a habit as generating an impulse to act with minimal
conscious effort. These are actions we do almost automatically, like
washing our hands or checking our phones. Habits are instinctual and
largely unconscious.
On the other hand, routines are a series of behaviors that are frequently
repeated but require a greater level of conscious engagement and
effort. Writing in a journal daily, physical exercise or cleaning are
routines, not habits. They require a sequence of deliberate actions and
often demand concentration and decision-making.
Eyal, Nir. Stop Confusing Habits for Routines: What You Need To
Know. Retrieved at: https://www.nirandfar.com/habits/

Habits vs. Routines:
And Why It Matters
The key difference lies in the effort and consciousness involved. Eyal
points out that behaviors requiring extended effort or concentration
can never truly become habits. If we try to turn such tasks into habits,
we’re likely to end up disappointed. This is a vital distinction;
misunderstanding it can lead to blaming ourselves for failing to form a
habit, when in reality, the task at hand was never suitable to become a
habit in the first place.
Furthermore, habits and routines differ in how they affect us when not
performed. Not engaging in a habit can feel uncomfortable or
unsettling, while skipping a routine might be easier or even a relief, as
routines are inherently effortful.
Nir Eyal suggests that understanding this difference is akin to knowing

when to use a hammer instead of the blunt end of a screwdriver.
Recognizing whether a desired change is a habit or a routine dictates
the approach we should take. While habits form through repeated,
almost effortless actions, routines require deliberate and consistent
effort.
So, one of the first tasks in habit formation is getting clear on whether
you're dealing with a habit or a routine. Habits are automatic and
instinctual, while routines are series of actions that require conscious
effort. Once we understand this we can be strategic with our habits. For
example, if there is a routine you’d like to incorporate such as more
physical movement, then you can create habits that make this routine
more likely, this is what I refer to as “portal habits.”

Habits as Portals:
How Habits Lead to Routines
So while not all routines can be turned into habits, we can create habits
that act as “portal habits” which make the routine more likely to
happen. Habits, often quick and mindless activities, can serve as
onramps to more extended routines, influencing our actions in
significant ways. Habits are the unconscious or semiconscious actions
that can make those conscious, effortful behaviors more likely to take
place.
For example, I have a bad habit of checking emails on my phone first

thing in the morning. This habit, typically a brief, almost automatic
action, can sometimes lead to much longer, unplanned periods of work.
If an urgent email catches my attention, this habit can suddenly
transform into an hour or two of focused work on my computer. Here,
the habit of checking emails becomes a portal to the more effortful
routine of responding to work demands first thing when I wake up.
Typically this habit doesn’t cause me too much stress,
but on days when it leads to the routine of
hopping on email first thing it does.


Habits as Portals:
Similarly, I’ve started cultivating the habit of putting on workout shoes

during my lunch break. This small, almost effortless action increases
the likelihood of going for a walk. While the habit is simply donning
the shoes, the walk itself remains a conscious and effortful routine.
The habit, in this case, serves as a gateway to a healthier activity.
Conceptualizing habits as portals helps us appreciate their significant

influence in our daily lives. They are not just isolated actions but
catalysts that can lead to larger behavioral patterns, both beneficial
and detrimental.
So while we can’t turn all routines into effortless habits, we can

cultivate habits that make those routines more likely to habit. Or on
the flip side if there are behaviors and routines we’re trying to do less
of (for me hopping straight into email in the morning), then there are
habits we can try to deconstruct.
Habits are like

portals, enhancing
the likelihood of other
behaviors to emerge
and take hold.

Habits as Portals:
When deciding which habits to develop or break, it's useful to

consider their influence as portals. These habits open up pathways to
either beneficial routines or stress-inducing activities. Identifying
which habits lead to desirable action helps prioritize which ones to
cultivate or modify.
These small, often automatic actions we call habits are far from trivial
— they are the building blocks of larger behavioral patterns.
Ultimately, habits lay the groundwork for our actions that follow. By
understanding this, we can more intentionally design our daily
behaviors and habits, effectively shaping our lives in alignment with
our values.
At the end of this section, you'll

find an inventory to record your
'portal' habits and the routines
or behaviors they lead to. This
exercise will provide insight into
how your habits pave the way
for subsequent actions.

Gaining Clarity on
Your Habits
A crucial initial step in working with habits is to gain a clear
understanding of what your habits are. Many of our habits occur so
automatically and swiftly that we barely notice them. The first exercise,
therefore, is to conduct a habit inventory. The easiest way to approach
this is to trace your day from morning until bedtime.
For instance, my own habit inventory might begin like this: “Wake up,
immediately open my eyes and check the time on my phone, followed
by a quick email check (a habit I’m actively working on!), and then head
downstairs for coffee.”
This inventory will be helpful later when we explore building new habits
and stacking them onto existing ones. The next page contains a
structured inventory for your use. However, feel free to adapt this
exercise to fit your style. You might prefer simply jotting down your
habits on a piece of paper using bullet points, or you could opt for an
auditory approach by talking through your day and recording it with a
voice memo or another audio recorder.
The aim here is not to judge your habits but to log them, simply gaining
awareness of them. For those who want to add a more advanced layer
to this exercise, as you list each habit, note any emotional responses
associated with it. This can be as simple as marking a + for positive
emotions, - for negative ones, or = for neutral feelings.
Don't stress about achieving perfection with this exercise. Approach it

with curiosity and discovery — the simple act of jotting down your
habits is an important first step. It primes your brain to become more
aware of the habits that weave through your daily life.

Daily Habit Inventory Worksheet
Morning Afternoon Evening
Emotion
Time of Day Habit Connected To
Habit

Daily Habit Inventory Worksheet
Emotion
Time of Day Habit Connected To
Habit

Habit Inventory Tracker
Internal Habits
It's also important to monitor internal habits. Though quick and not visible
in our actions, they significantly impact our mental health. We often have
habitual responses to criticism, negative thoughts, or disappointing news.
HABIT TRIGGER

Keystone Habits
Keystone Habit Other Habits it Impacts

Portal Habits
When I do this habit, it makes this

Portal Habit
routine/behavior more likely to happen ...

What Are Habits?
Habits, Identity, and Values
Let’s Get Existential For a Sec
Tell me, what is it you plan to

do with your one wild and
precious life?
— Mary Oliver from “Summer Day”

Let’s Get Existetential For a Sec
How Habits Shape Our Identity and Existence
Habits ultimately shape our very existence. They influence not only what
we do but also who we are and who we become. Take a moment to reflect
on the kind of existence you desire.
Your Ideal Day: Envision it. What activities fill it? What brings you joy
and satisfaction from dawn to dusk?
Your Ideal Morning: How do you start your day? What morning rituals
set a grounded tone for you?
Your Relationship with Technology: What role do you want technology
to play in your life? Is it a tool for connection, a source of information, or a
distraction? Productivity? Something else?
Your Relationship with Food, Alcohol, and Substances: How do these
elements fit into your life? Are they sources of nourishment, enjoyment,
stimulation, comfort or something else?
Your Approach to Movement: What does physical activity mean to you?
What is it like to be in your body? To move? Is movement a source of
pleasure, pain, stimulation?
Your Interactions with Others and Yourself: How do you engage with
people? What does solitude bring to your life? Does this align with your
ideal ways of connecting with self and others.
Spirituality: How do spiritual practices play a role in your life? Are there
rituals or activities that help you feel expanded and grounded? Consider
how you connect with a sense of Spirit or collective energy.
You probably already have habits that influence these aspects of your life.
The way we see ourselves, the identities we adopt, and the narratives we
believe about ourselves are deeply connected to our habits. Thus, when we
think about habits, we're also contemplating the deeper questions of life:
What do we want from this “one wild and precious life” as Mary Oliver so
eloquently put it.

Now that you've pondered the various aspects of your life and how
habits shape them, let's visualize your ideal day. Choose to either
write in detail or draw (next page). From waking up to bedtime, what
does this day include? Consider the activities, people, surroundings,
and your emotions throughout.
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If you prefer to visualize your ideal day, take the space below to
visually draw out your ideal day.
After completing the exercise, consider which current habits
support your ideal day and which habits might need to be reworked
or cultivated.
In what ways do my current habits support my ideal day?
In what ways do my current habits get in the way of my ideal day?
What new habits would need to be forged to get me to my ideal day?

Habits and Identity
In Atomic Habits, James Clear insightfully distinguishes between
behavioral habits and identity-based habits. He suggests that our habits
are not just routines; they significantly mold our identity and our
narrative of self. By consciously nurturing identity-based habits, we can
enhance their longevity and effectiveness. What follows are some
instances where adopting an identity-based approach, as opposed to a
purely behavioral one, shapes the narrative we have of ourselves and
can strengthen our resolve.
Behavior-Based Habits Identity-Based Habits
Context (Alcohol): "No thanks, I'm Context (Alcohol): "No thanks, I am

trying to cut down on my drinking." alcohol-free" or "I am a non-drinker."
"I'm trying to run three times a week." "I am a runner."
Context (Creativity): "I’m trying to

Context (Creativity): "I am a creative
add more time for creativity like music
person."
and art into my life."
"I’m trying to journal three times a

"I am someone who journals."
week."
"I am trying to read more." "I am a reader."
Clear, J. (2018). Atomic habits: An easy & proven way to build

good habits & break bad ones. Penguin.

Habits and Identity
When we establish identity-based habits, they become deeply rooted in

our core values. By utilizing language that mirrors our values and
identity in shaping these habits, we reinforce their significance. This
approach not only solidifies their meaning but also provides us with
clarity about why we prioritize these habits and their importance in our
lives. It's a powerful way to align our daily actions with our broader
sense of self and purpose.
Neurodivergent Implications
Many Autistic and ADHD people are deeply driven by our values.
Incorporating these values into our habit conversations infuses
the process with a renewed vigor and purpose.
However, at the same time ADHD and Autistic folx frequently

encounter imposter syndrome. So, it might initially feel
r
challenging to adopt affirmations like “I am a runner” when
you're just beginning to run. However, this is exactly why
embracing positive identity-based habits is beneficial. Many of us
have, over time, internalized negative identities. So intentionally
cultivating positive identities around our habits is one way of
counteracting the many negative identities we have internalized
along the way.

