Download - How To Change Behavior
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What do you wish for?
• Wish you exercised more
• Wish you ate better
• Wish you managed your time
manjachevera.blogspot.com
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What do you do about it?
• Beat yourself up about it
• Motivate yourself more
• Put in MORE EFFORT
nevertheless-psst.blogspot.com
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Try doing the OPPOSITE
• Put in LESS effort
• Don't worry so much about motivation
• Push yourself less
www.last.fm
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Do MORE by doing LESS
Build tiny habits
Break behaviors into baby steps
Just make it easier to do things you already want to do
readysethappy.blogspot.com
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Drinking More Water(Level 1)
Sometimes you get really excited about doing something?
- “damn, I should really drink more water”- a moment of inspiration during your week
Perfect, that’s a motivation wave
- right now you're on a crest - use it cause it’s gonna go away quick
Get a big bottle
- fill it, place it in a prominent space in your room as a water station- it should be the first thing you see when you walk in
Put up a big poster in your room
- it could say “Water is Life” - it acts as a trigger or reminder
positivemoney.org.uk
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Watch the magic happen
Instead of pushing yourself harder to drink water
- used a motivation wave - changed your environment to make that behavior EASIER to do in the future
Instead of reminding yourself to drink water all the time
- created a system that automatically TRIGGERED you every time you walked into your room – already have way too many things to remember in your life
magicbritejanitorial.com
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Gyming more(Level 2)
Target a specific behavior
- "gymming more" is a fuzzy, vague behavior to design for
- "getting to the gym on wed after 2pm class" is a lot crisper - easy to breakdown
When you hit a motivation wave in your week
- set up a space in the corner of your room that's your gym corner- make sure it's in plain sight- have all your gym stuff there - bags, shoes, clothes
Think of an anchor behavior
- this will remind you to go to the gym, something you do on a regular basis- when I come back to the room after 2pm class on wed, I will grab my stuff from my gym corner and head to the gym- you should also set an alarm on your phone
downtothebasement.com
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But first, what's the point of just getting to the gym?- the rest of the behaviors that lead to you working out cascade
automatically from there - you feel kinda stupid ditching the gym once you get there
By using motivation waves- we structured future behavior when we were pumped up
We used an anchor behavior- a regular behavior we already have
- triggers this new behavior
We changed our environment- to reinforce the behavior
- act as another trigger
Watch the magic happenmagicbritejanitorial.com
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Creating time to reflect(Level 3)
Start small with an easy target behavior- Once a week, on the bike ride home from class take a 5 min detour
Celebrate every time you do the tiny habit- Pat yourself on the back, do a victory dance, jump for joy
Change up your environment- Virtual environments are environments too!
- Switch your iphone background to a peaceful scene
- Take a deep breath at least once a day when you see the scene
Shape your behavior - slowly increase the frequency and duration of the bike ride detours
- watch the tiny habit build into a strong rhythm
- share your wins with friends for social accountability
americanthinker.com
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Starting to see some patterns?Motivation is useful but not the whole story- motivation waves are useful for doing hard things that make future behaviors
easier - changing the environment
Make things EASIER to do, increase ability - start with a crispy target behavior and then break
it into tiny steps
Have triggers or reminders to do the tiny steps
- triggers can be external - alarm
- triggers can be internal - anchor behavior
Slow and steady is the key - celebrate every step of the way
- shape your behavior by increasing frequency and durations of the tiny steps
bittbox.com