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4 stages to start new habits and stick with them

Have you ever thought about learning a new language or a skill, but you ended up not having the motivation to keep doing it?

In fact, what you’re lacking might not be motivation. It’s likely the lack of an action plan and rewards that keep you from implementing and maintaining your habits. Most importantly, you shouldn’t overwhelm yourself but start with small things helping you to make your life a little easier.

To reflect on which habits you’d like to implement this year: Download now: Year Transition Canvas

For example, let’s say your New Year’s resolution is this: “I want to be fluent in Chinese in two years.”

While this sounds like a great, ambitious goal at first, you might be frustrated after one month about slow progress and end up putting your textbook in the closet forever. What you need to do is break this goal down into a smaller activity that will become a habit.

What if we say: “I will be able to order food in Chinese next month.”

It sounds easier now, right? It’s also specific and bound to an event that regularly occurs in my life :)

So far, so good. Next, we need to know how to stick with our habits.


Every habit is built on four stages, which occur within two phases.

The problem phase is determined by two triggers: Cues & cravings

The solution phase is the response to the problem: Responses & rewards

A cue will trigger you to start an action.

Example: Kristen wants to be fluent in Chinese to expand her business to China.

A craving is a motivation behind this action.

Example: Kristen wants to have a sense of achievement by helping more people with her business.

A response is an actual action motivated by the craving.

Example: Kristen memorises five vocabularies a day.

Lastly, the reward is what satisfies your craving.

Example: Kristen finally orders her food in Chinese. She has enhanced self-confidence from her first try!

Maybe this framework will help you to stick to a habit, too.

Give it a try and let us know how it goes!

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Check our online coaching program by Clicking here!

Starting from improving 1% each day, you will be 37% better than the current you after one year!

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