Habits and Identity
Exercise
Optional Exercise
A values sort is where you have a deck of cards with different values on
them and then you sort them into the order of what you value. This is a
great way to get clear about your values. Personally, I enjoy using paper
value card decks (I enjoy the tactile element). However, you can also
easily do this through many digital programs for free.
If purchasing a value deck, organize the values into three main piles: 1)
This matters to me, 2) Not sure, 3) Nah, not a high value.
Then go through the “This matters to me” pile and pick out your top 10,
then your top five. r
You can also lay out your values and look for “value clashes.” For
example, I value belonging and connection, but I also value sensory
safety and rest, and at times these values can feel as if they are at odds
with one another. I like the value exercise because it doesn’t just help
you gain clarity on your values, but also it gives you language to
explore things like where value clashes are showing up in your life. Or if
you’re partnered, you can both do it and look to see where your values
clash and create tension. This helps externalize and contextualize many
of the conflicts that come up for couples.
Physical Value Card Deck: The Values Cards
Digital Value Sort:

Think2Perform: https://www.think2perform.com/values/
The Good Project: https://www.thegoodproject.org/value-sort

What Are Habits?
Habits and Neuroplasticity
The Neurology of Habits
Our brain is designed to pursue efficiency through forming automatic
habits. A key player in this process is the basal ganglia, a complex group
of nuclei that manage emotions, memories, and pattern recognition.
This area of the brain is essential for transforming repetitive actions into
automatic routines.
As we engage in activities like backing our car out of the driveway or

making coffee, these motor movements become etched in the basal
ganglia. This automaticity allows the brain’s gray matter, tasked with
processing information and decision-making, to divert attention to
other tasks. Essentially, as habits form, the gray matter is less engaged
in these now-automatic tasks, freeing up cognitive resources.
The brain, wired to conserve effort, is constantly seeking ways to make

any repeated routine a habit. Neural pathways are strengthened each
time a habit is performed. Neurotransmitters like dopamine play a key
role, especially in habits associated with rewards, which further
reinforce these pathways.
Moreover, our brain is constantly attending to environmental cues,

forming associations that trigger routines. The basal ganglia, upon
recognizing these cues, can initiate an action, often before we
consciously decide to act. Understanding how this works in our brain
helps us understand how we can make neuroplasticity work for us
rather than against us.


Bushwacking Metaphor
When I used to backpack, it was intense — everything on your back,
navigating with just a compass and an old map. Sometimes, the trail
didn't lead where we needed to go, and that's when we'd “bushwhack.”
This means forging your own path through uncharted territory, where
no trail exists, to reach your destination.
If you're familiar with backpacking,

you'll know that new trails often
start when hikers step off the well-
trodden path. At first, these new
paths are hard to see, just faint
lines among the underbrush and
trees. But with more people
walking them, they slowly turn into
clear, distinct trails.
This is just like what happens in our brains. When we first try
something new, it's like stepping into a dense forest in our mind,
where no path exists. The first few times are tough, like pushing
through thick underbrush. But as we keep at it, repeating the habit,
it’s like more and more people walking that same route in the forest.
Gradually, a faint line turns into a well-worn path. Our brains work the
same way, creating stronger connections each time we repeat an
action, eventually making it easier and more automatic, just like a
well-used trail in the woods.

Bushwacking Metaphor
Your brain is similar to the vibrant forest. Here, each habit forms its own
unique path. The more frequently we tread along these paths, the
clearer and more established they become.
This concept is at the heart of

neuroplasticity. Our repeated
actions carve out neural pathways
in our brain. It's like turning a rarely
used footpath into a well-paved
road. Each time we repeat a
behavior, we strengthen these
pathways, making the action easier
and more natural over time.
Instead of reinforcing existing paths, sometimes we venture into new

areas of the forest, creating fresh trails. Like when we form new habits
or learn new skills. Just as a new path in a forest starts rough and
overgrown, a new neural pathway is weak at first. However, with
consistent use and practice, it becomes just as defined and accessible
as the older, more familiar paths.
So, when Charles Noble observed that we first make our habits, and
then our habits make us, he was spot on, and not just metaphorically
speaking! Our habits are quite literally sculpting the terrain of our
brain. Each action we repeat carves a little more into the neural
pathways. This means whether we're treading familiar trails or blazing
new ones, we possess the ability to shape the landscape of our brain.

The Power of Associations
Before we wrap up our discussion on neuroplasticity, it's important to

understand the power of associations in shaping our brain's pathways.
Neuroplasticity: This term refers to our brain's

remarkable ability to adapt to new situations,
routines or environments by creating new neural
pathways. It is the foundational process that
enables us to change our habits and behaviors.
Neuropsychologist Donald Hebb's famous phrase, "Neurons that fire

together, wire together," captures the essence of this process. Every
sensation, thought, feeling, and experience activates thousands of
neurons, which form a network. Through repetition, the brain not only
creates new neural pathways but also establishes neural pairings —
linking two signals together.
Returning to our woods metaphor, consider how a trail becomes more

distinct and easier to travel as more people use it. Similarly, neural
pathways become clearer and stronger with frequent use. When two
signals are paired – a phenomenon known as "neural binding" – this
creates a new pathway. The more this pathway is used, the more
defined it becomes, strengthening the associated urges or responses.

The Power of Associations
For instance, my child and I began watching Grey’s Anatomy on

Fridays, pairing it with Takis (a spicy chip). Soon, Grey’s triggered
cravings for Takis. This sort of neural pairing happens often, especially
with dopamine-inducing activities like chips and TV. Our brains start
linking these activities, forging new neural pathways. As a result, one
(turning on the TV) prompts a craving for the other (chips). This is also
why fast-food ads use catchy jingles—to make your brain connect the
tune with their food, sparking cravings upon hearing it.
This neural binding means that one signal (TV) will automatically
evoke the other (chips). It's a testament to how our habits, even the
seemingly small ones, are intertwined with our neural architecture.
When the activities release dopamine the connection and pathway
forms even more quickly! Where there are rewards, the brain returns.
Understanding this, it becomes clear why establishing a new habit

often requires consistent practice, or why breaking a habit that
releases dopamine can be hard to deconstruct. People often talk
about how much time it takes to form a new habit (or break one), but
really it’s more about how many repetitions than how many days.

How To Use Neuroplasticity for Habit Formation
The brain's propensity for pairing neurons is a double-edged sword. It's

why we often find ourselves trapped in unhelpful habit loops. When we
form associations in our environment that trigger these habits,
breaking free becomes challenging, as we're constantly exposed to the
associative cues that activate them!
However, the same principle of neuroplasticity gives us a powerful tool

to re-engineer our habits and form new, helpful ones. By consciously
creating specific associations, we can guide our brains to automatically
engage in these positive activities.
Consider these examples of how neural pairing can aid habit formation:
1. Integrating Necessary Tasks with Existing Habits: If you drink

coffee every morning, try coupling it with three deep breaths or five
stretches before your first sip. Over time, this will establish a new
association and neural pathway.
2. Replacing Negative Habits: Link triggers of unhelpful habits with
positive actions, such as relaxation exercises, to form new neural
networks. For instance, I'm currently working to replace my night-
time Takis snacking during 'Grey's Anatomy' with drinking tea.
In summary, grasping the concepts of neuroplasticity and neural

associations arms us with the knowledge to mindfully shape our habits.
Through intentional pairing of actions and behaviors, we can craft
pathways that lead towards more helpful habits.

What Are Habits?
Understanding Habit Loops
Habit Loops
How Habits Form
As we've explored the nature of habits, their formation, their connection

to our identity, and the role of neuroplasticity, we now reach a crucial
part of Section One. This segment is foundational for the rest of the
workbook as it delves into how habits specifically form through “habit
loops.”
Understanding habit loops allows us to dissect our actions into smaller,

manageable steps. This is key for engineering helpful habits and
dismantling unhelpful ones. We'll first review the basics of habit loops,
and then, in the subsequent sections on forming and breaking habits,
we'll apply this information.
Habit Loops
How Habits Form
The concept of habit loops has been discussed by various experts, each
presenting slightly different models. In this workbook, we will often
draw from the work of James Clear, author of Atomic Habits. According
to Clear, habits consist of four distinct components:
1. Cue: The trigger that initiates the habit.

2. Craving: The motivational force behind the habit.
3. Response/Routine: The actual behavior or action taken.
4. Reward: This answers the question, “Is this worth remembering and
repeating in the future?”
Over time, the cue and reward become deeply intertwined. A powerful
sensation or craving emerges, signaling the birth of a new habit. At this
juncture, our brain begins to establish new neurological routines,
creating a fresh habit loop, and thus a new pattern of behavior
emerges.

The Habit Loop
Cue Craving
We are exposed
to a cue which
A craving is
predicts
triggered which
a reward CR motivates a
A response
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Response
A reward is provided
A response or
(dopamine, resolve of
routine is carried
uncertainty, distraction,
out to satisfy the
etc.) which satisfies
craving
the craving — over time
the reward becomes
associated with the cue
making this a
reinforcing loop
Clear, J. (2018). Atomic habits: An easy & proven way

to build good habits & break bad ones. Penguin.
Habit Loops
How Habits Form
Think of the process of forming a habit as a continuous cycle that's

always active. Your mind is like a radar constantly scanning your
surroundings, guessing what's coming up, experimenting with how
you react, and learning from what happens.
Here's how it works in simple terms: a cue acts as a signal that sets
everything in motion. This cue sparks a craving or a desire. This craving
then drives you to respond or act in a certain way. The action you take
leads to a reward, which satisfies the craving. Interestingly, this reward
gets linked back to the original cue. So the next time you encounter
the cue, the whole cycle starts again.
Next, we will briefly take a closer look at each component of this loop.
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Cues
What is a cue?
Your mind is constantly scanning your environment (internal and

external) for hints of where the next reward is going to come from.
The cue is the first indication that we are near a reward. Cues can be
almost anything — they can be external or internal (think emotions,
pain, thirst, etc.). Cues might include:
Visual trigger
Certain Places
Times of day
Company of certain people
Distinct contexts or environments
Emotions
Physical sensations like thirst, pain or sensory overwhelm
If you recall neuroplasticity, the more the cue is associated with the
reward the strong the cue will be (because the neural pathway has
formed that tells the brain this is a rewarding cue!)


Cues
Examples of External Cues
An Alarm or Alert: A phone notification, alarm clock, or calendar

reminder.
A Picture: Seeing an advertisement, something on TV, or observing
someone else doing an activity.
Environmental Factors: The layout of a room, weather conditions, or
specific locations like a gym or a cafe.
Social Interactions: Being with certain people, social media posts, or
attending events.
Time of Day: Specific times like lunchtime, bedtime, or after work.
Sounds: A particular song, background noises, or specific
announcements.
Smells: The aroma of food, scent of a perfume, or smells associated
with places like a bakery or a gym.
Visual Triggers: Signs, logos, or seeing a specific item like workout
gear or a book.
Routine Activities: Following a daily sequence, like brushing teeth
after breakfast.
Environment: Over time the objects in our environment become
associated with feelings, activities, events and become a cue.

Cues
Examples of Internal Cues
Uncertainty: This can serve as a cue that drives us to seek

reassurance. We might find ourselves asking for opinions, googling
for answers, or looking for validation from others.
Emotions: Our emotions often act as powerful cues. Negative
emotions like sadness or anxiety might prompt us to find ways to
escape discomfort, while positive emotions like joy or excitement
can lead us to seek activities that enhance these feelings.
Thirst or Hunger: Basic physical sensations are natural cues.
Feeling thirsty or hungry motivates us to drink or eat.
Physical Pain: Pain can be a cue that leads us to seek relief,
whether through numbing, rest, or other forms of comfort.
Thoughts: Our internal dialogue and thoughts can trigger cues,
especially if they cause unease or distress.
Intrusive Memories: Memories, particularly intrusive and unsettling
ones, can act as cues. We might find ourselves trying to escape or
suppress these memories, leading to various coping behaviors.
Fatigue: Tiredness or exhaustion can cue behaviors aimed at finding
rest or energy, like taking a nap or reaching for a cup of coffee.
Boredom: Experiencing boredom can be a significant internal cue,
leading us to engage in activities that provide stimulation.
Stress: When we're stressed, it can cue behaviors that we believe
will help alleviate this tension.
Loneliness: Loneliness can act as a cue, driving us to seek social
interaction or connection through social media or other means.

