My bad habit is eating junk food before sleep. The cue is heading to the kitchen

Question

My bad habit is eating junk food before sleep.

The cue is heading to the kitchen before sleep

The routine is eating junk food

The reward is feeling happy

Create your topic sentence to include the idea that changing a routine requires identifying the craving, changing the routine that satisfies craving, and uses outside resources for support: -----------

Your habit craving -------

Quote from The power of habit book that supporting the idea of craving in habit formation: ------

Explanation of the craving in terms of your habit:------------

Changing the routine but meeting the craving ---------------

Quote from The power of habit book that supporting the idea importance of routine change in habit change: ------

Explanation of routine change in terms of your habit---------

Outside support ---------

Quote from text supporting the idea of using outside support in habit change -------

Explanation of outside support in terms of your habit change ----------

Explanation / Answer

Habits are formed by repeating any particular behaviour over and over again. New habits are indeed hard to form and old habits indeed die hard. A theory suggests that an individual usually take about 3 weeks or 21 days, to form a new habit. But the point is to stick to the same routine for 21 days for the new habit to form.

My habit craving- bingeing on junk just before I am about to sleep.

Explanation of the craving in terms of my habit:- When I am about to sleep, I automatically go to the kitchen, go through my junk drawer and just grab anything sweet that's kept. It could be a biscuit, or chocolate, a sweet pretzel, just anything sweet. It is simply out of habit before I hit the sack.

Changing the routine but meeting the craving - when you especially do not like a habit, you know you want to change it, what you first do is, identify a pattern in your behaviour. I head to the kitchen before I hit the bed. I am in a routine of doing so. If I still continue with the routine of heading to the kitchen, I should first have 4 glasses of water to make my tummy to feel fuller. In case I am still craving, I should look for a healthier option like a small piece of fruit or naturally sweetened dates. Just to satisfy the craving.

Explanation of routine change in terms of your habit- Instead of making a quick visit to the kitchen, I should head to the washroom to brush my teeth instead. Changing the routine of heading to the kitchen for binge eating, should be instead changed to brushing so that I don't feel like eating after that. If I eat, I have to brush again. I rather not eat.

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