Building Habits with Apps

Habits are often described as rituals or behaviors that we perform automatically without conscious thought. Of course, habits can be good or bad, such as exercising versus smoking. Whether we realize it or not, we all have habits. In fact, according to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. 

The Habit Loop

Our habits are formed through repetition. This process is often referred to as habit formation or habit loop. The habit loop is a process driven by repetition and reinforcement and consists of three key elements:

1. Cue (Trigger). A situation or event that prompts an action.
2. Routine (Behavior). The habitual action taken in response to the cue.
3. Reward (Benefit). A positive outcome that reinforces the behavior.

For example, a lawyer who starts each morning by reviewing their calendar (cue) develops a habit of proactive planning (routine), which results in a more organized and less stressful workday (reward).

Because habits become ingrained, they ultimately require less conscious effort, making them powerful tools for productivity, well-being and personal growth. Developing good habits can go a long way in creating a much-needed structure and increasing efficiency for lawyers. So, is there a specific habit you have been trying to build? If so, there is an app for that.

Habit-Building Apps

Building habits can be simple but it’s not always easy, especially in the beginning. It requires consistency and intentional effort on your part. It can be challenging, however, due to needing to break old patterns that are likely ingrained negative habits. Take for instance a lawyer who struggles with billing on time and who tends to procrastinate. Without reminders or a strong reason, it is easy to fall back into old routines. This is where tools such as habit-building apps can be helpful, because they can help to provide structure, give reminders and offer motivation to stay consistent. Here is how they can help:

• Reminders and notifications. Many send push notifications to help keep you accountable. You can also use apps to set daily or recurring reminders to reinforce habits.
• Progress tracking. Many offer habit trackers where you can check off completed tasks. This allows you to see your progress with visuals like graphs, which provide motivation.
• Goal setting and customization. Many allow you to set clear, measurable goals. You can often personalize habits with specific routines and deadlines.
• Gamification and rewards. Some apps use streaks, badges and rewards to encourage consistency. This feeling of achievement keeps motivation high, giving you that sense of an immediate reward.
• Data and insights. Many provide insights and statistics about habit patterns, helping users identify areas for improvement. As a result, the insights can be helpful for adjusting strategies for better results.
• Community and accountability. Some apps connect you with others for motivation and support. These social features let you challenge friends or join groups with similar goals.

Using an app can make habit formation more structured. These apps are designed to reinforce the cue-routine-reward loop. By systematically reinforcing the loop, apps make the process more engaging and sustainable.

Popular Habit-Building Apps

If you are looking for an app to help with building a new habit, here are a few:

• Habitica. This popular app turns building habits into an old-school video game turning your routines and tracking into an adventurous quest. It is available for both iOS and Android devices. It is free for most features, but the bonus items such as the ability to buy gems as part of the game will cost you $4.99/month. Group play costs more.
• Streaks. This habit tracker is designed for iOS users. It helps maintain habit streaks for motivation by focusing on the primary goal of maintaining consecutive daily streaks to encourage consistency. It costs a one-time purchase price of $5.99.
• Loop Habit Tracker. This open-source tracker is designed specifically for Android users and is free and effective for tracking habits. It operates entirely offline and has an advanced habit-scoring algorithm that steers away from simple streak-based systems and calculates the strength of your habits based on consistency over time. 
• Coach.me. This app is unique in that it not only provides you with tracking capabilities, but it also offers integrated coaching features allowing users to connect with certified habit coaches. The app is free, but coaching will range in price from $25-plus for individual coaching sessions. Coaches set their own rates. You can also subscribe for weekly and monthly pricing with coaches.
• stickK. This app is best for those that need a high-stakes commitment. If you fail to meet a goal it takes money from your bank account if you activate this feature. The money that is collected is donated to charities. The app itself is free. It also has other powerful habit-building features as well, including access to groups with similar interests and goals. This app is available for iOS and Android devices

Habit-building apps can be a game-changer for some in developing routines that lead to personal and professional success. There are plenty of apps out there to choose from, but ultimately you should look for ones that are easy to use, offer visual progress tracking and give you some sort of motivation to meet your goal. Whether you want to improve productivity, wellness or skill development, these apps can provide the tools to build habits effectively.