Putting It All Together: Worked Examples
Let’s translate these principles into real-world scenarios. Here are two short, prose-style examples of how someone might apply habit reversal techniques to design a better daily routine. Notice how they focus on small actions, environmental design, and identity.
Example 1: The Evening Wind-Down Routine
Old Habit Loop: Sarah would finish dinner (cue), feel a bit tired and decision-fatigued, and flop onto the couch with her phone (action). She’d scroll through social media and news feeds for hours, seeking the reward of distraction and novelty. She would then go to bed late, feeling anxious and overstimulated, making it harder to wake up in the morning.
New Identity-Based Goal: “I am a calm and restful person who values quality sleep.”
Habit Reversal in Action: Sarah starts by implementing an “if-then” plan: “If I finish clearing the dinner dishes, then I will immediately plug my phone into its charger in the kitchen.” This single action introduces significant friction. To scroll in the living room, she’d have to physically get up and retrieve the phone. Next, she removes friction for her desired habit. She places a compelling novel and a cup of herbal tea on her bedside table in the morning (environment design). Her new MVA is simply to read one paragraph of the book. After plugging in her phone, she transitions to her bedroom. The cue of seeing the book on her pillow makes starting easy. Most nights, she reads far more than one paragraph because the act of starting was so simple. She is consistently casting a vote for being a “restful person.”
Example 2: The Morning Focus Primer
Old Habit Loop: Alex’s alarm would go off (cue), and the first thing he’d do is grab his phone from the nightstand to turn it off (action). This would lead him straight into checking emails, messages, and news. His reward was a feeling of being “caught up,” but it came at the cost of starting his day in a reactive, anxious state.
New Identity-Based Goal: “I am a proactive and focused person who owns my morning.”
Habit Reversal in Action: Alex’s first step is to remove the cue. He buys a basic five-dollar alarm clock and starts charging his phone on his desk across the room. Now, he must physically get out of bed to turn off the alarm. This breaks the old loop instantly. He uses habit stacking to build his new routine. His plan is: “After I turn off my alarm, I will walk to the kitchen and drink a glass of water.” He prepares for this by leaving a glass by the sink the night before (removing friction). His MVA for a focus habit is to write one sentence in a journal. He places the journal and a pen on his kitchen table. After drinking his water, the visual cue is right there. He sits and writes. Some days it’s just one sentence: “Today I am grateful for coffee.” Other days, it flows into a full page. Regardless, he has started his day with a proactive choice, casting a powerful vote for his new identity before the world has a chance to demand his attention.
