Coaching practices for Intrinsic Motivation Habit

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Intrinsic Motivation Habit, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• The habit’s actually starting to feel good on its own now, but I’m still bribing myself to do it like before
• My bad habits run on autopilot but the good one I’m trying to build never feels automatic
• This habit gives me nothing in the moment, so I never do it
• I catch myself already mid-habit
• I keep meaning to start a good new habit

Practices that may help

1. Fade the proxy as the habit takes hold
   Wean off the immediate reward once the behavior starts delivering its own payoff.
   Reward Substitution
2. Build a craving deliberately to cement a new habit
   Create an anticipatory craving for the reward of a new behavior before the reward arrives.
   The Habit Loop, Made Practical
3. Points and reward systems
   Award yourself points for completing the habit, redeemable for real rewards.
   Gamification of Habits
4. Identify your cue
   Pin down the exact trigger that fires the habit before you can do anything about the habit.
   The Habit Loop, Made Practical
5. Engineer cues for habits you want
   Place obvious, consistent triggers in your environment to start a desired routine.
   The Power of Habit, Made Practical
6. Don't break the chain
   Mark each day you do the habit and aim never to break the unbroken run of marks.
   Habit Tracking
7. Map the cue-routine-reward loop
   Break a habit into its three parts before you try to change anything.
   The Power of Habit, Made Practical
8. Pair a new behavior with an existing conditioned cue
   Attach the new behavior to a cue that already reliably fires, leveraging the existing conditioned association.
   Classical Conditioning and Habit Triggers
9. Introduce controlled novelty into your routines
   Vary how you do a habit to preserve the prediction-error signal that makes it rewarding.
   Reward Prediction Error: Using Dopamine Science to Stay Motivated
10. Attach the habit to an anchor moment
    Use an existing routine as the prompt: “After I [anchor], I will [tiny behavior].”
    Tiny Habits, Made Practical

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