Craving
What Is a Craving?
Cravings are the motivational

force behind every habit.
— James Clear
Craving is the driving force behind our actions, and it's deeply
intertwined with the neurotransmitter dopamine. Dopamine plays
a key role in motivating us to pursue certain behaviors. In fact,
studies have shown that when dopamine is blocked in animals, like
mice, they lose the motivation to eat or drink, demonstrating how
critical dopamine is for motivation and for mobilizing us for action.
When we talk about cravings, we often think of the obvious ones: a

craving for a donut, the desire for sex, the urge for a cigarette, or the
longing for alcohol or exercise. However, to truly understand
cravings, we need to delve beneath these surface desires.
As James Clear put it: “what you crave is not the habit itself but the
change in state it delivers. You do not crave smoking a cigarette
you crave the feeling of relief it provides. You are not motivated by
brushing your teeth but rather by the feeling of a clean mouth. You
do not want to turn on the television. You want to be entertained.
Every craving is linked to a desire to change your internal state.”


Craving
What Is a Craving?
Cravings are often indicators of deeper, underlying motivations and
needs, many of which have been essential since our ancestral days.
Fundamental human needs like connection, safety, food, and shelter
often lie beneath these more immediate cravings.
For instance, if we feel stressed and uneasy and find ourselves craving
a cigarette, the underlying craving is actually for calmness and stress
relief. Similarly, when we experience loneliness, we might find
ourselves craving social media as a way to alleviate the discomfort of
isolation. Consider these additional examples:
1. Craving for Sweet or Fatty Foods: Beneath a craving for sweets or

fatty food can be a deeper need for comfort or a reward, often
stemming from feelings of deprivation or stress.
2. Craving for Adventure: This might reflect an underlying need for
novelty, stimulation or escape from the monotony of daily life.
3. Craving for Social Media Likes: This often points to a deeper need
for belonging, connection, self-esteem and validation, especially in
a society that emphasizes achievements and social status.
4. Craving for Knowledge: This could be driven by an underlying
desire for control and understanding in a world that often feels
chaotic, or could derive from a desire to reduce uncertainty.
By exploring the underlying motivations, we can address our cravings

with more care and make choices that align more closely with our
underlying needs and core motivations.

Response
The Action
Response, the next element in the habit loop, is the action or series of
actions taken following the cue, fulfilling the craving. This habit can
take many forms – it could be a physical activity, a mental task, an
emotional practice, or even a simple thought. These responses can
range from visible actions, like checking email or going for a run, to
internal habits that occur in response to certain thoughts. Responses
can include:
Specific Actions: Such as grabbing your morning coffee, checking

notifications, offering a particular greeting, or brushing your teeth.
Sequences of Behaviors: Like a morning routine that involves
showering, dressing, and eating breakfast.
Emotional or Practices: This could involve deep breathing
exercises, grounding techniques, or practicing self-compassion in
response to stress.
Work-Related Activities: Checking emails as the first task of the
day, organizing meetings, or tackling specific tasks.
Self-Care Practices: Following skincare routines or other self-care
practices.
The nature of our response hinges on several factors. Firstly, our

motivation level plays a key role. If the required effort exceeds what
we're willing to invest, we're less likely to engage in the behavior. This
is where the concept of 'friction' or barriers comes into play – the more
obstacles between us and the action, the less likely
we are to complete it.


Response
The Action
Responses can also look like engaging in less helpful habits that have
been associated with the cue and craving, such as:
Mindless Social Media: Frequently scrolling through social media

platforms as a habitual response to boredom or anxiety.
Drinking Wine or Alcohol: Consuming alcoholic beverages as a
routine way to relax or socialize.
Smoking: Using cigarettes or other tobacco products as a stress-
relief mechanism or social habit.
Mindless Snacking: Routinely eating unhealthy foods, especially in
response to stress or as a form of comfort.
Checking Behaviors: These involve repeatedly checking emails,
sports scores, test results, or other similar items, often driven by
anxiety or a need for approval from others.
Binge-Watching TV: Routinely spending excessive time watching
television or streaming services, often at the cost of sleep or other
activities.
Nail Biting or Skin Picking: Engaging in these behaviors as a
response to stress or anxiety.
Negative Self-Talk: Repeatedly engaging in critical or demeaning
internal dialogue.
Reward
The Reinforcer
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. — James Clear
At the heart of every habit lies the reward — the ultimate goal that
drives our behavior. Rewards serve two primary purposes in the
habit loop:
Satisfaction: The immediate function of a reward is to satisfy the

craving that the habit loop has initiated. This could be the satisfaction
of hunger, the attainment of social connection, or the momentary
relief from a desire. Rewards provide a sense of contentment and
temporary relief from our cravings.
Learning and Reinforcement: Beyond just satisfying immediate

desires, rewards play a key role in teaching our brain what actions are
worth remembering and repeating. Our brains are hardwired to detect
and remember rewards. As we go about our daily lives, our brain is
continuously assessing which actions bring us pleasure. Rewards
inform our brain which actions should be repeated in the future (i.e.,
which neural pathways are going to get laid down and repeated).
Rewards and ADHD

ADHD brains are especially wired for reward sensitivity, making
us more prone to various addictions like alcohol or gambling.
Therefore, understanding and managing rewards in habit loops is
a particularly important step for us.

Reward
The Reinforcer
Rewards can exist in all shapes and sizes. They may manifest as a release
of neurotransmitters like dopamine or endorphins, providing a sense of
pleasure or satisfaction. Rewards can also be emotional, such as feelings
of calm or comfort. The duration of these rewards can vary; some may be
fleeting, while others have longer-lasting effects. Here are some rewards
a person may experience:
Release of Dopamine or Endorphins: Feelings of pleasure or

euphoria after engaging in activities like exercise, eating, or
accomplishing a task.
Sense of Calm or Comfort: Emotional relief or relaxation following
habits like meditation, listening to music, or a warm bath.
Achievement or Success: Satisfaction from completing a goal or
task, such as finishing a work project or hitting a fitness milestone.
Social Connection: Feelings of belonging or happiness from social
interactions or activities with friends and family.
Stress Relief: Temporary relief from stress or anxiety through habits
Physical Relief: Comfort from physical actions like stretching,
massaging, or eating when hungry.
Mental Stimulation: Enjoyment or fulfillment from engaging in
hobbies, puzzles, or learning new skills.
Sense of Control: The feeling of order or control over one’s
environment or life.
Escape or Distraction: Temporary relief from reality or current
problems through activities like binge-watching, gaming, or
daydreaming (potentially negative in the long term).
Approval or Validation: Positive feedback or acknowledgment from
others, leading to feelings of acceptance or pride.

Reward
The Reinforcer
The more rewarding a behavior feels, the more reinforcing it

becomes, making the habit stronger and more closely associated
with the cue. This is where neural binding comes into play. Over time,
the reward becomes intricately linked to the cue, making the habit
deeply motivating. This is why certain habits are so compelling and
why they can sometimes be challenging to change. For example:
Eating Comfort Food: After a long, stressful day, the

reward of comfort food is not just in the taste but also in
the relief from stress, reinforcing the habit.
Checking Social Media: The reward might be the
temporary escape from boredom or loneliness, which
reinforces the habit of frequently checking your phone.
Procrastination: The immediate reward is the avoidance of
a challenging or unpleasant task, making procrastination a
recurrent habit despite its long-term downsides.
Some rewards, like those mentioned above, might be beneficial in the

short term but could ultimately lead us away from our core values and
desired identity in the long-run. To determine how helpful a habit is, I
like to do the “short-term benefit” and “long-term benefit” analysis. If a
reward is beneficial in the short-term but not the long-term it is likely
not serving me well. If it’s beneficial in both the short-term and the
long-term than this is a habit that feels good and is consistent with
my goals and identities. To help you navigate this complexity, you'll
find a “Reward Inventory” at the end of this section.

Reward
The Reinforcer
Rewards are the pivotal element that closes the feedback loop,
completing the cycle of a habit. And then as the reward becomes
associated with the cue the loop strengthens.
According to James Clear, each of the four stages of the habit loop is
essential for a habit to form and sustain. If any stage is inadequate,
the habit fails to take hold. For example:
If we eliminate the cue: Without the initial cue, the habit loop never
gets triggered. The cue is the starting gun for the habit race; without
it, there's no race to run.
If the craving is reduced: If the craving is weak, there's insufficient

motivation to propel you into action. Craving is the fuel that powers
the habit engine; without it, the engine fails to start.
If the behavior is too difficulty: If the behavior or response is too

challenging, it becomes improbable that you'll complete it. This is like
having a race track that's too difficult to navigate.
If the reward is inadequate: If the reward doesn't fulfill the desire or

craving effectively, there's no incentive to repeat the behavior in the
future. The reward is the finish line of the habit race; if it's not
appealing, the race loses its purpose.
Before getting to the worksheets, let’s first review a few examples of

the habit loop in action.


The Habit Cycle U
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Let’s provide some examples of the habit loop to bring it to life:
Youtube app notification example:

Cue: You receive a notification about a new video from your favorite
YouTuber.
Craving: Intrigued about the video's content, you feel a strong urge to
watch it.
Response: You open the YouTube app and start watching the video.
Reward: Your curiosity is satisfied, and you enjoy the entertainment of
watching the new video. Gradually, this
sense of satisfaction becomes linked to
YouTube notifications.
Text notifications:
Cue: Your phone buzzes with a new text message.
Craving: You wonder who might be messaging you and if it's
something important or urgent.
Response: You check your messages to see who texted and what it's
about.
Reward: Your curiosity is resolved, and any anxiety about
missing something urgent is alleviated. Over time,
this relief becomes associated with the sound of a
text notification.

The Habit Cycle U
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Morning Coffee or Tea:

Cue: You wake up in the morning.
Craving: You desire to feel alert and crave the warm, comforting
taste of coffee/tea and the energy boost it provides.
Response: You brew a cup of coffee or tea and drink it.
Reward: You feel more alert and enjoy the taste and
warmth of the coffee or tea, reinforcing this
morning ritual.
Hydration Habit Loop:

Cue: You experience thirst or see your water glass or water flask.
Craving: You feel the urge to quench your thirst/fulfill your water
goal for the day.
Response: You take a sip of water.
Reward: You feel refreshed and hydrated.*
*This is a great example where we may need to rework cues for

neurodivergent bodies. For those who do not experience conventional
cues like thirst, we need alternative cues. For instance, using a water
bottle with measurement marks can serve as a visual prompt to drink
water regularly. Setting regular alarms or associating water intake with
routine daily activities (like after a bathroom break or before meals) can
also be ways of creating a cue if your body doesn’t naturally provide it.

