2015 habits seminar - amazon s3 · 2015 habits seminar james clear. agenda 1. what always works 2....
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2015 Habits SeminarJames Clear
Agenda
1. What Always Works
2. What’s Working Now
3. What to Avoid
4. Questions and (Attempted) Answers
Note: We will take a few 5-minute breaks throughout the seminar.
The 5 Barriers
At the end of each session...
1. Lack of Time and Too Many Commitments
2. Inconsistency With Taking Action
3. Procrastination and Laziness
4. Self-Doubt and Lack of Confidence
5. Lack of Focus
Take What Works for You, Leave the Rest
It doesn’t matter where you start,
only that you get started.
If you wait for perfect conditions,
then you’ll never get anything done.
Thanks
1. Leo Babauta
2. BJ Fogg
3. Nir Eyal
4. Dan Pardi
5. Scott Adams
6. All the readers
What Always WorksSession 1
How Long Does It Take?Repetitions and Habit Automaticity
Building a New Habit
On average, it takes 66 days to build a new habit.
The range can be anywhere from three weeks to eight months.
Habit Automaticity
How Habits StickWhy Some Patterns Stick and Others Fail
Habit Models
1. Lewin’s Equation
2. Operant Conditioning by B.F. Skinner
3. Tiny Habits Model by BJ Fogg
4. The Habit Loop from Charles Duhigg
5. Hook Model by Nir Eyal
6. Loop Model by Dan Pardi
Pavlov > Watson > Skinner
Bottom Line: We Get Conditioned
Habit TriggersHot vs. Cold Triggers
Cold Triggers vs. Hot Triggers
● Triggers are the cues that prompt behavior.
● A hot trigger can be acted upon right now.
Hot Triggers
“Put hot triggers in the path of motivated people.”
-BJ Fogg
Trigger T-Chart Exercise
1. In Column 1, list all the things that you do each day without fail.
a. e.g. Brush your teeth, put your shoes on, sit down for lunch, get into bed, etc.
2. In column 2, list all the things that happen to you each day
without fail.
a. e.g. Traffic light turns green, commercial comes on, sun rises, sun sets, etc.
3. Finally, select the trigger that best fits your new habit (i.e. the
“hot” trigger).
SimplicityWhat is the Essence of Your New Habit?
Start Small
1. Start with a habit that is incredibly easy for you.
2. Increase your habit, but in a very small way.
3. Keep it easy. Break the habit down as needed.
Tiny Habits program by BJ Fogg at tinyhabits.com
Lesson in a Nutshell
“Make it so easy you can’t say no.”
—Leo Babauta
Increase Your Success Rate by 3x
Implementation Intentions
The Power of Intention
“During the next week, I will partake in at least 20 minutes of
vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”
Lesson in a Nutshell
If something is important to you, then schedule it.
Pick a date. Choose a place.
Give your goals a time and a space to live.
MassachusettsGeneral Hospital
Choice Architecture
Lewin’s Equation
Lesson in a Nutshell
I have never seen a person consistently stick to positive habits
in a negative environment.
Parole Board JudgesDecision Fatigue
Lesson in a Nutshell
Your willpower is like a muscle.
And similar to the muscles in your body,
willpower can get fatigued when
you use it over and over again.
Southwest AirlinesConsistency
Do Things You Can Sustain
Lesson in a Nutshell
Rome wasn’t built in a day,
but they were laying bricks every hour.
You don’t have to build everything you want today,
just lay a brick.
The Seinfeld Strategy“Don’t break the chain.”
Lesson in a Nutshell
New goals don’t deliver new results.
New lifestyles do.
The 5 Barriers
1. Lack of Time and Too Many Commitments
2. Inconsistency With Taking Action
3. Procrastination and Laziness
4. Self-Doubt and Lack of Confidence
5. Lack of Focus
A Quick Favor
If you have enjoyed this seminar,
please send a tweet to @james_clear
and tell me what you loved about the talk.
What’s Working NowSession 2
Technology in Our Lives
● 65% of Americans sleep with their phone next to or on their bed.
