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Habits are regular behaviours practiced over time. They are the small decisions that are made each and every day, both conscious and unconscious. Some sources claim that we can make up to a whopping 35,000 choices per day!

Building positive habits starts with an individualistic approach.

James Clear, best selling author on How To Build Better Habits, suggests that there are 4 key steps we must take in building a habit:

  1. The Cue: The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward.
  2. Cravings: they are the motivational force behind every habit. Without some level of motivation or desire—without craving a change — we have no reason to act.
  3. The Response: The response is the actual habit you perform, which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior.
  4. The Reward: Rewards are the end goal of every habit. The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy us and (2) they teach us.

If our behaviours aren’t up to standard across these 4 steps, then a habit won’t happen.

To best summarise: the cue leads to a craving which stimulates a response, that then provides us with a reward.

Here at  ION

We want our members to stick to a routine that they can consistently follow with little resistance.

Here is how we can create good habits and behaviours inside the gym:

  1. Cue: Make it obvious and to the point (Set a daily alarm to workout)
  2. Craving: Make it attractive (Lock down a regular training buddy who keeps you accountable)
  3. Response: Make it easy (Create a gym routine that can be easily replicated)
  4. Reward: Make it satisfying (Train with the same group of people who give you support and challenge you)

“We are what we repeatedly do, therefore excellence, then, is not an act, but a HABIT.”


Rhys Pritchard, Training Director, Performance Specialist

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