Have you ever thought your bad habits could actually help you build better ones?

In this episode we will take a favorite Happy Gal tool – Habit Hooks – and give them a new twist that can help you get good things done in ways that will surprise you.

We call them Reverse Habit Hooks.

What is a Habit Hook?

Similar to James Clear’s “habit stacking” from Atomic Habits, Habit hooks hook a new habit into an existing one. For example, a habit hook will hook a new habit, like taking your vitamins or saying positive affirmations, into your regular habit of brushing your teeth. Your brain loves these kinds of cues, making it easier than ever to build great new habits.

 

What is a Reverse Habit Hook?

Reverse habit hooks flip the order. Instead of adding something after your existing habit, you’re going to sneak in a good habit right before something you’re already eager to do—especially something that gives you a quick dopamine hit. Think of it as leveraging your anticipation or excitement for one habit to effortlessly accomplish something else that’s beneficial.

 

Examples of Reverse Habit Hooks:

• Morning Phone Check: Do you reach for your phone first thing in the morning? Before you dive into your texts or social media, try doing something quick but meaningful, like giving your partner a kiss and telling them you love them, or reading something spiritual or inspiring. 

• Evening Ice Cream Treat: If you have a nightly habit of enjoying a bowl of ice cream, why not use that anticipation to sneak in something productive first? Maybe it’s starting the dishwasher, washing off your makeup, or quickly checking your emails. Soon enough, your brain will associate these little productive tasks with your nightly reward.

• Social Media Scrolling: Before you open Instagram or Facebook, try saying a positive affirmation, sending a quick encouraging text to a friend or family member, or jotting down your day’s priorities. It’s a simple way to ensure you’re doing something beneficial before losing yourself in scrolling.

• Online Shopping: Create a personal rule that you’ll drink a glass of water, quickly glance at your bank balance, or delete a few unnecessary photos from your phone before clicking “buy.” This small habit can help curb impulsive spending while building healthier routines.

Why Reverse Habit Hooks Are So Effective

Reverse habit hooks work because they tap into your brain’s natural anticipation and motivation. You’re essentially harnessing the excitement you already have for certain habits—even if they’re not exactly productive—to make it easier to do something good for yourself first. Over time, these small positive actions become second nature, boosting your productivity and sense of accomplishment.

So what?

This all sounds good…so what are you going to do about it? Pick one habit you regularly look forward to—whether it’s watching your favorite show, enjoying a treat, or sitting down to cuddle with your dog—and commit to doing something small and productive right before it. Just try it for one week and see how quickly your brain starts connecting these two actions.