The Habit Cycle U
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Intrusive Memory:
Cue: An intrusive memory surfaces, bringing feelings of shame and
embarrassment.
Craving: You want to escape the discomfort of these emotions.
Response: You call yourself a bad name and shame yourself, as a
way to quickly dismiss the memory.
Reward: Punishing yourself brings short-term relief from the
shame emotions. Over time, calling yourself bad names becomes
associated with the cue of shameful memories, reinforcing the
shame spiral.
This habit loop is particularly relevant to my personal experience and

often resonates with neurodivergent individuals who practice
masking. Breaking this fast-acting cycle can be challenging, but it's
possible by replacing self-punishment with neutral or compassionate
statements.
For example, over time, I have mostly learned to redirect the harsh
words and replace them with phrases like, "That is a painful memory,"
or "Ouch... that's a painful thought." However, I had to build up to this.
At first I started with catching them mid action and practiced
redirecting the harsh words. Instead of saying, “Damnit, you're such an
idiot,” I started by catching it and just saying “Damnit,” removing the
direct criticism towards myself. Over time, these gentler responses can
help diminish the intensity of the shame associated with intrusive
memories, leading to a more compassionate and self-affirming cycle.

Cracking the U
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To Boost Habits
In his book Atomic Habits, James Clear highlights how we can use
this understanding of the habit loop to effect change. By addressing
each of the four core components of the habit loop. He refers to this
as the “Four Laws of Behavior Change.”
1. Make the cue more visible (cue)

2. Make the activity more
attractive (craving)
3. Reduce friction (response)
4. Make it satisfying (reward)
By understanding these four core ingredients of a habit we can now

learn how to make habits more likely (or less likely) to take place. The
remainder of this workbook will focus on this.

Closing Activity
Reward Inventory
Next we are going to turn to activities to increase or decrease habits.
But before we do that we need clarity about which habits are
working for us and which ones are not serving us well. The following
inventories are designed to help you gain clarity on this.
Is this reward helpful in the short-term? Is it

helpful in the long-term?
Does this habit move you closer to your values

and identity or farther away?

Reward Inventory Tracker
Short-Term/Long-Term Analysis
Helpful in the Helpful in the

Habit/Reward short-term? long-term?
NOTES
+/- +/-
Offers immediate
entertainment and
Example: When stressed I binge
watch TV Shows + - relaxation, however often
disrupts my sleep patterns
and makes me feel worse
afterward.

Habit Inventory Tracker
Analysis (Helpful, Neutral, Unhelpful, Mixed)
Value/Need
Addressed
Helpful Unhelpful Neutral Mixed
Habit (Is this habit
+ (-) (=) (both +/-) connected to a
value or need?)
Wake up and get Need: Desire

coffee to feel alert
Shower Hygiene

Section Two:
Habit Boosters
Section Two Overview
In this section, we will look at how to address different components of
the habit loop to make it more likely that we will engage in the habits
we want to.
Part One: Make it More Visible - This section explores

how to make the habit cue more visible.
Part Two: Reduce Friction- This section reviews ways

of making the habit easier and to reduce friction.
Part Three: Make it Glimmer This part introduces

ways to make your habit more attractive and more
rewarding.
This section presents an adaptation of James Clear’s “Four Laws

of Behavior Change.” Clear suggests that to effectively cultivate
habits, we must engage with each of the four core components
of the habit loop. I have tailored Clear's framework to be more
streamlined. For a more in depth overview I recommend
checking out his book Atomic Habits.

Habit Boosters
Increase Visibility
If you want to make a
habit a big part of your
life, then make the cue a
big part of your
environment.
— James Clear, Atomic Habits

Rethinking Habits
Beyond Willpower
Many attempts at habit change, particularly around the New Year when
we're filled with hope and resolutions, often fail. There are several
reasons for this, but a key factor is the way many of us approach habit
and behavior change. We start with good intentions, bolstered by hope,
motivation, and willpower. Yet these, while essential, are not enough on
their own. The reality is that there's a science and an architecture that
must be understood and applied in habit formation.
The focus is often on willpower, and not only does this approach often
prove ineffective, but it also sets us up to feel badly about ourselves
when our willpower inevitably runs out. Here’s an important aspect
about willpower that many people overlook: It functions like a non-
renewable resource.

Rethinking Habits
Beyond Willpower
Have you ever noticed how it’s easier to stick to goals like eating
healthier in the morning than at night? That’s because, as the day
progresses, you're gradually using up your willpower.
Each time you walk by chip bags and

donut boxes (a cue) and choose not to
indulge in your craving, you're
expending a bit more of this finite
resource. Willpower is influenced by
the brain's glucose levels, and when
these resources are low, our self-
control can significantly weaken.
This reveals a crucial point: relying solely on willpower for habit change
is not a sustainable strategy. Instead, a key approach is to design our
environments in a way that conserves our willpower. By reducing
exposure to cues that trigger unwanted cravings, we preserve our
willpower for essential decisions and tasks.
Gailliot MT, Baumeister RF. The physiology of willpower:

linking blood glucose to self-control. Pers Soc Psychol Rev.
2007 Nov;11(4):303-27.

Rethinking Habits
Beyond Willpower
Habit change is about so much more than just using sheer willpower
to muscle through old cravings and inertia challenges. We need to
strategically manage our willpower reserves throughout the day. This
involves not only limiting cues that incite cravings but also
enhancing cues and accessibility for the habits we wish to cultivate.
By setting up our environment to make it easy to do the things we

want and hard to do the things we don’t want, we save ourselves
significant amounts of willpower. This strategic approach to habit
formation involves increasing the presence and convenience of
desirable habits and reducing those of undesirable ones, effectively
safeguarding our willpower. Such a method not only makes the
process more manageable but also more successful in the long term.
The idea of willpower as a finite resource that gets “used up” is part of
the "ego depletion" theory. While this theory has been popular, recent
research and debates in psychology suggest that it might be an
oversimplification. Factors such as an individual's beliefs about
willpower, their current motivation, and emotional state, as well as the
specific context, significantly influence self-control. Therefore, while the
metaphor of willpower as a limited resource can be helpful and we
should consider this concept when attempting habit formation, it
should be viewed as part of a more complex and nuanced
understanding of self-control.

Rethinking Habits
The Power of Environmental Design
After understanding the limits of willpower, the next step of habit

formation involves a concept that’s both simple and profound:
environmental design. The spaces we inhabit — our homes,
workplaces, even our digital environments — are not just passive
backdrops to our lives; they are active participants in the formation and
maintenance of our habits. We shape space and space in return shapes
us. It's time to shift from being mere inhabitants of these spaces to
becoming their architects. Here are some things to consider when
shaping your space with an eye on habit design:
Firstly, consider the principle of creating and reducing friction. For

habits we aim to discard, we introduce friction, a kind of subtle
resistance that makes these actions less appealing, less automatic
(more on this in Section Three). We do this by decreasing visibility and
increasing barriers. On the flip side, we grease the wheels for habits we
want to foster, making them the path of least resistance. Through
increasing visibility and increasing ease we make it more likely to
engage in the habits that we want to be doing.

Rethinking Habits
The Power of Environmental Design
Take for example, a persistent habit, like smoking. For many, the habit
is maintained not just by a physical craving but also by a web of cues: a
coffee break, a stressful moment, an ash tray, a smell, even a specific
social setting. These cues are like invisible threads, each tugging at the
decision-making process. By consciously altering our surroundings, we
can snip these threads one by one.
We can use this same strategy (in reverse) to cultivate positive habits.
Imagine sprinkling triggers throughout your environment that nudge
you towards the habits you aspire to. These cues act as gentle
reminders, guiding you back to your chosen path, making the best
choice not just an option, but the most obvious one. When the cues for
good habits are right in front of you, it makes it more likely to happen.
The truth is, most spaces we use are not ideally designed, and it's rare
to find environments that are truly well-suited for our habits. Most of us
live in a world designed by others, a world that nudges us along paths
laid out by someone else's intentions (this is especially true in the
digital space!). But you have the power to rewrite this script. By altering
the spaces where you live and work to increase exposure to positive
cues and reduce the negative ones, you take back control and become
your own architect.
In the end, environment design is not just about habit change, it's
about influencing how we engage with the world. It's a call to move
from being passive consumers to active designers of the spaces that
shape us.

Habit Visibility
Increasing Cue Visibility
The process of redesigning your environment for the habits you desire
begins with a critical step: increasing the visibility of cues that activate
the habit. Remember, in the habit loop, the first spark that ignites a
habit is the cue, which can be external or internal. To cultivate habits
you want to encourage, you need to make these cues more prominent.
This is a crucial step that is often overlooked, and where many attempts
at building new habits fall short.
The Context Becomes the Cue

Initially, the cues that trigger a habit might be very specific. However,
over time, your habits become associated not just with a single trigger,
but with the entire context surrounding the behavior. For instance,
consider how social situations often lead to increased drinking. It's not
just one element – like seeing a friend with a drink or noticing beers on
tap – but the whole scenario that becomes the cue. Or if we always
relax in our living room and watch T.V at night, the whole living room
cues relaxation. Or if we work in bed/bedroom, the bedroom becomes
the cue for work (hint: this impacts sleep!).
Our environments are more than collections of objects; they are

networks of relationships. The objects around us don’t define our
behavior; our relationships with them do. Given that the
neurodivergent brain is highly associative, context cues arguably play
an even more significant role for us! This heightened association
reinforces the importance of seeing our environment not just as filled
with objects, but as spaces rich with relationships and associations.

Habit Visibility
Increasing Cue Visibility
Individual Contexts and Habit Formation

Complicating matters, different people may have distinct memories
and associations with the same place, leading to different habits. By
intentionally training a place to be linked to a specific habit, you
strengthen the habit's association with that context. For example,
using your bed only for sleep reinforces the association of the bed
with sleeping, enhancing the habit of falling asleep more quickly.
New Environments, New Habits

Changing habits can be easier in a new environment. It's often more
straightforward to associate a new habit with a new context than to
build a new habit in the face of competing old cues. A new setting
allows for the creation of new environmental cues and relationships,
unburdened by old associations. However, it’s not very practical to up
and move every six months! One work around is to re-arrange
furniture to disrupt old associations and create new ones.
In summary, the entire context surrounding a behavior becomes the

trigger over time. By increasing the visibility and presence of cues in
your environment, you pave the way for more lasting habit
formation. Redesign your spaces not just as places you inhabit, but as
a way to become an architect of your very habits.
Footnote: Indigenous knowledge and wisdom have long recognized our relationship with space
as deeply relational, rather than merely transactional. The concept of treating space primarily as
an object, or a passive backdrop, largely stems from European and colonial ideologies. As we
engage in the process of redefining and reclaiming our relationship with our environments, it's
crucial to acknowledge the foundational role of Indigenous knowledge in this journey. For those
interested in exploring this further, delving into the fields of Indigenous architecture, spatial
justice theory, or place attachment can provide deeper understanding.

