Getting into a new routine can be challenging. You may have heard the theory that it takes 21 days to make a habit. But, it actually can take much longer. Some studies have shown that forming a habit can take closer to 66 days!
But, don’t let that discourage you. We're here to support you every step of the way. We broke down a proven habit-forming strategy into 5 simple steps to help you remember to take your Uqora each day.
Before we dive into the science of habit-forming, remember that you can take Uqora products at any time of day, it’s really just about finding a time that works for you.
The Habit Loop: the ultimate habit-forming framework
The habit loop framework is an approach to habit-forming that helps establish and reinforce habits by breaking them down into three key components: the cue, the routine, and the reward. By using this framework, you can create a habit of remembering to take your Uqora consistently.
Here's how each components of the framework interact with one another to create an effective habit loop.
A trigger that reminds you to complete your habit (setting an alarm to remember to take your Uqora)
The habit you do in response to your cue (taking your Uqora at the same time each day)
The positive reinforcement you associate with completing your routine (the good feeling of taking care of yourself today!)
Here's how you can apply the habit loop framework to remember to take your Uqora:
Identify a cue:
- The cue is a trigger or reminder that prompts you to take action (your desired action would be taking your Uqora). Choose a cue that occurs consistently and is tied to an existing routine or habit. For example, you could use a specific time of day, such as right after breakfast or before going to bed, your morning coffee, or a favorite TV show you watch every day.
- To further reinforce the habit, you can place a visual cue in a spot that catches your attention. For example, leave your Uqora bottles next to your toothbrush or stick a colorful note on your bathroom mirror. The visual cue will serve as a reminder to help trigger the habit loop.
Define your routine:
The routine is the action you want to turn into a habit. In this case, it is taking your Uqora. Be clear about the specific steps involved in the routine, maybe even imagine the routine as a mini self-care moment. Picture yourself opening the bottle or Flush packet, taking out your Defend or Promote capsules, mixing your Flush, and feeling proud as you take them.
Establish a reward:
The reward is the positive reinforcement you associate with completing the routine. It helps motivate you to repeat the behavior. For taking your Uqora, the satisfaction of taking care of yourself might be a great mental reward. You could also consider a reward that you genuinely enjoy and can easily associate with taking your Uqora. It could be something as simple as savoring a piece of chocolate after, listening to your favorite song, or checking off a box on a tracker!
- A habit tracker can serve as a great reward! It allows you to mark off each day you successfully complete the habit. Seeing your progress visually can be motivating and reinforce your commitment. We love the Don't Break the Chain app, this is a fun visual aid that some of our team members have found addicting in tracking their habits.
Share your goal with a friend, or family member. Let them know about your habit of taking Uqora and maybe ask them to check in with you regularly. Their support and accountability can support you in staying on track. You can even head to the Uqora Collective to share your milestones!
Adjust when you need to:
If you find it difficult to remember to take your Uqora, don't worry! Try adjusting the cue, routine, or reward to better suit your lifestyle and make it work with your exisiting routines.
Remember, building a habit takes time and consistency. Don’t forget to be patient and kind to yourself in the process and be sure to celebrate each small step toward remembering to take your Uqora. Over time, it will become a seamless part of your routine.
- Bennett C. (2016). Stanford University. The habit loop. Retrieved from https://gdt.stanford.edu/the-habit-loop