Show notes: entrepreneursintraining.net/how-to-change-habits-habit-loop
How To Change Habits: The Habit Loop Redux
Review Habit Loop From Last Week
Loop:

Cue (trigger)
Routine (behavior)
Reward (reinforces the loop)
Craving or Anticipation (drives the loop)

Remember the Pepsodent example? Claude Hopkins got Americans into the habit of brushing their teeth:

Cue: Feel the tooth film on your teeth.
Routine: Brush your teeth.
Reward: Smile and be beautiful.
Craving: The tingly fresh gums and mouth

How to Form a New Habit
Basically, make a cue. A classic example is prepare yourself before you go to bed. For example, put out running clothes for the morning if want to run.

Cue: Running clothes laid out.
Routine: Run.
Reward: Feel great.
Craving: When weather’s too bad or you forget to cue yourself, you miss out on the reward (craving).

How To Change a Habit
Duhigg cites the Golden Rule of habit change: Keep the cue and reward the same. Insert a new routine. Examples in Duhigg's book include how Tony Dungy developed football teams, how a woman stopped biting her nails, and more.
How to Insert a New Routine
Duhigg says the key is to figure out what exactly the habit’s cue is, and what exactly the reward is. This is trickier than it sounds, and can be hard work. Often we’re wrong about what we think the cue is, and what we think the reward is. The good news: what seems like resistance to change is often lack of clarity. When you figure out what’s driving a behavior, it’s easier to change it. Take the example of the woman who quit biting her nails. She underwent "awareness training". She was asked to take a card with her and write a check mark on the card any time she felt the desire come on. This way she became aware of the cue. Next, she was asked to, whenever she felt the cue occur, replace the routine with a different one- something that would prevent her from nail-biting. For example, put her hands in her pockets, or grab some item to disable her ability to bite nails. Then she was told to also give herself some physical stimulation as reward, to replace the sense of physical stimulation that the nail-biting provided.
Tips to Make It Work
The common theme here is the need to your emotion. Your emotional self gets stuff done, takes that action. Your self-control is an exhaustive resource, so you have to get your emotion to agree with the decision to change.

Belief is an important ingredient to make difficult habit changes work. You have to believe you can do it.
Growth Mindset: Convince yourself failure is progress (the growth mindset).
Cultivate your identity: Ask yourself, Am I a person that is like this or like that?
Small steps: Break down the change into small, concrete steps. Your emotional self loves this- it hates long term solutions.
Group: Surround yourself with a group. The power of peer pressure is palpable.