Environmental Cues
Here are just a few ways you can increase
visibility of cues in your environments:
Self-Compassion Workout Clothes Cue Cards

Cards
Lay out workout Stick notes or cue
Display self-
clothes or shoes where cards with visual
compassion cards in
you will see them first reminders on the
plain sight if you're
thing in the morning. place where you’d
focusing on
like to engage the
transforming
habit.
negative self-talk.
Strategic Book
Set Up Notifications
Placement
Strategically Placed Set up notifications on Place a book on your
Exercise Equipment your phone or nightstand to
Keep a yoga mat, calendar to remind encourage reading
dumbbells, or you to drink, eat, instead of screen time
resistance bands in move, breathe, etc. before bed.
a visible spot in
your living area.
MY CUE INVENTORY
Brainstorm cues in your environment that you would like to
increase and ones that you would like to decrease.
Cues To Increase Cues To Reduce

Habit
Cue Cards
Printable Cards for Visible
Reminders
Take my
10 Kettlebell
Vitamins
Swings
Take
three
breaths
Directions:
This collection of cards is designed to provide you with visual cues, which
you can strategically place throughout your life. Cues play a crucial role in
reminding us to do the thing. The first step in forming new habits is making
the cue more visible. This can be particularly helpful when habit stacking.
For example, if you plan to say two things you’re grateful for when you eat
your lunch you could put a cue card in with your lunch, or if you have a cup
of coffee each day, tape a cue card to your coffee pot to remind you to do
five seconds of stretching before your first sip of coffee.
Here's how to get set up:
1. Print and Prepare: It's recommended to print out these strategies on

4x6 notecards or cardstock for durability. For an added layer of
protection, consider laminating them.
╰┈➤If you don't have cardstock available, simply print on

regular paper and glue the strategies onto notecards for an
easy do-it-yourself approach.
75
Digital Use Directions:
You can also use these Cards digitally in the following ways:
1. Digital Notecards: Create digital versions of the cards using design

tools or apps. Save them as image files or create a digital slideshow
presentation to access on your computer, tablet, or smartphone.
2. Mobile Apps: Utilize note-taking or organization apps that allow you to

create virtual notecards to provide virtual cues.
3. Digital Planners: Incorporate the habit cues into digital planners or

organization tools that support adding images or attachments. Import the
cards as images or PDFs into your digital planner for quick and easy
reference.
4. Screensavers or Wallpapers: Save the cues card as images and set

them as your screensaver or wallpaper on your electronic devices. This
ensures the cues are visible every time you unlock your device, serving as
gentle reminder.
76
Habit Cue Cards Example
Take my
Vitamins
Take
three
breaths
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Habit Cue Cards
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Insert habit
here
Habit Cue Cards
Habit Boosters
Increase Ease
Reduce Friction
Plan Ahead and Increase Ease
The first key element in designing our environment to foster better

habits is increasing visibility. The second, equally important element, is
to reduce barriers or friction.
There are numerous strategies to achieve this, including modifying our

environment, planning ahead, and being strategic and specific in our
planning.
Due to differences in executive functioning, our brains may struggle

with breaking tasks into smaller, manageable steps. This challenge can
increase the likelihood of feeling overwhelmed and giving up when
confronted with obstacles. Therefore, proactively minimizing these
obstacles is key. By reducing friction in advance, we significantly
enhance our ability to complete tasks and maintain new habits.

Reduce Friction
Plan Ahead and Increase Ease
Take, for example, a recent change in my own life. We introduced a

new puppy to our household, which already included a three-year-old
Havanese dog. Given the grooming demands of the Havanese breed,
and my previous struggles with maintaining regular grooming, I
decided to set up a designated grooming area in the corner of a room. I
equipped a portable shelving unit with all necessary grooming
supplies, including treats.
This setup significantly reduces the friction of locating everything when

it’s time to groom — a task that my ADHD brain was finding
challenging! By establishing a consistent grooming location, I am not
only reducing barriers but also creating associations (cues!) for myself
and my dogs. Why yes, I am in fact, turning grooming into a habit!
And there are a lot of reasons this works, can you spot them?
The corner creates a visual cue reminding me to groom the dogs.
I’ve reduced barriers by having all the items located together in one
location.
I’ve planned ahead (I do it every night after dinner), so I’ve
associated a time of day to the activity for myself and the dogs.
Doing it daily gives me a sense of accomplishment and
achievement that then gets associated with the cue (seeing the
grooming station).
Reduce Obstacles
Increase Ease
While there are numerous ways to reduce friction, let’s focus on a few
strategies:
Develop Organized Systems: Create systems that streamline your

tasks. For example, keep all necessary supplies for a particular
activity in one designated area. Establish a systematic approach for
routine tasks like laundry, where everything you need is readily
accessible and the process is clearly defined. Habit stacking is one
way to help develop a system around your habits.
Identify and Address Obstacles: Pay close attention to what
hinders your progress. Is it a lack of time, resources, or motivation?
Once you pinpoint these obstacles, work on solutions to overcome
them, whether it's rearranging your schedule, gathering the
necessary tools, or seeking motivation through rewards or
dopamine stacking.
Define Specific and Concrete Habits: Use the SMART (Specific,
Measurable, Achievable, Relevant, Time-bound) criteria to define
your habits. This approach helps in making sure your habit targets
are clear and attainable.
Plan Ahead: This strategy involves planning the “when, where, and
how” of your habits. For instance, “When it's 7 PM, I will change into
my workout clothes and do a 20-minute yoga session in the living
room.”
The following pages will provide exercises to help implement some of

these strategies.

Habit Formation
Create Systems — Habit Stacking
Habit stacking pairs a new habit with an already established one, tapping
into neural plasticity for effectiveness. For example, adding a moment of
gratitude to your existing morning coffee routine. This method is
particularly useful because it increases cue visibility (the existing habit
cues the new one) and leverages the momentum of the first habit to
kickstart the second. This approach is especially beneficial for Autistic and
ADHD folx, who may find initiating new habits challenging due to inertia
struggles. By “borrowing'”momentum from an existing habit, habit
stacking can help overcome this initial resistance.
When implementing habit stacking, consider these tips:
1. Ideal Location: Consider if the location for both habits is compatible.

Does the place where you perform your existing habit suit the new
one you're adding?
2. Matching Frequency: Align the frequencies of your habits. If you drink
coffee daily and want to practice gratitude daily, they're a perfect
match. Similarly, if you wish to take vitamins every day, pair it with a
daily routine. For a weekly habit, find an existing weekly activity to
stack it with.
3. Simplicity Is Key: The new habit should seamlessly integrate with the
existing one. It shouldn't feel forced or complicated.
Additional examples of habit stacking:

Taking three deep breaths each time you open email.
Doing 10 jumping jacks when you shut down your
computer for your lunch break.
Tidying up the bathroom counter while waiting
for the shower to warm up.

Habit Formation
Create Systems — Habit Stacking
To begin with habit stacking, revisit Section One where you
conducted a habit inventory. Reflect on your current habits and
identify which ones could effectively serve as bases for habit stacking.
On the next page, we'll dive into a brainstorming session where you
can explore ideas for new habits to stack on top of your existing ones.
This exercise will help you seamlessly integrate new behaviors into
your established routines.

Habit Stacking Planner
Time of Day Original Habit New Habit (To Stack)
Morning Pour Coffee Set a daily intention

Habit Formation
Get Specific — Cultivate SMART Habits
You have perhaps heard of SMART (Specific, Measurable, Achievable.

Relevant and Time Bound) goals before. While habits are different than
goals, we can borrow this concept and adapt it for habits. When we
create a target habit that is too broad, non-specific or ambiguous our
brain struggles to have something to latch onto. This is where SMART
Habits come into play. We want them to be specific, measurable and
well planned.
By breaking down the habit into specific, measurable, and time-bound

steps, it becomes more manageable and easier to track your progress.
It also fuels our sense of accomplishment when we succeed with these
actionable habits.
For example, if your desire is to create a habit of "eating healthier" or

“exercising more” that is too vague. The brain doesn’t know what to do
with that! A more helpful habit (a SMART habit) would be to something
like, "I will take my probiotic with my morning glass of water every day
for the next month.” It's specific (take a probiotic paired with a task you
already do), measurable (daily), achievable (you can likely realistically do
this), relevant (probiotics is a helpful way to improve gut health), and
time-bound (one month).
S M A R T
HABITS
SMART HABITS
USE THE QUESTIONS BELOW TO CREATE YOUR SMART HABITS.
SPECIFIC
S Get specific! What will I do?

When will I do it? Where will I
do it?
MEASURABLE
M How will I know when it is

accompl ished? (20 reps, 3
deep breaths, etc.)
ACHIEVABLE
A How can the habit be

accomplished? Can I stack
i t with another habit?
R
RELEVANT
How does this habit
connect to an underlying
need or value?
TIME BOUND
T
How frequently will I do this
habit? Daily, weekly, monthly?
Ti p : w h en c o ns i d er i ng w h a t h a b it t o st a c k o r
p a i r i t w i th , c h o o se s o me t hi ng y o u d o o f a
s i mi l a r f re q u en c y.

Habit Formation
Make It Exceedingly Small
When you're cultivating a new habit, start with exceedingly small steps.
I'm talking about really tiny, almost laughably small actions. Here are a
few examples of starting super small:
Workout for just 2 minutes

Read a single paragraph
Floss just one tooth
Pick up just one item
Add one extra vegetable to your meal
Think one kind thought about yourself or someone else
But why does starting so small work? If you can stick to, say, 1-2 minutes
of exercise daily for two weeks, you're building a strong foundation for a
habit. After another week or two, this habit begins to become
ingrained. And as the habit strengthens, you can gradually add a few
more minutes.
For those of us with all-or-nothing thinking patterns, this step can feel
counterintuitive and frustrating! It may be helpful to keep in mind that
the primary goal here is to establish a new neural pathway. Even these
tiny actions are significant in the long run. Each two-minute workout,
each single vegetable added to your plate, they're reshaping your brain
and creating new neural networks. You're not “doing nothing” — you're
reshaping your brain!
As you progress, slowly scale up these habits. After consistently doing a

two-minute workout for a couple of weeks, try increasing it to five
minutes, and then maybe ten.
This concept comes from Leo Babauta, “The Four Habits that Form Habits.
Retrieved at Zen Habits: https://zenhabits.net/habitses/

Habit Formation
Plan Ahead
Implementing new habits often requires meticulous planning, often

more meticulous than you may think! There was a Scottish study done
in the 1990s that highlights this.
The study focused on patients who represented a demographic

typically prone to struggles in rehab. They were on average, sixty-eight
years old, mostly earning less than $10,000 a year and with no more
than a high school education. All had recently undergone hip or knee
replacement surgeries. Recovery from such surgeries is exceptionally
challenging, involving intense pain even from minor movements.
Despite the excruciating pain, immediate post-surgery exercise is
crucial to prevent scar tissue from limiting joint flexibility.
In this study, post-surgical patients were given booklets to detail their

rehabilitation schedules. Importantly, these booklets included pages for
the patients to write down their weekly goals and specific plans. For
each week there with blank spaces and instructions: “My goals for this
week are? Write down exactly what you are going to do. For example, if
you are going to go for a walk this week, write down where and when
you are going to walk."

