pavlok nyc launch party
TRANSCRIPT
Willpower, Behavior, and the Biochemistry of Habit Change
Maneesh Sethi ( @maneesh )!CEO / Founder of Pavlok.com!
People grow according to the demands they make on themselves. If they demand little of
themselves, they will remain stunted. If they demand a good deal of themselves, they will grow
to a giant stature !
without any more effort than is expended by the non-achievers.
!-Peter Drucker
80%
59% 29%
71.5%
With Referee Without Referee
With Monetary Bet
Without Monetary Bet
Commitment Success Rate with Bets and Referees
Based on 125,000 responses. NYtimes: http://nyti.ms/KdHP5T
Pavlok Habit ModelGoal needed to reach bet
Time
Microhabit 2
Microhabit 1
Microhabit 3
Motivators -‐ Reward if succeed, punishment
if fail -‐ Accountability mechanism (e.g.
person, app-‐based)
Example: Drink daily morning coffee, then just
step outside in gym clothes
Example: Drink daily morning coffee, then walk to gym in gym clothes and swipe in
Example: Drink daily morning coffee, then do activity of choice for 5
minutes
Microhabit 4Example: Drink daily
morning coffee, then do activity of choice for 15
minutes
Goal: exercise for 30
minutes every day
Now I get up at 7 without pressing the snooze button, do 10 mins of mindfulness meditation, read a few pages of a philosophical or poetry book, and write. These are all habits now!
I’ve been able to write 1,000 words per day consistently. No matter how hard I've tried in the past, it was impossible. But the program really works. The best part is, now the habit doesn't feel like a chore...it's just part of my life.
I have been brushing my teeth 15 minutes before my desired sleeping time as my habit trigger. This encourages me to finish the process and go to sleep. Now, not only am I getting up earlier, but I am also sleeping more and getting better rest!