Forming a new habit may seem simple, but many people struggle to maintain it. In reality, habit formation is not instantaneous—it can be cultivated through scientific methods and clear steps. Today, I’ll introduce you to a proven habit formation model composed of four essential stages: Trigger, Action, Variable Reward, and Investment. By following these four steps, you can systematically design your new habit and gradually integrate it into your daily life. Let’s break down each step to help you better understand and apply them.
① Trigger — The Switch that Activates Your Habit
A trigger is essentially the “signal” or “cue” that prompts you to start the behavior. It acts as the key switch that initiates the habit by reminding or guiding you. Triggers come in two types: external and internal.
- External triggers: These come from your environment or outside world, such as an alarm clock, a phone notification, an invitation from a friend, or even seeing your workout gear. For example, if you want to develop an exercise habit, you might download a fitness app. These apps often include scheduled reminders that alert you at a fixed time, prompting you to start exercising. By repeatedly capturing your attention, the external trigger encourages you to take the first step.
- Internal triggers: These arise from within, connected to your emotions, feelings, or thoughts. For instance, you might feel stressed, anxious, or bored, and want to exercise as a way to release negative emotions. When this emotional-behavior cycle repeats, the internal trigger strengthens and eventually becomes a driving force for you to take initiative.
To build a new habit, your primary task is to design and strengthen effective triggers. Fixing the habit to a specific time, place, or even a particular action as a trigger helps your brain develop a conditioned reflex—once you see or hear the trigger, the habit behavior naturally kicks in.
② Action — Take the First Step; Keep It Simple and Easy
Once the trigger works, you need to act immediately. Action is the core of habit formation, deciding whether you can truly turn your goal into reality. The key is to make the action as simple, concrete, and easy to perform as possible.
For example, if you use a running app, you only need to tap “Start Running” when reminded. A fitness app might provide clear video tutorials to follow step-by-step. Reducing barriers and lowering the execution threshold is the secret to sustaining the behavior.
Two important factors influence whether you’ll act:
- Difficulty of the action: The easier the behavior, the more likely you are to stick with it. If you plan to train at the gym for two hours daily, the time and energy cost is high and difficult to maintain. In contrast, running downstairs for 5 minutes is much more accessible and easier to start.
- Strength of psychological motivation: Having a clear and strong motivation significantly increases the likelihood of action. For example, a middle-aged person with high blood pressure or diabetes has a much stronger motivation to exercise for health reasons than an ordinary young person.
Therefore, when designing actions, set simple goals you can easily achieve. Starting with 5 minutes a day to form the habit, then gradually increasing intensity and duration, is the most scientific approach.
③ Variable Reward — Sweeten the Deal to Keep Your Brain Interested
The reward phase after completing an action is crucial. It activates your brain’s pleasure centers, releasing dopamine that creates anticipation, making you more willing to repeat the behavior. There are many types of rewards; the key is to make them valuable and motivating to you.
- For some behaviors, the action itself is rewarding—such as the endorphins and dopamine released during exercise, which make you feel happy and relaxed.
- For tasks without immediate pleasure—like memorizing vocabulary or learning new knowledge—you need to design artificial reward systems. For example, after completing a study goal, treat yourself to a favorite drink or allow 10 minutes of gaming.
Scientific research shows that variable rewards—those with uncertainty—are especially effective at stimulating curiosity and excitement. Sometimes the reward is a small surprise; other times it’s a bigger payoff, making it harder to resist continuing.
Designing reasonable reward mechanisms will fill your habit formation process with motivation and anticipation.
④ Investment — Strengthen the Cycle for Long-Term Success
The last step is investment, which means putting something in to pave the way for the next habit action. Only by continuously increasing your investment will your habit grow stronger and form a positive feedback loop.
Investments can take many forms:
- Time and effort: Dedicate fixed time each day to practice or perform the habit, making it natural and smooth.
- Data tracking: Use apps or journals to record your action frequency, duration, and performance. Seeing progress numerically boosts your sense of achievement.
- Social capital: Invite friends to build the habit together, providing mutual supervision and encouragement. Making public commitments is also a powerful motivator—for example, agreeing to morning runs with a friend or promising family members to exercise daily.
- Financial incentives: Set up a commitment deposit—if you fail to meet the goal, you lose money; if you succeed, you earn a reward. This “punishment mechanism” greatly increases execution power.
This investment is not a burden but a way to deepen your psychological identification with the habit. You’ll feel “I’d lose out if I don’t do this,” which through repeated cycles solidifies your habit’s foundation.
Practical Advice: Use the Four-Step Method to Build Your Exercise Habit
Now, let’s apply these four steps to design a specific exercise habit!
- Trigger: Set a fixed daily time when you’re most likely to exercise—say, 7 a.m. Use your phone to remind you or place motivating notes at home, like “Get up and exercise!” so the trigger is always in sight.
- Action: Don’t pressure yourself. Start with a simple 5-minute running goal; after 5 minutes, you can stop or keep going. The most important thing is to start; simpler actions are easier to stick with.
- Reward: Instead of rewarding yourself with sweets after exercise, treat yourself to a refreshing soda or enjoy some favorite music. Keep rewards healthy and pleasant.
- Investment: Find a friend to join you. If you skip a day, your friend deducts a commitment fee; if you complete it, you earn a reward. Or use an exercise app to track progress and build a sense of accomplishment.
Summary
Building a new habit is actually a systematic process. By designing effective triggers, simplifying actions, setting rewards, and reinforcing investments, you can efficiently turn new behaviors into stable habits. Remember, the power of habit lies in consistency and accumulation. Give yourself time and patience—stick to it a little bit every day, and you will eventually experience a breakthrough. Start now by designing your first trigger!