Habit Formation
Plan Ahead
The results were striking. Patients who actively engaged in this

planning started walking nearly twice as fast as those who did not.
They were also quicker in performing everyday tasks like getting in
and out of chairs, putting on shoes, and preparing meals.
The way they planned their movements was distinct. They made
detailed plans for each painful moment, like the first step after
standing up or walking the longest stretch of the day. By anticipating
these challenges and scripting their responses ahead of time,
including the rewards they would receive for overcoming them, they
more successfully navigated their difficult rehabilitation.
This study demonstrates the profound impact of deliberate planning

in habit formation, especially when dealing with challenges. It
illustrates how breaking down daunting tasks into specific,
manageable actions and anticipating obstacles can significantly
enhance our ability to form and maintain new habits.
Study cited in Duhigg, C. (2012). The power of habit: Why we do what we

do in life and business (Vol. 34, No. 10). Random House.

Habit Formation
Plan Ahead
Planning the nitty gritty details are necessary when implementing

new habits. We often underestimate just how helpful this is.
And often our planning is a bit too vague. Drilling down the very
precise specifics is what our brain needs. For example, recently I made
a goal of walking during my lunch break. However even this was not
specific enough. Do I walk before I eat lunch, afterward? Do I walk on
rainy days. So I drilled down and made it more specific:
After completing work and before making my lunch I will spend 10

minutes walking. On non-rainy days I will walk around my
neighborhood. On rainy days I will walk on my treadmill and listen to a
podcast for at least 10 minutes.
In his book Atomic Habits, James Clear introduces the

Implementation Intention equation that provides a simplified
equation to help with planning ahead.

Habit Formation
Plan Ahead
Implementation Intention
I will (behavior)__________
at (time)________ in (location) __________.
pl e
Exam Too vague
I will do squats daily
I will do 20 squats in the morning (when taking

Shadow out to use the bathroom), in my backyard.
(Shadow is my puppy for reference:) )

Habit Formation
Habit
Implementation Equation:
I will (behavior) _________________________________________________________

at (time) _________________________________________________________________
in (location) ______________________________________________________________
Habit
I will (behavior) _________________________________________________________

at (time) _________________________________________________________________
in (location) ______________________________________________________________
Habit Formation
Habit
I will (behavior) _________________________________________________________

at (time) _________________________________________________________________
in (location) ______________________________________________________________
Habit
I will (behavior) _________________________________________________________

at (time) _________________________________________________________________
in (location) ______________________________________________________________
Habit Formation
Identify Obstacles
Another key aspect of planning is anticipating and planning for

obstacles. Going back to the Scottish study with people recovering from
knee and hip surgery, one of the things they did really well was
anticipate obstacles. They anticipated the first step would hurt and they
created a plan for it. Anticipating and creating a plan B for obstacles is a
really important part of planning for habits.
Personally, I find this a really important step. In the moment my

creative-problem solving tends to go down when I am stressed or in the
immediacy of the moment. This is common for Autistic people
particularly. If you’re someone whose creative thinking goes offline
when you’re stressed than this step is really important not to skip on!
In addition to planning ahead, as you go about your day or week, take

note of what obstacles you encounter. Consider these experiences as
opportunities for brainstorming. You might not tackle this right in the
moment, but perhaps later at the end of the day or when you're in a
more relaxed space. The key is to start paying close attention so you can
“catch” these obstacles as they arise, and then take some time to
brainstorm strategies to work with them.

Habit Formation
Identify Obstactles
Habit I’m Working On
Obstacles Experienced
Internal obstacles _________________________________________________________
External obstacles _________________________________________________________
Situational obstacles ______________________________________________________
Brainstorm Ways To Address Obstacles

Habit Boosters
Make It Sparkle
Increase Satisfaction
Increase Satisfaction
Making a new habit sparkle involves two main strategies: amplifying

its appeal (thus strengthening the craving) and enhancing the
reward. There are several creative approaches to achieve these goals.
In this section, we'll delve into some practical techniques you can use
to give your new habits that extra draw:
1. Dopamine Stacking: Pairing a less appealing habit with a highly

enjoyable one to harness the brain's reward system.
2. Mindset Work / Value Alignment: Aligning your habits with your
core values, identities and beliefs to increase their significance,
meaning and appeal.
3. Vision Board Creation: Using a visual representation of your goals
and aspirations to keep your habits aligned with your larger life
ambitions.
4. Habit Tracking: Keeping a record of your habit progress to
visualize consistency and celebrate achievements.
Each of these strategies offers a unique way to make your new habits
more engaging and rewarding, so they don't just stick but also
become a delightful part of your daily life.

Make It Sparkle
Dopamine Stacking
Dopamine stacking is similar to habit stacking but sightly different.
Dopamine stacking is a strategy to make challenging or less
appealing habits more enticing by combining them with habits that
naturally give us a dopamine boost — those activities we already love
and find rewarding. By doing this, we essentially “borrow” the
pleasure from an enjoyable activity to enhance the experience of a
less favored one. The key is to only allow yourself the enjoyable
activity (the dopamine-inducing one) in conjunction with the less
appealing task. This way, your brain starts to associate the less
enjoyable activity with the pleasurable feelings from the enjoyable
one, making it more likely that you'll stick to it. Here are some of the
common dopamine stacks I use:
MOCHA AND MUNDANE WORK
CLEANING AND PODCAST
WORK AND MUSIC

Dopamine Stacking Planner
I want to I need to
High Dopamine Habit Low Dopamine Habit

Make It Sparkle
Rewards and Evolutionary Mismatch
Our struggle with forming healthy habits often stems from the
nature of their rewards — they are typically long-term, such as
improved health, increased energy, or financial savings. These
delayed benefits conflict with our evolutionary programming, which
favored immediate rewards. Our ancestors lived in an immediate-
return environment, where quick payoffs were crucial for survival.
They were wired to seek immediate rewards like finding food or
shelter, which directly impacted their day-to-day existence.
Today, however, we operate in a delayed-return environment, where

the benefits of actions like exercising or eating healthily are not
immediately apparent or felt. This mismatch means our brain's
preference for immediate gratification can often lead us astray,
making the formation of healthy habits more challenging.
This evolutionary mismatch can be even more complicated for

ADHDers, who often thrive on novelty and are highly motivated by
immediate rewards while also struggling with impulsivity. For
ADHDers, therefore, it's crucial to find ways to work with, rather than
against, our neurology. This means bringing our future selves more
into the present in our daily lives and incorporating immediate
rewards into our long-term habit-building strategies. By doing so, we
can create a more conducive environment for sustainable habit
formation that aligns with both our evolutionary predispositions and
our current life goals.


Make It Sparkle
Bring Future Self into Focus
To bridge the evolutionary gap between immediate and long-term

rewards, a key strategy is to make our future selves a more present
and influential part of our present mode decision-maker. Often, when
we opt for immediate gratification, we prioritize our present self over
future self. This can be particularly challenging for ADHDers, who
often find the immediacy of the “now” more compelling due to
differences in time perception and a heightened sense of urgency.
One effective way to bring the future into the present is through
mindset work, such as setting clear, daily intentions. Additionally,
visually representing our goals and values can have a powerful
impact. Two practical methods to achieve this are:
1. Clarifying Our Values: Revisit the value sort exercise from Section
One to get a concrete understanding of what truly matters to you.
2. Creating Vision Boards: Build a visual representation of your
identities and values. This can be done using physical materials, or
digitally with platforms like Canva, Pinterest, or other art apps.
By keeping our long-term goals and core values in the forefront of

our minds, we can better align our daily actions with our overarching
goals. This alignment helps our present self to take better care of our
future selves.

Make It Sparkle
Incorporating Immediate Rewards
While long-term rewards are essential for sustaining habits, the key
to initially establishing them often lies in immediate gratification.
Incorporating immediate rewards into habit formation particularly in
the early stages when long-term benefits are not yet apparent can
help make the habit more sticky.
These small, immediate pleasures can boost motivation and make

the habit more satisfying. Adding in reinforcers like:
Creating enjoyment to each workout session.

Saving money for a future goal with each avoided impulse buy.
Rewarding yourself with a warm bath or your favorite scents.
Treating yourself to coffee at a coffee shop after a productive
morning.
Indulging in a small chocolate or treat after a healthy meal.
These immediate rewards help bridge the gap between action and
gratification, especially important in our delay-dominated world. As
these habits gradually become part of your identity, they start to
sustain themselves. But in the initial phase, leveraging our natural
inclination for instant rewards can be a way to support habit
formation.


Make It Sparkle
James Clear, in his book Atomic Habits, emphasizes the importance of

aligning with human nature by infusing immediate pleasure into
habits that offer long-term benefits. This strategy involves making
habits feel immediately successful, even in small ways, to reinforce
your efforts and sustain motivation.
Turning instant gratification to your advantage is about making

habits feel successful from the get-go, even in small ways. That feeling
of success and achievement acts as a confirmation that your efforts
are paying off. This can help sustain your motivation until you start
feeling the long-term effects of your actions. Ideally, the habit itself
would serve as its own reward, but in reality, the true value of good
habits often becomes evident only after they yield tangible benefits.
For instance, you might not feel immediately more energetic and
focused after a few days of movement and clean eating. It's often
much later that these behaviors becomes rewarding in itself. This is
why immediate rewards are helpful to include in the beginning —
they keep you excited and engaged while the long-term benefits
gradually accumulate and as the identity around the habit solidifies.


Make It Sparkle
When it comes to reinforcing habits, a crucial aspect is focusing on

how they end. This is because our brains are more likely to form new
neural pathways when we finish on a positive note. It turns out that
we often remember the end of an experience more vividly than the
beginning or middle.
This is illustrated by a rather fascinating study involving

colonoscopies, notorious for being uncomfortable procedures.
Scientists, aware of the brain's tendency to recall the final moments of
an experience more strongly, experimented by keeping the tip of the
colonoscope stationary for a few extra minutes at the end of the
procedure. Surprisingly, patients whose procedures were slightly
longer but ended more comfortably reported less negative memories
of the experience and recalled it as less painful. This emphasizes the
power of a positive ending.
So, in habit formation, our goal is to attach something pleasurable to

the conclusion of our habit — thankfully, nothing related to
colonoscopies! This could be as simple as the satisfaction of checking
off a task on your habit tracker, transferring savings for a future
reward, enjoying a small piece of chocolate, or something else that
brings you pleasure. The final moments of any experience are crucial
for how the brain will remember it. One way to ensure your habit ends
on a high note is to incorporate reinforcement through immediate
rewards.
Redelmeier, D. A., Katz, J., & Kahneman, D. (2003). Memories of

colonoscopy: a randomized trial. Pain, 104(1-2), 187-194.

