Identifying your habits—especially the unconscious ones—is the first step to making lasting personal change. Here’s a clear and practical process to help you become more aware of them:
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🔍 1. Observe Your Daily Routines
Write down everything you do in a typical day—from waking up to going to sleep. Look for patterns like:
• What you do first thing in the morning
• What you eat and when
• How you react to stress
• When and how much you use your phone
• How you unwind before bed
Tip: Don’t judge—just observe like a scientist.
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🧠 2. Look for Triggers (Cues)
Habits often follow a cue → behavior → reward loop. Try to identify:
• What causes you to start a habit? (Time, emotion, place, person)
• Example: You scroll social media when you’re bored or alone.
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🕒 3. Track Your Time
Use a journal or app (like “Toggl,” “Daylio,” or a simple notebook) to track how you spend your time hourly for 2–3 days.
Patterns emerge—you’ll likely find habits you didn’t realize you had.
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📱 4. Notice Emotional Patterns
Many habits are emotional responses:
• Do you snack when you’re anxious?
• Do you avoid work when you’re overwhelmed?
Keep a log of emotions and what you do in response.
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📋 5. Ask People Around You
Friends, family, or coworkers often notice your habits better than you do. Ask:
“What are some things I always do that I might not realize?”
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✅ 6. Audit Repeated Behaviors
Ask yourself:
• What do I do every day without fail?
• What do I spend money on impulsively?
• What do I say often?
• What do I avoid regularly?
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🧩 7. Look for the Reward
Every habit gives a reward—relief, pleasure, distraction. Ask:
“What am I getting out of this behavior?”
Once you know the reward, you can decide if it’s worth keeping or replacing the habit.
By Joe Gradia
“Are you living life on the edge… or do you just like taking chances? There’s a difference between chasing purpose and chasing your dreams!
“Being kind doesn’t slow you down — it lifts others up and brings you peace. Life’s too short.. ~ Joe Gradia 
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