(Pew Research Center)
● 70% of emails interrupt recipients within 6 seconds of arriving.
(Journal of Information Management)
● On average, it takes 64 seconds to resume work after an email
interruption. (Journal of Information Management)
● Roughly half of daily interruptions are self-interruptions.
(University of California, Irvine)
The Story of Clyde Beatty
Image Source: Harvard Library
The Hemingwrite
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
4. Write and work in full screen mode (use multiple desktops).
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
4. Write and work in full screen mode (use multiple desktops).
5. Use Optional filter for email. (“Unsubscribe” = optional.)
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
4. Write and work in full screen mode (use multiple desktops).
5. Use Optional filter for email. (“Unsubscribe” = optional.)
6. Phone on silent / vibrate and in another room.
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
4. Write and work in full screen mode (use multiple desktops).
5. Use Optional filter for email. (“Unsubscribe” = optional.)
6. Phone on silent / vibrate and in another room.
7. Remove apps from home screen, no push notifications or badges.
Digital Distraction Eliminators
1. Use Adblock Plus to block all ads online.
2. Use Self-Control or Freedom to block websites.
3. Use News Feed Eradicator to block FB posts.
4. Write and work in full screen mode (use multiple desktops).
5. Use Optional filter for email. (“Unsubscribe” = optional.)
6. Phone on silent / vibrate and in another room.
7. Remove apps from home screen, no push notifications or badges.
8. Remove all icons from desktop.
Bonus Distraction Eliminators
1. Set up a second account on your computer that doesn’t have email
set up, no apps or browsers installed, etc.
2. Set an alarm clock for each work period (the “Pomodoro Method”)
3. Get an old school alarm clock and leave your phone in another
room when you sleep.
4. Use an outlet timer to automatically cut off devices.
Lesson in a Nutshell
Learning to separate the signal from the noise
is a crucial skill in our current world.
You don't need productivity tips if you simply
eliminate the unnecessary wastes of time.
Keystone Habits
● A Keystone Habit is a routine or ritual that naturally pulls the rest
of your life in line. It creates a cascade of good behavior.
● Examples: weightlifting, meditation, visualization
The Eisenhower BoxDownload at jamesclear.com/ebox
Lesson in a Nutshell
Busy doesn’t equal important and urgent isn’t the same as necessary.
Filter out the fluff and focus on what matters.
The 5 Barriers
1. Lack of Time and Too Many Commitments
2. Inconsistency With Taking Action
3. Procrastination and Laziness
4. Self-Doubt and Lack of Confidence
5. Lack of Focus
What to AvoidSession 3
Identity-Based Habits
Lesson in a Nutshell
Every action is a vote for the
type of person you want to become.
How to Break a Bad Habit
● Remember the Habit Loop:
○ cue, routine, reward (stimulus, behavior, consequence)
● Bad habits are replaced, not eliminated.
Strategies
● Choose a substitute habit that provides a similar benefit.
Strategies
● Choose a substitute habit that provides a similar benefit.
● Cut out as many triggers as possible.
Strategies
● Choose a substitute habit that provides a similar benefit.
● Cut out as many triggers as possible.
● Return to the “old you.” You don’t need to become someone new.
Strategies
● Choose a substitute habit that provides a similar benefit.
● Cut out as many triggers as possible.
● Return to the “old you.” You don’t need to become someone new.
● Plan for failure. (If-Then conditions.)
Lesson in a Nutshell
“The best way to improve your self-control
is to see how and why you lose control.”
-Kelly McGonigal
The 5 Barriers
1. Lack of Time and Too Many Commitments
2. Inconsistency With Taking Action
3. Procrastination and Laziness
4. Self-Doubt and Lack of Confidence
5. Lack of Focus
Take What Works for You, Leave the Rest
It doesn’t matter where you start,
only that you get started.
If you wait for perfect conditions,
then you’ll never get anything done.
A Quick Favor
If you have enjoyed this seminar,
please send a tweet to @james_clear
and tell me what you loved about the talk.
Questions and AnswersSession 4
THE ENDJamesClear.com