what is habits ?
A habit is a behavior that has been repeated enough time to be come automatic .
The ultimate purpose of habits is to solve problems of life with as little energy and effort as possible
Any habits can be broken down into a feedback loop that involves four steps : cue , craving , responses , and reward .
Build Better Habits in Four Simple Steps
- Make it obvious
- Make it attractive
- Make it easy
- Make it satisfying
The most effective way to change your habits is to focus not on what you want to achieve , but on who you wish to become .
Once our habits become automatic , we stop paying attention to what we are doing
#Make it obvious
The two most cues are time and location. Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. I will [BEHVIOR] at [TIME] in [LOCTION]
Motivation is overrated environment matters more
- If youn want to remember to take pill each night put your pills bottle directly next to the faucet on the bathroom center .
- If you want practice guitar more frequently put your guitar stand middle of the living room
- If you want to drink more water fill the water bottle each morning in keep that in a common place .
The secret of self control
You can break a habit, but you are unlikely to forget it . Once mental grooves of habit have been carved into your brain, they are nearly impossible to remove entirely even if they go unused for a quite while and that means simply resisting temptation is an effective strategy
2.Make it attractive
Dopamine is the only chemical which influences our habits . Every actions involves multiple regions and neurochemicals , and anyone who claims that "Habits are all about dopamine " is skipping the major portions and process .
One of the mst effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior (2) you already have something common in group
2.1 Make it unattractive
Habits are attractive when we associate them with positive feelings and unattractive when we associate them negative feelings . Create a motivation ritual by doing something you enjoy immediately before a difficult habit .
3.Make it easy
The most effective of learning is practice not planning . Focus on taking action not being action
Habit formation is the process by which a behavoir becomes progressively more automatic through repetition. create an environment where doing right things is as easy as possible . Reduce the firction associated with good habit when friction is reduced it is easy .
3.1 Make it difficult
Increase the friction with our bad habits which will make it impossible and invisible .
4.Make it satisfying
With our bad habits , the immediate outcome usually feels good , the ultimate outcome feels bad with bad habits it is reversed
We are more likely to reapeat our habits if it is satisfying our brain prioritize immediate reward over delayed rewards . To get habit stick you need to feel immediate successful even it is small .
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