Do you always look at your phone when you are riding the metro? It’s not surprising. If we are to utilize our routines, we need clear signals to show it is time for a particular habit. In the 1890s, a scientist called Pavlov proved that dogs started to salivate after a signal in the form of a bell that rang when it was time for food. The same thing works for people. A ping from our phone makes us pick it up, and a red light at a pedestrian crossing tells us it is time to stop moving. Instead of allowing yourself to be governed by your old, habitual patterns you can create new clues for the new habits you want to create. Worrying about your health could be used as a signal that it is time to go for a run. Coffee with a colleague could be the perfect occasion to provide a little praise.