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Proven Steps To Habit Formation

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Andrew Hershberger
Andrew Hershberger

An exploration of proven steps toward habit formation. Based on BJ Fogg's BehaviorModel.org and BehaviorGrid.org

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Proven Steps to Habit Formation Insights from sleep hygiene training for insomnia patients Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 Cognitive Behavioral Therapy is a common treatment component for patients suffering from insomnia. According to SleepEducation.com, "Cognitive behavioral therapy (CBT) helps you change actions or thoughts that hurt your ability to sleep well. It helps you develop habits that promote a healthy pattern of sleep." http://www.sleepeducation.com/Treatment.aspx?id=5
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],One aspect of getting up at the same time every morning is setting an alarm clock for the same time every night. How does this behavior become a habit as part of sleep hygiene training?
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 How proven are these steps? CBT as a whole has proven to be highly effective in helping insomnia patients, but it usually includes many different behaviors. http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy The steps described here are only one example of how the set-alarm-clock behavior might be established as part of sleep hygiene training, but it is easy to see how counseling of many different kinds or even a coach more generally (perhaps a parent in the case of a school-aged child who is being taught good sleep habits) could help this behavior to form.

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Proven Steps To Habit Formation

  • 1. Proven Steps to Habit Formation Insights from sleep hygiene training for insomnia patients Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010
  • 2. Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 Cognitive Behavioral Therapy is a common treatment component for patients suffering from insomnia. According to SleepEducation.com, "Cognitive behavioral therapy (CBT) helps you change actions or thoughts that hurt your ability to sleep well. It helps you develop habits that promote a healthy pattern of sleep." http://www.sleepeducation.com/Treatment.aspx?id=5
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  • 12. Andrew Hershberger  |  habits.stanford.edu  |  13 May 2010 How proven are these steps? CBT as a whole has proven to be highly effective in helping insomnia patients, but it usually includes many different behaviors. http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy The steps described here are only one example of how the set-alarm-clock behavior might be established as part of sleep hygiene training, but it is easy to see how counseling of many different kinds or even a coach more generally (perhaps a parent in the case of a school-aged child who is being taught good sleep habits) could help this behavior to form.