Lesson #1: The 4 Laws of Behavior Change
Whenever you want to change a behavior, simply ask yourself:
1. How can I make it obvious?
2. How can I make it attractive?
3. How can I make it easy?
4. How can I make it satisfying?
Lesson #2: Avoid the Second Mistake
Errors and mistakes are part of the process, but they shouldn’t become part of the pattern. If a nutritionist eats an unhealthy meal one day it won’t ruin her progress for the whole year. It is not an all or nothing situation. Humans are not perfect. Habits are created through consistency, not perfection. However, two mistakes in a row can be the beginning of a pattern. Some ways to avoid repeated mistakes are:
1. Put all of your energy toward starting the good behavior.
2. Set a schedule for your habits.
3. Eliminate the things that take you off track.
Lesson #3: The 4 Stages of Habit
The four stages of habit are:
The process forms the backbone of every habit. The cue triggers your brain to initiate a behavior. Craving is the motivational force behind every habit, without a motivation we have no reason to act on a behavior. Response is the actual habit that you perform. The response delivers a reward, which is the goal of the habit. A behavior will not become a habit without these four stages.
Lesson #4: 1% is Important
Start small. You only need to improve by 1% each day to notice a drastic difference in your life. Little decisions made over and over really add up. Below is a graph that shows the power of tiny gains. If you get one percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.
Lesson #5: Stop Focusing on Goals, Focus on Systems
Creating sustainable systems in your life will help you move the needle towards achieving your goals. Focusing on goals only can remove your from the present moment, restrict your happiness, and don’t actually help you create a structure to achieve them.
Creating a well designed system and sticking to it matters. For example, if your goal is to get stronger, then it is important that you create a workout system that you can stick to in order to achieve that goal.
Lesson #6: Habit Stacking
Build new habits by taking advantage of ones that already exist. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top, which is called Habit Stacking. This is a great way to implement a new habit without having to do it at a different time and location, which means you will be more likely to do it.
An few examples of this are:
After I pour my cup of coffee each morning, I will meditate for 1 minute.
After I sit down for dinner, I will say 1 thing I am grateful for.
After I make my bed in the morning, I will put away all the clothes in my room.
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