As you might have guessed I’m a total nerd when it comes to human behavior. I can read, listen and watch information about human behavior for hours at a time. One of the most fascinating of these behaviors are how habits affect us.

That’s because habits can be very empowering or very disempowering.

For example, some habits like regularly talking with friends or working out are good for you. On the other hand, habits like overeating or reaching for your phone every time a new Facebook post, text or Twitter update pings can be very limiting.

As a master martial arts instructor I’ve personally experienced and witnessed the benefits of developing good habits. As a professor, master NLP practitioner and hypnotherapist I’ve also personally witnessed the devastating effects of bad habits.

BJ Fogg is a Stanford Professor who studies human behavior. He came up with three steps he calls the “Habit Loop” that I refer to in my book. These 3 steps are cue routine, reward.

James Clear renamed these three steps the 3 r’s, which are Reminder, Routine and Reward.

Here’s how the 3 r’s works.

You get a reminder or what social psychologists call a trigger. The reminder is what brings your attention to something you do habitually. It could be the ding on your phone telling you that you just received an update on Facebook, or having tortilla chips delivered to your table at a Mexican Food restaurant, which is something very tempting to me.

This causes you to go into your automatic routine. You grab your phone and see what one of your 900 closest friends are telling you about what’s going on at the moment or, like me, you start stuffing big handfuls of tortilla chips into your mouth.

Now comes your reward. Studies have found that in these cases your reward is a release of brain chemicals similar to the ones released when you take drugs like marijuana or heroin.

Now you’re feeling really good – for the moment.

In a little while you’re going to realize you haven’t got your work done or you’re no nearer to your healthier weight. As a result, you feel guilty, powerless and out of control.

Here’s what’s exciting. If this has ever happened to you there’s a quick and easy way to disrupt the habit loop and put you back in control.

First, get a rubber band big enough to fit around your wrist. Now, when your phone pings or you those chips get delivered to your table, snap the rubber band. While you could install and fire off what is known as an anchor in NLP, the rubber band can often do the trick.

There are two reasons you snap the rubber band, and neither one is to punish you.  First it disrupts your habit loop and reminds you to take a couple of deep breaths.

The second purpose is, your breaths will bring your thoughts to what’s most important, your work or your healthy weight. This focus releases similar chemical into your brain, making you feel powerful and in control.

Now you have the start of a new habit loop. Keep this up for a few days and you’ve installed a new, positive habit loop.

It’s that simple.

The reason I’m here is to help people just like you, learn how to click into convergence –  getting your source, your psychology and your state – what you’ve got –  so intensely focused on what you want that you can break out and better your best over and over and over again.

While I am presently writing a new book about convergence, if you want more information about the basics right away you can pick up my book, Black Belt Breakthroughs, on Amazon, you can go to my website Black Belt or you can contact me about getting the kind of coaching you need for Black Belt success.

And if you have questions about how to use convergence, please send them in to me. I’d love to talk with you about it.

Until the next time, this is Professor D wishing YOU only success!