I didn’t need someone to tell me to bend at the knees when lifting, sit up straight at my desk, and stand every hour. But, when I requested physical therapy for some back and hip issues I got a video appointment, basic instructions like those above, and some exercises imbedded in an online matrix that took me a week to find.

Fortunately for me, my symptoms greatly diminished during the six-week waitfor my appointment and “treatment.” Unfortunately, so did my motivation to follow through with the exercises. I knew that if I didn’t create a new habit for doing them, they wouldn’t get done.

In his book Atomic Habits, James Clear suggests four simple steps for creating a habit: cue, craving, response, and reward.

Timely Tips to create a habit

CUE: Clear says our minds are reward detectors. You might spot desired rewards for your career, family life, spiritual or physical well-being, etc. My cue was hearing from a friend about the pain relief she experienced from physical therapy.

CRAVING: “Without some level of motivation or desire… we have no reason to act,” says Clear. “What you crave is not the habit itself but the change in state it delivers.” I was not craving a new exercise routine, but I was craving physical well-being.

RESPONSE: The third step is doing the action that leads to the reward. "The crucial part to success," says Clear, "lies in the strength of the craving and how much friction is associated with the behavior.”

My craving diminished with my symptoms. I experienced friction trying to keep the online session from expiring before I was able to get from one exercise to the next.

I knew my symptoms would return so I pressed on with my new routine and found a way to print out the instructions, reducing the friction.

REWARD: The reward is the end goal--the result of the response. It’s a little early for me to see the reward I crave. As with most habits, it’s a process that requires patience and perseverance.

What cues and cravings surfaced in your mind lately?

Do you crave the way the kitchen feels after the housekeeper does her magic and the counters are clear?
Do you crave the simplicity of your hotel bathroom that has everything you need in one make-up case?
Do you crave the peace of mind knowing what you’re going to have for dinner before 5:00 PM?

Your response is the key.

Believe the reward is attainable.
Identify and reduce the friction--things making the response difficult.
Know when help is needed.***
Commit to and take action.

***One thing I was hoping for in physical therapy was hands-on, eyes-on help. Someone to come alongside and guide my steps and actions. Someone to see how I’m doing things and show me how I can change and improve.

This is what I do. I provide hands-on, eyes-on organizing help for my clients. No judgement, no guilt, just help. If this is what you need, visit the National Association of Productivity and Organizing Professionals (NAPO.NET) to find an organizer near you. Or, if you're in the Central Valley of California contact me (OrganizedByChoice.com).