Make It Sparkle
Incorporating immediate reinforcement and gratification is

particularly beneficial for habits of avoidance, where rewards aren't
immediately apparent. For example, setting aside money you would
have spent on impulse buys or habits you're trying to reduce can
create a tangible sense of achievement. This approach transforms the
often intangible feeling of self-control into a visible and rewarding
experience. This approach changes your focus from moving away
from a behavior to moving toward a positive goal or value, often
resulting in greater motivation.
Here are a few tailored examples of how to apply this concept:
Alcohol / Smoking Avoidance: Estimate the average amount you

previously spent on alcohol or cigarettes. Create a dedicated
savings account or a “treat fund” where you deposit this amount
regularly. You can track your savings over time, visually seeing your
progress. Apps like “I Am Sober” offer built-in financial calculators
to help with this.
Skipping an Impulse Purchase: Each time you resist an impulse
buy, transfer the equivalent amount of money into a savings
account earmarked for a specific goal or treat. This not only saves
money but also provides a clear visual representation of your
actions.
By making the results of your avoidance habits concrete and visible,

you turn the act of not doing something into something that give you
a sense of achievement and success making it more likely to stick.

Immediate Reinforcement
Natural Long-Term Built-in Short-Term

Habit
Reinforcer Reinforcer

Habit Trackers
I must confess, my earlier approach to habits was mainly about
tracking them. It felt good to see those checkboxes filling up, yet this
satisfaction often faded after a few days. Understanding the science of
habits, the need for visible cues, and integrating them into my life
showed me why habit tracking alone often fell short. However, habit
tracking still has its place, especially after you've set up your
environment, planned intentionally, and made the habit appealing. It
becomes the cherry on top, solidifying our efforts.
Habit tracking boosts the appeal of habits. It provides a sense of

accomplishment, fosters self-accountability, and encourages radical
honesty. The motivation of seeing continuous progress and
maintaining a streak can be powerful. Moreover, it can serve as a cue,
ticking many boxes of the habit loop when used effectively.
Be aware of a common pitfall, particularly for neurodivergent

individuals: the all-or-nothing mindset. I've experienced this myself;
missing a day can trigger a disproportionate response. Remember, it's
not about perfection, but the ability to bounce back and return to the
habit.
In the following pages, you'll find various habit tracker options.

Different styles appeal to different people, and some may prefer digital
apps for this purpose. Choose a habit tracker that resonates with you
and start experimenting.

MY HABITS TRACKER
WORK S M T W T F S
HOME S M T W T F S
MORNING S M T W T F S
NIGHT S M T W T F S
Habit Tracker
WEEK OF
HA BIT M ON TUE WED T HU F RI SA T S UN

Vitamin Supplement
TRACKER YEAR:
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
Week of Week of
vitamins - supplements M T W T F S S vitamins - supplements M T W T F S S
Week of Week of
vitamins - supplements M T W T F S S vitamins - supplements M T W T F S S
Week of Notes
vitamins - supplements M T W T F S S
30 DAYS
Habit tracker
MONTH:
GOAL:
1 2 3 4 5
6 7 8 9 10
11 12 13 14 15
16 17 18 19 20
21 22 23 24 25
26 27 28 29 30
WEEKLY HABIT TRACKER DATE: / /
MORNING ROUTINE M T W T F S S
HEALTH + WELLNESS M T W T F S S
SELF-CARE + WELLBEING M T W T F S S
EVENING ROUTINE M T W T F S S
Habit Tracker
Month of
Habit Tracker
Note
Habit Tracker
Note
Habit Tracker
Note
Habit Builder
Bring It All Together
We've covered a lot in this section, exploring a range of techniques from
enhancing cue visibility through environment re-engineering to
simplifying habit formation with strategies like habit stacking and
proactive planning. We've also discussed how to make habits more
appealing by incorporating immediate rewards and aligning them with
your values and identity.
This final worksheet is designed to be your comprehensive master

planner for habit formation. When you’re first working to plan out a new
habit, consider this your go to worksheet to brainstorm all the elements.

Habit Builder
Underlying Value
Habit
How can I make the cue more obvious?
What habit can I stack this with?
Specifically I will:
At this time:
At this location:
A few ways I can decrease friction / resistance?

Habit Builder
What obstacles might show up?
Habit
.
Ways I will plan ahead to address these obstacles.
This habit matters to me because it connects with the following values

and identities:
One immediate reinforcer I can add to this habit:
Other ways I can make this habit more attractive and more satisfying?
Section Three:
Habit Busters
Section Three Overview
In this section, we will explore how to deconstruct habits using the same
habit loop. We will look at how to address different components of the
habit loop to make it less likely that we will engage in the habits we
don’t want in our lives. Essentially, we're reversing the techniques
discussed in the previous section to strategically dismantle the habits
we want to eliminate from our lives.
Part One: Make It Less Visible - This section explores

how to make the habit cue less visible.
Part Two: Increase Friction- This section reviews ways

of making the habit harder and increasing friction.
Part Three: Make It Dull This part introduces ways to

make your habit less attractive and less rewarding.
This section presents an adaptation of James Clear’s “Four

Laws of Behavior Change.” Clear suggests that to effectively
cultivate habits, we must engage with each of the four core
components of the habit loop. I have tailored Clear's
framework to be more streamlined. For a more in depth
overview I recommend checking out his book Atomic Habits.
Clear, J. (2018). Atomic habits: An easy & proven way to

build good habits & break bad ones. Penguin.
Habit Busters
Reduce Visibility
Habit Deconstruction
Reduce Visibility
The first step in breaking a habit is often reducing its visibility. To

understand the impact of this, let's consider a compelling case from
the Vietnam War era, spearheaded by researcher Lee Robins. Many
soldiers in Vietnam became addicted to heroin, driven by the stress,
trauma, and easy access to the drug in a war-torn environment.
In a groundbreaking study that challenged conventional beliefs

about addiction, upon returning home, the environment for these
soldiers drastically changed. Remarkably, only 5% of the heroin-using
soldiers became re-addicted within a year, and just 12% relapsed
within three years. This dramatic shift was largely attributed to being
removed from the environment that served as a cue for their drug
use. Back home, the cues associated with the habit were significantly
reduced, leading to a drastic decrease in addiction rates.
This phenomenon is not just limited to such extreme cases. It's

applicable in more everyday contexts, such as quitting smoking. The
strategy involves identifying and reducing exposure to the cues that
trigger the habit, or changing one's relationship with these cues.
The challenge in breaking habits often lies in our surroundings. Our
homes, routines, and even our phones are laden with cues that can
trigger ingrained habits. Every time we encounter a cue and exert
willpower to resist the associated behavior, we're tapping into a finite
resource. Therefore, addressing habit formation at the level of cues is
key for protecting our willpower!
Lee N. Robins et al., “Vietnam Veterans Three Years after Vietnam:

How Our Study Changed Our View of Heroin,” American Journal on
Addictions 19, no. 3 (2010).

Reduce Visibility
Breaking a bad habit is achievable, but it's unlikely your brain will ever
completely forget it. Once a habit has etched its mental grooves into
your brain, these pathways are nearly impossible to erase entirely,
even if they lie dormant for some time. This reality highlights that
merely resisting temptation is not a sustainable strategy.
While you might overpower temptation in the short term, over the
long haul, your environment significantly shapes your behavior. It's
rare to see someone maintain positive habits in a negative
environment. To effectively cut bad habits off at their source, one
approach is to reduce exposure to the cues that trigger them.
Since self-control is a finite resource, our energy is often better spent

designing our environment. Small changes to our context can lead to
significant habit change over time.
Reduce Reliance on
Willpower, Design Your
Environment for Success!

Reduce Visibility
I have a love-hate relationship with moving to a new home. On one

hand, it's so much work, but on the other, it opens up a world of
possibilities. What changes can a new house and a new environment
offer? I often find myself daydreaming about moving somewhere
new and becoming the kind of person who starts their day feeling
refreshed, going on a walk and drinking a green smoothie. This isn't
just wishful daydreaming though — there's a real reason behind this
kind of thinking.
New environments make it easier to establish new habits because

they don't have the existing cues that trigger our old behaviors.
However, since moving every six months isn't exactly practical, there's
a valuable lesson here about managing cues. Your habits don't just
link to a single trigger; they're part of the larger context of your
environment. So, when thinking about reducing cues for bad habits,
sometimes a significant change like rearranging a room to make it
feel new and different can be just as effective as targeting a specific
trigger.

Reduce Visibility
Step One: Identify the Cues
The initial step in reducing the visibility of cues is to pinpoint them.

Consider your daily cues. For example, does receiving an email
notification on your phone lead to aimless scrolling? Is this an
inadvertent cue for you?
Or consider your responses to emotions like anxiety, panic, or sensory

overwhelm. Do these feelings prompt you to divert your attention
towards habits like ruminating, smoking, drinking, or binge eating?
It will likely take you a few days of mindfully paying attention to

identify these subtle cues. The following page provides a space where
you can document and track your specific cues.

Habit Buster
Cue Inventory
Habit Cues
Note
Habit Cues
Note
Habit Cues
Note
Reduce Visibility: Physical Cues
Step Two: Address the Cues
The next step is to reduce visibility of the cue from your environment.
Here are some ways to reduce visibility of cues in your environment:
Remove the item from your home: If the item is a direct trigger
for the habit, removing it from your environment can significantly
reduce the cue.
Hide the Cues: If removal isn't possible, hide the items out of sight.
For instance, if you're trying to reduce snacking, keep snacks in
opaque containers or tucked away in less accessible cabinets.
Change the Placement: Move items associated with the habit to
less frequented areas of your home. If you're trying to reduce
screen time, move the remote or game controllers to a drawer
instead of leaving them out.
Remove the Dishware: If there's dishware specific to the habit
(like wine glasses), removing these can reduce the visual reminder
of the habit.
Alter Decorations: If there are decorations, pictures or objects that
remind you of the habit, consider replacing them with something
that inspires a healthier habit.
Neutralize the Environment: Make the environment as neutral as
possible by removing any item that's strongly associated with the
habit, even if it's not directly used in the habit.

Reduce Visibility: Digital Cues
Many cues come from our digital environment, so noticing what

digital cues activate the habit we're trying to avoid is also important.
Unsubscribe from Emails That Serve as a Cue: If certain emails

(like promotional offers) trigger habits such as impulsive shopping,
unsubscribe from those mailing lists.
Use Website Blockers: Implement website blockers that restrict
access to sites that trigger the habit. This can be particularly useful
for habits like social media overuse or online gambling.
Change Online Accounts Settings: Modify settings in your online
accounts to reduce exposure to cues. For example, if social media
browsing is a habit, adjust your feed settings to limit the type of
content you see.
Customize Notifications: Turn off or customize notifications for
apps or services that are related to the habit to reduce the prompt
to engage in it.
Use Digital Wellness Features: Many smartphones and
computers now have digital wellness features that allow you to
track and limit your usage of certain applications.
Optimize Ad Preferences: Many digital platforms offer the option
to provide feedback on advertisements. Utilize this to mark certain
types of ads as unappealing, especially if they trigger habits like
impulsive shopping that you're striving to avoid. This action can
help reduce the frequency of such ads appearing in your feed.
Social Media Curating: Actively curate your social media feeds to
remove or unfollow pages, groups, or individuals that serve as a
cue for the unwanted habit.

