$10K Training Lesson 7 The ultimate $10K task hiding in plain sight
- If we just get a little bit better each day, we’ll reap tremendous long-term benefits.
- James Clear’s category-defining book [[Atomic Habits - James Clear]].
- Remember: your goals & ambitions ≠ habits
- we make the mistake of aiming too high.
- we should focus being “heroically consistent”
Four Laws Of Behavior Change.
cue (Step 1) sends a trigger to your brain to set off a specific behavior (an alarm, entering your bedroom, your phone buzzing)
A craving (Step 2) for a certain feeling or emotion arises (the excitement of gambling, the calmness of alcohol)
A response (Step 3), the habit itself (having a drink, checking your phone)
A reward (Step 4), either temporary or permanent is unlocked (excitement, calmness)
- most powerful cues: time and location.
- Time: These include waking up, your afternoon coffee,
- first thing after I wake up.
- on Saturday mornings
- then we can redesign our environment to make our desired habits more obvious:
To remember your medication each night, place the pill bottle directly next to the faucet
- place the guitar stand in the middle of your living room
- To drink more water, fill up a few bottles each morning and place them across your home
- our habits are modern-day solutions to very ancient desires.
- Conserving energy
- Obtaining food and water
- Finding love and reproduce
- Connecting and bonding with others
- Winning social acceptance and approval
- Reducing uncertainty
- Achieving status and prestige
- why am I doing this?
Temptation bundling “pairs an action you want to do with an action you need to do.”
- For me, I drink my lemon water and do 30 pushups before I can take a sip of the magical elixir.
Make it easy The third rule is all about getting out of your own way.
- By removing friction for good habits (or adding friction for bad ones) you can “stack the deck” to work in your favor.
- Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat-options during the week.
- the fourth law increases the odds that the behavior sticks.
- This strategy shows the power of habit tracking,
- “What gets measured, gets mastered”
Creates a visual cue that can remind you to act
- Is inherently motivating because you see the progress and don’t want to lose it (think Snapchat streaks)
- Feels satisfying whenever you record a successful instance
“never miss twice.” If you miss one day, keeping that momentum by getting back on track as soon as possible.
- Finally, to break a bad habit, there’s also the inversion of the 4th law: Make it unsatisfying.
- tap into our core human desire: avoiding social rejection.
getting an accountability partner,
- Being even more public about your habits (via, Social Media) can make the costs of violating your promises public and painful.
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