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Study groups:
–track exercise
–track exercise and read about benefits of exercise
–track exercise and read about benefits of exercise AND formulate a plan
35% to 91%
Implementation intention = formulate a plan
“The cues that can trigger a habit come in a wide range of forms—the feel of your phone buzzing in your pocket, the smell of chocolate chip cookies, the sound of ambulance sirens—but the two most common cues are time and location.”
–Clear, James. Atomic Habits (p. 70). Penguin Publishing Group. Kindle Edition.
Just remembering doesn’t get things done.
I want vs. I will
“Many people think they lack motivation when what they really lack is clarity.”
Clear, James. Atomic Habits (p. 71). Penguin Publishing Group. Kindle Edition.
With an implementation intention I don’t have a willpower or decision making drain. It’s already planned.
“I will [BEHAVIOR] at [TIME] in [LOCATION].”
Clear, James. Atomic Habits (p. 71). Penguin Publishing Group. Kindle Edition.
This is like putting in the Big Rocks from the 7 Habits of Highly Effective People
Habit Stacking – Stanford professor BJ Fogg
“The Diderot Effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases.”
Clear, James. Atomic Habits (p. 73). Penguin Publishing Group. Kindle Edition.
Diderot Effect – to your advantage or to your disadvantage
“Fogg’s habit stacking formula is: “After I [CURRENT HABIT], I will [NEW HABIT].””
Clear, James. Atomic Habits (p. 74). Penguin Publishing Group. Kindle Edition.
Morning routine? Evening routine? You’re probably already using habit stacking
Timing is important — when is this new habit most likely to succeed?
List your current (good) habits AND list events that happen each day — how can these be stacked or used as cues for your new good habit?
Be specific.
“More” and “better” are good ideas but they’re not goals.
“The 1st Law of Behavior Change is to make it obvious. Strategies like implementation intentions and habit stacking are among the most practical ways to create obvious cues for your habits and design a clear plan for when and where to take action.”
Clear, James. Atomic Habits (p. 79). Penguin Publishing Group. Kindle Edition.
You can make good habits!
My pillars:
–God
–Family
–Abundant Life
–Adventure
–Technology
Do you know Jesus?
https://www.youtube.com/brianseim
