You established the four basic building blocks of habit by: (1) creating a stable context (one night a week, 6:30 p.m. sharp); (2) reducing friction (with you as a driving force; removing restraining forces by initially doing all the cooking and cleaning yourself); (3) making it rewarding (serving everybody’s favorite foods on those nights; letting the kids invite friends if they want); and (4) repeating until it becomes automatic (even when the rest of the family was ready to mutiny against your bright idea).
Context
Friction (reduce or increase)
Reward
Repetition
