It's very easy to say what behavior or what routine I want. I want to and we need to be specific right like let's say I want to spend five minutes and meditation every single day so as to develop sort of mindfulness skills.

So we know what behavior, what routine we're talking about.

Now the habit loop is a cue, a routine, a reward, and these become self-re

free and free. Now the habit loop is a cue a routine a reward and these become self-reinforcing basically our brain

learns to clump together that cue the routine the reward until it becomes more and more automatic

behavior and we know the routine we know the behavior I want to meditate becomes more and more automatic behavior.

And we know the routine, we know the behavior.

I want to meditate for five minutes.

But the next step is you must choose what the cue is

and what the reward is to create creating

this clump of behavior, this chunk.

And a cue can be, it can be one of five things.

It's a time of day, a particular place, a certain emotion,

the presence of certain other people, or a preceding behavior that's become ritualized. Okay, welcome back or welcome to the Finding Mastery Podcast. I'm Michael Jervais, and by Trade and Training, I am a sport and performance psychologist, as well as the co-founder of

compete to create, where Pete Carroll, the head coach of the Seattle Seahawks, and I built an eight-week online mindset training course.

We love what we built there. But the whole idea behind this podcast, behind these conversations

is to learn from people who are on the path of mastery.

To better understand what it is that they are searching for,

we want to understand their psychological framework,

how they organize their inner life, how they use their minds to do better in life,

whether that's living in the living room or that's performing on the world stage, whatever that might be.

And we want to also understand the mental skills

...