Habit Buster
Reduce Cue Visibility
Brainstorm
Habit & Habit Cue Ways to Reduce Visibility
Note
Note
Note
Habit Busters
Increase Friction
Decrease Ease
The next step is to make it harder to engage in the routine. You want
to create friction that makes it harder to do the thing. For example:
SWAP
THIS For THAT
on
Create Fricti
Binge-Watching TV Unplug the TV after you watch it each time,

take out the batteries from the remote, etc.
Purchase smaller packs or avoid buying these

Binging on Processed items altogether. Store any processed foods
Food Late at Night in less accessible places, like high shelves or
at the back of your pantry.
Use digital wellbeing tools to set a curfew for

certain apps. Alternatively, place your phone
Doom Scrolling after
in another room at night, or use a traditional
11 PM
alarm clock instead of your phone alarm.
Disable “one-click” purchasing and remove

Impulse Shopping saved payment details from online stores.
and Purchasing You could also institute a mandatory
waiting period (like 48 hours) before buying
anything not on a pre-made list.

Habit Buster
Increase Friction
Brainstorm
Habit Obstacles I can create
Note
Note
Note
Create a Commitment Device
Ulysses Pact
Another way to increase friction is to make a pact with your future self.
The story of Ulysses provides a powerful example. He made a pact with
his future self when his present self was in his right mind. He wanted to
hear the Sirens’ song, but didn’t want to get lured into their lethal trap.
So, he devised a clever strategy. Ulysses had his crew bind him tightly
to the ship's mast and gave them strict orders not to release him under
any circumstances. He instructed them to keep their swords ready and
to restrain him forcefully if he attempted to break free.
As they sailed past the Sirens, Ulysses was indeed overwhelmed by

their melody. As the story goes, he went into a temporary state of
madness and desperately tried everything to be able to join the Sirens
in what would have been certain death. But his crew stayed true to
their commitment and ensured his safety until they had safely passed
the Sirens.
This story illustrates the concept of creating commitment devices, or

“Ulysses pacts,” as a way of drawing on our present self to safeguard
against the temptations our future self may face. For example,
consider someone trying to quit smoking. They might create a 'Ulysses
pact' by giving a trusted friend a sum of money, to be returned only if
they refrain from smoking for a month. This creates a present
commitment that helps the future self resist temptation. The idea is to
lock in future actions while your mind is in the right place.

Create a Commitment Device
Instead of leaving it to chance and seeing where your desires might

lead you in the moment, it's often more effective to employ
commitment devices. Additionally, this helps preserve willpower,
because you’re creating strategies to remove the tempting option!
These are several ways where you make a decision in advance that
influences your future actions. Here are some additional examples of
commitment devices:
1. Leaving Your Wallet at Home: To resist the urge to purchase fast

food, try leaving your wallet or credit cards at home when you go
out. This limits your ability to make impulsive food purchases.
2. Automatic Savings Transfers: Set up automatic transfers to a
savings account each payday. This “out of sight, out of mind”
approach ensures you save a portion of your income before you're
tempted to spend it.
3. Using Website Blockers: To increase productivity, use website
blockers during work hours to prevent access to distracting sites,
ensuring you stay focused on the task at hand.
4. Using a time-lock container for phones, video games, snacks, or
other items.
Commitment devices are one way of taking care of our future self by
putting limits on our present self.

Habit Buster
Commitment Device
Brainstorm
Habit Commitment Device
Note
Note
Note
Habit Busters
Make It Dull
Make It Dull
The third principle in habit change is all about making it dull –

essentially, making the craving less attractive and the reward less
satisfying. Back when I worked in health psychology, where we
focused on helping people make behavioral changes to manage
chronic health conditions, a common task was assisting with smoking
cessation. Much of what we've already talked about applies here:
identifying cues, reducing access to them, and finding alternative
activities. But there’s one strategy I always found a bit fun — switching
to a cigarette brand you don’t enjoy.
This idea taps into the habit loop. If we're trying to break a habit, we
aim to reduce the reward. So, by choosing a less enjoyable cigarette or
alcoholic beverage as you try to cut down, you're essentially making
the habit less rewarding.
Other ways to make a habit less appealing include acknowledging the

long-term benefits of avoiding it. Often, these benefits feel distant, like
the risk of lung cancer from smoking. Bringing these consequences
into a more immediate frame, much like we discussed earlier about
bringing future identities and values into our current awareness, can
shift our perspective. It's about making the distant risks feel more
immediate and real, adding an extra layer of motivation to ditch the
unhelpful habit.


Understanding Dopamine
While it's not a direct method of making a habit dull, gaining insight
into how dopamine functions during cravings can be helpful in
reducing the power these cravings have over us. Let's take a brief
detour to explore the role of dopamine and other neurotransmitters
in the cue-reward cycle of habits.
While many neurotransmitters play a part in this cycle, dopamine is a

key player. It offers a useful perspective on what's happening in our
brains during habit formation and execution. However, it's important
to note that attributing habit formation solely to dopamine would be
an oversimplification.
One fascinating aspect of dopamine is that it’s most actively released

in anticipation of a reward, not necessarily during the reward itself. For
example, when someone about to use cocaine takes out the drug, the
mere anticipation triggers a significant dopamine release. This means
our sense of desire or “wanting” – the anticipation of a reward – often
generates more dopamine than the “liking” or the actual experience
of the reward.*
By recognizing that much of our craving’s intensity comes from

anticipation, we can develop strategies to navigate these moments
more mindfully. One way of doing this is through engaging in
something called “urge surfing.”


Make It Dull: Urge Surfing
The concept of "urge surfing" involves riding out an urge until it naturally
subsides. This technique is particularly helpful in managing cravings or
impulses, as these urges are typically not permanent. In fact, many urges
last only between 5 to 7 minutes before they begin to wane. By learning
to “surf” these urges – acknowledging them without immediately acting
upon them – you give yourself the opportunity to distantly observe the
urge with a sense of detachment, much like a surfer watches a wave.

Make It Dull: Urge Surfing
Urge surfing is a mindfulness technique designed to help you

recognize and manage the intensity of an urge without giving in to it.
It's not about ignoring or downplaying the challenge or discomfort
you're feeling. Instead, it's about observing the urge from a distance,
without judgment. You acknowledge the presence of the urge,
remind yourself that it's temporary, and allow it to pass, ensuring you
don't get swept away by it.
This approach encourages a mindful response to cravings or

impulses, emphasizing the transient nature of these experiences. By
practicing urge surfing, you strengthen your “distress tolerance
muscles” and strengthen your ability to navigate these moments with
more agency.
This strategy is particularly useful in working with dopamine circuitry

in the brain. Dopamine plays a key role in the reward system of our
brain and is often linked to the formation of habits and addictions. By
practicing urge surfing, you train your brain to withstand the pull of
immediate rewards and impulses, strengthening your ability to make
more deliberate choices.
Urge surfing can be applied to various scenarios — from resisting a

craving for unhealthy food to abstaining from impulsive spending.
Over time, this practice can enhance your overall distress tolerance
for the discomfort that comes from wanting.

Bring It All Together
In this section we’ve briefly explored ways to invert the habit cycle to
deconstruct habits. From making cues less visible, to creating friction
to finding creative ways to make the habit more dull.
This final worksheet brings these ideas together in one place. When
you’re first working on a plan to deconstruct an unwanted habit,
consider this your go to worksheet to brainstorm all the elements.

Habit Buster
Underlying Value
Habit I’m Trying To Reduce
How can I make the cue less visible?
How can I increase obstacles and friction?
What can I put in place to help my future self? (e.g., commitment device)
How can I make the habit more dull?

Habit Formation
Resources
Thanks for joining me in this learning journey on habits. My
motivation for writing this book stemmed from a personal quest to
understand the underlying science and reshape my own habits. It's
my hope that this journey has sparked insightful realizations for you
as well. My understanding has been enriched by many brilliant minds
in this field. If you're inspired to delve further into the science of habits
and their formation, I recommend these insightful books and
websites, which have greatly influenced the creation of this workbook.
Websites:
Nir and Far: https://www.nirandfar.com/

James Clear: https://jamesclear.com/
Apps:
Greatness App (a habit tracking and education app)

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Habits, Neuroplasticity,

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Section One: What Are Habits

05 Understanding The Basics

Section Two: Habit Boosters

Section Three: Habit Busters

129 Decrease Visibility

Welcome to a workbook about habits, neuroplasticity, and

During my extensive research into habits, one quote from Charles

This workbook is more than just a compilation of information about

©Dr. Neff | www.neurodivergentinsights.com 01

In this workbook, we delve into three key areas:

Part One: We begin by gaining clarity on what

Part Two: Building on the habit loop introduced in

Part Three: We focus on how to dismantle unwanted

Part One: Understanding the Basics - This section

Part Two: Habits, Identity, and Values - Here, we

Part Three: Habits and Neuroplasticity - This part

Part Four: Decoding the Habit Loop - Finally, we

The brain constantly seeks to streamline tasks, transferring as many as

©Dr. Neff | www.neurodivergentinsights.com 06

Habits are, in essence, the brain's shortcuts. Every day, we perform

This may sound dramatic, but consider the implications of our

“Habits are mental

©Dr. Neff | www.neurodivergentinsights.com 07

Research indicates that 40-50%

40% habitual, requiring no active

This implies that nearly half of our daily

Duhigg, C. (2012). The power of habit: Why we do what we do in life

©Dr. Neff | www.neurodivergentinsights.com 08

1. Reducing Cognitive Load: Habits help to lighten the brain's

©Dr. Neff | www.neurodivergentinsights.com 09

As keystone habits become integrated into your routine, their impact

Duhigg, C. (2012). The power of habit: Why we do what we do in life

©Dr. Neff | www.neurodivergentinsights.com 10

By definition, behaviors that require concentration,

Distinguishing between habits and routines is important for habit

©Dr. Neff | www.neurodivergentinsights.com 11

Nir Eyal suggests that understanding this difference is akin to knowing

©Dr. Neff | www.neurodivergentinsights.com 12

For example, I have a bad habit of checking emails on my phone first

Duhigg, C. (2012). The power of habit: Why we do what we do in life

©Dr. Neff | www.neurodivergentinsights.com 13

Similarly, I’ve started cultivating the habit of putting on workout shoes

Conceptualizing habits as portals helps us appreciate their significant

So while we can’t turn all routines into effortless habits, we can

Habits are like

©Dr. Neff | www.neurodivergentinsights.com 14

When deciding which habits to develop or break, it's useful to

At the end of this section, you'll

©Dr. Neff | www.neurodivergentinsights.com 15

Don't stress about achieving perfection with this exercise. Approach it

©Dr. Neff | www.neurodivergentinsights.com 16

©Dr. Neff | www.neurodivergentinsights.com 17