We imitate the behaviors of the close by, the many, and the powerful to fit in.To break a bad habit, Make the action unenjoyable and the results unrewarding.Successful people set up systems so they don’t have to use will power. Don’t rely on willpower to resist temptation. For good habits, make the trigger obvious.A guy in a wheelchair that James met said he is grateful for his wheelchair, not bound by it, because it allows him the freedom to move rather than get stuck in his bed. Alter cravings by changing the mindset of “I have to” for tasks to “I get to.” You get to wake up early rather than you have to.So set up your environment so you don’t see the trigger anymore. Once a habit is wired into the brain, the craving will always be there and when triggered. Change your environment so the trigger or craving is invisible.
Make it hard for you to have a trigger and craving.To break a bad habit, you do the inverse of these four.The four step process to forming a habit are trigger, craving, action, and reward.Place a book on your desk rather than tucked in a corner if you want to read more.Place a guitar in the middle of the living room if you want to play more.Place water bottles in common locations if you want to drink more water.Put apples in the middle of the table rather than in the cabinet.Place your triggers or objects for your habit in obvious places rather than hidden places.They drink more water and less soda when there is more accessible vending machines everywhere. They use less energy when the energy meter in their house is more visible and easy to track. They buy things more often at eye level and at the end of aisles. Research shows that people do things that are more convenient and obvious to them.Once chained, you can bring out your three breaths each time you are feeling bad and want to feel better. You can chain that with three deep breaths beforehand. Lets say you are in a good mood each time you pet a puppy or have a bath.You can condition yourself to have certain feelings or a state of mind By associating a routine with a behavior that creates those feelings and take out the behavior after many times, like thumping your chest and then playing pump up music to get energized and eventually getting energized by just pumping your chest.You can chain a habit to a pleasant habit you do already too.For example, after you get out your phone, do ten burpees, then check Facebook You can sandwich a good habit between rewarding habits as an incentive, called temptation bundling.If you’re not specific enough, the trigger will be unclear.Make it obvious and specific with time and location for it to work.Habit stacking is adding on a habit after something you always do on a recurring basis, chaining a habit onto another habit acting as a trigger.Based on studies, you’re more likely to accomplish your goals and create habits if you prepare a plan for where, when, and how you will do something.Thinking you are bad at math or not good at social situations makes you resist certain actions.Identities and habits can work against you too.But you can say you are someone who demands that he exercises every day because it is part of his life style. For example, maybe you are no longer an athlete because you retired. You can still select identities that you want to become by repositioning the way you phrase it. As your career or life changes, the identities you can justifiably identify with might change.
Think of yourself as someone who gets up early rather than set a goal to get up early.You act like the type of person you want to be.Become someone proud of their nails stops chewing their nails.Become a runner rather than run a marathon.
0 kommentar(er)
