![]() ![]() Whenever you find yourself repeating a bad habit, write down the following five things… 1. One way to do this is to carry a 3x5 notecard in your pocket or create a new note on your phone. Of course, before you can eliminate the cues that prompt your bad habits you have to recognize them. When the cues that cause distraction and ineffective behavior are eliminated, bad habits often fade away. For example, if you seem to be easily distracted by your phone and can’t get any work done, then turning off notifications or even leaving your phone in another room for a few hours can provide an immediate productivity boost. HOW CAN I RECOGNIZE AND AVOID THE TRIGGERS THAT LEAD TO BAD HABITS? One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it. – For more on the long-term outcomes of habits, see Chapters 1, 4, and 15 The longer you expand the time scale, the more clearly you can notice the differences between good and bad habits. It might be effective in the short-run, but it tends to be harmful over time. Smoking a cigarette may reduce stress right now (that’s how it’s serving you),īut it’s not a healthy long‐term behavior. Generally speaking, good habits will have net positive outcomes in the long-run. Whether a habit is good or bad usually depends on the long-term benefits or consequences of the behavior. However, people still use the terms “good habit” and “bad habit” all the time, and I think there is a simple way to distinguish between the two. Biting your nails might ease your stress or anxiety, for example. All habits serve you in some way-even the bad ones-which is why you do them. HOW DO I KNOW IF A HABIT IS GOOD OR BAD? Technically speaking, habits aren’t “good” or “bad.” It might be better to call them “effective” or “ineffective.” If a habit effectively solves the problem you’re facing, then you’ll have a reason to repeat it. – For more examples of habit stacking, see Chapter 5 ” For example, “After I put on my running shoes, I will fill up my water bottle.” By creating simple sets of rules, you can make it easier to remember when to perform a new habit. ![]() The habit stacking formula is: “After, I will. That is, your current behavior becomes the cue for your new behavior. ![]() The key idea is to “stack” your new habit on top of a current habit. The 1st Law HOW CAN I ESTABLISH A NEW ROUTINE? There are many ways to build a new habit, but one of the first strategies I recommend is a technique I call “habit stacking.” This method was popularized by professor BJ Fogg, who calls it the “tiny habits recipe” and teaches it in his Tiny Habits program. How do you specifically track your habits? What are the best strategies to restart a habit and get back on track? The 4th Law If I only have time for one new habit, what is the best habit to pick? How can I stay motivated when I won’t see results immediately? How long does it take to form a new habit? How can I make changes as easy as possible? How small can a change be and still remain useful? I know I shouldn’t do it, but I can’t stop. The 3rd Law I know I should do it, but I still don’t. The 2nd Law What if a habit gets boring? How can I stick with it? How can I stay motivated when my habits go against the grain of my social environment? Is it true you can never really “break” a bad habit? ![]() How can I create an environment conducive to good habits? How can I recognize and avoid the triggers that lead to bad habits? THE 1ST LAW How can I establish a new routine? Habits FAQ Common questions and where you’ll find the answers. In summary, the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. This “habit loop” is continually scanning the environment, predicting what will happen next, trying out different responses, and learning from the results. They form an endless cycle that is running every moment you are alive. The four stages of habit are best described as a feedback loop. ![]()
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