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Systems > Goals > Habits
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Changing outcomes(results like losing weight, writing book)
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Changing processes( what you do, workout routine, daily reading habit)
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Changing identity(what you believe, world views and how you think of others)
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Goal isn’t to learn a instrument, but to become a musician.
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Goal isn’t to run a marathon, but to become a runner
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Look for cues that initiates good or bad habit loops
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Making it obvious
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Make a habit score card. Write down what you do all day, put + or - then how much time it took.
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Stack habits - After brushing your teeth, you will do Push up
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Making it attractive
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Craving is what makes up take it.
- Thinking of eating junk food increases dopamine than after eating it. Same with drug users
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Habit tracker - Have a checkoff list in calender, in diary. Visual tracker is better.
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Habit contract - you miss a day you pay for it. This makes you accountable.
Improve 1% everyday. Stacking Habits
Goals can restrict your happiness sometimes as you play to get X, what happens then once you get it.
- Trust the process, make a system
- Reps make a set. Focus on the reps
- Focus on making a process and incorporate it into your system
4-Steps to Habit
- Cue: Take inventory of your everyday activity and have checkbox to show, what you want to remove. Log Everything. After[this], i will do [this].
- Craving: Its like saying “not today”. Make the habit you want to quit, unattractive and your new habit attracive.
- Response: Make your new habit look small, so its easy to do it. Break it into smaller chunks. To run a marathon, first start a jog. Have confidence in the snowball you are creating.
- Reward: Make your habits completion visual. Like marking in a calender.
80% Exploit 20% Explore
Boredom is the enemy of habits