Habits > Motivation
How to Create a Good Habits
Step 1 - Make It Obvious
Use implementation intentions: I will [BEHAVIOR] at [TIME] in [LOCATION]
Example:I will run everyday at 7 am around hype park
Step 2 - Make It Attractive
Use temptation bundling (pair an action you want to do with an action you need to do)
Example: I will listen to my favourite podcast whilst running
Step 3 - Make It Easy
Reduce friction(decrease the number of steps between you and your good habits)
Example: I'll have my running gear next to my bed
Step 4 - Make It Satisfying
Give yourself an immediate reward when you complete your habit
Example: I will eat my favourite protein bar after every run
How to break bad Habits in 4 steps
Step 1 - Make It Invisible
Reduce exposure.
Example: silence ALL notifications during work blocks
Step 2 - Make It Unattractive
Highlight the benefits of avoiding your bad habits
Example: remind yourself of how much time you'll save and the amount of work completed by avoiding social media during deep work blocks
Step 4 - Make It Difficult
Increase friction.
Example: Turn the phone off and leave it in a different room during deep work blocks
Step 4 - Make It Unsatisfying
Have some sort of accountability
Example: Post your time spent on social media stats / report to facebook, IG every week
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