What I did do:
- Grabbed a lunch - this is going to become harder next week when school starts for Wade. May need to change the habit to: make lunch the night before. What's my reward for this? Getting to eat a tangerine and some dates for breakfast at my desk.
- Kegels - I think the cue for this was just the car radio being on. Not sure if that is a strong enough cue. It worked today. Reward? Ummm, going to get my coffee when I get to work? Might have to change that to getting a latte ...
- Planning the day's work structure - did not do in car. Sitting at my desk this one is looking like: do the stuff I didn't finish yesterday. I think the planning habit is not what needs work - the follow through is the issue. Reward: learning about my own work habits.
- No sugar in my coffee - I think this habit is working. The cue is pouring the coffee. The reward is consuming less calories. Yeah, I know, it's not supposed to be a reward like that, it's supposed to be something more tangible and immediate. Anybody have any ideas for rewards?
By the way, although the book The Power of Habit is getting a lot of the press on covering these issues, my interest in effective ways to create good habits has to do with a chance re-encounter with B. J. Fogg, who I originally heard about when I worked at Interval Research many, many moons ago. He ran an experiment called Tiny Habits back in December, 2011 that I participated in. He's a pretty smart guy.