Atomising a habit with a mind map, a journal and a task manager when the craving is intense and the friction is significant

Atomising a habit with a mind map, a journal and a task manager when the craving is intense and the friction is significant
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Consider this thought process:

  1. Habits exist to make us become better individuals

  2. We become better when we are satisfied with progress for goals, when we learn, and when we remain integral as per our periodically-reviewed values

  3. Habits are the behaviours we remember to do because they satisfy us with a reward to the point that, with practice, we do them effortlessly over time

  4. The reward is achieving a change in our inner state; something that was missing would not be so anymore

  5. Acknowledging the cue and the craving behind an atomised habit is a thought process completed as soon as we know what the reward is because it happens in our minds

  6. That dynamic is lightning-fast and it must remain as such; we shouldn’t pretend otherwise

  7. What’s not so fast is acknowledging the friction with which the response to our craving is met, in terms of effort, personal skill and physical capacity

  8. Necessary effort and skill take time to recognise, except if we have no physical capacity to do something specific (in which case, we’re simply out of luck)

1st CONCLUSION
Use a mind map to rapidly capture an atomised habit (cue+craving+reward), leaving the “response” component blank

2nd CONCLUSION
Use a journal to flesh-out what the response to the cue is (either a thought or an action), which skill is needed, which skill is lacking, if you’re somehow physically impeded to presently act and how much effort the response demands

3rd CONCLUSION
Use a task-management app to write the steps for your response

4th CONCLUSION
The more complex friction is and the more intense your craving is, the less you’ll think that conclusions 2 and 3 above are overkill since you’re looking at resistance and procrastination straight into their evil eyes simply by showing up, by making progress to your goals, albeit slowly but surely

Looking forward to your replies, your questions, and that you point out where I’m wrong.

Thanks,
Antonio