From "change anything" - kerry patterson etc
Scientific strategy 1: Identify crucial moments
When it comes to personal change, you don't have to be pushing yourself to the Limit all the time. You need to focus on only a handful of moments when you're most at risk. We call these crucial moments. These are the moments of truth that could the results you want- if you could get yourself to enact the right behaviors.
As you search for your own crucial moments, consider whether they come at certain times, places, around certain people or when you're in certain physical or emotional states.
Scientific strategy 2: Create vital behaviors
Once you identify your crucial moments, your next task is to create the rules you follow when Temptation pays you a visit.
Research shows that if you establish rules in advance of facing a challenge, you are far more likely to change your behavior when the crucial moment hits. Instead of facing each instance as a unique event calling for new choice, you've already decided what you do. And you're far more likely to comply.
When it comes to personal change you want to set specific rules and not vague guidelines.
Human beings are notoriously myopic. By contemplating the pleasure a good habit will eventually yield, we can make the Habit itself more enjoyable. When we take the effort to consider the long-term effects of our actions, we can overcome our hard-wired short-term bias.
Tactic 1: Visit your default future
Your default future is the life you live if you continue behaving as you currently are. Glimpses into worst-case scenarios propel people to change.
Tactic 2: Use value words
at a rehab center, they teach prisoners to link their actions to their values. We talked about showing respect for those who will sit at this place at the table. You're not just setting a table you're working as part of a team. You carrying your fair share of the work. You're not letting people down. You're becoming trustworthy. It's values values values all the time.
Stop obsessing over the unpleasant aspects of what you're required to do. Youre sacrificing so that you'll be mobile and playing with your grandkids.
Tactic 3: Make it a game
A game has three important design elements: Limited time, a small challenge, a score.
By breaking the goal into small wins, setting a limited time frame i'm developing a meaningful way of keeping score you can turn something noxious into something surprisingly motivating.
Love what you hate by turning a tough task into a game.
Summary: Love what you hate
As you work on your change effort, rid yourself of the notion that Success will require a lifetime of self-denial. You can learn to love what you hate.
If you'd like to ask several new friends at once, join associations made up of people who are working on the same problem you're trying to conquer. We were friends, I didn't know he was involved in the same program. We became close friends and bounced things off one another and encouraged each other all the time.
Distance yourself from the unwilling;
Distance yourself from individuals who repeatedly enCourage or enable your bad habits.
Do not underestimate the role fans, coaches and accomplices play in your life.
Cheap good things close and convenient, and bad things distant and difficult.
If you want to exercise more, workout equipment conveniently close in your bedroom or living room. Wear your workout clothes to sleep. Moving a temptation just a few feet away can have a huge impact.
Meet laziness a tool in your change. Humans have a default bias. We would rather not mess with things once they're arranged. Set up positive defaults. You can set things on autopilot and then count on your tendency to go with the flow.
Change cues; are there places you can put up reminders that will help keep you on track.
When baked goods were around Mary would stick to fruit or a granola bar, mary would go to bed at 10 p.m. so She wouldn't be too tired to exercise in the morning.
Human being judge much of the life experience not on the totality of the entire experience, but on the basis of the last few minutes. Actions that occur less than 2% of the time affect the other 98%.
be the scientist and the subject. Explore your own successes and failures.
Scientific strategy 1: Identify crucial moments
When it comes to personal change, you don't have to be pushing yourself to the Limit all the time. You need to focus on only a handful of moments when you're most at risk. We call these crucial moments. These are the moments of truth that could the results you want- if you could get yourself to enact the right behaviors.
As you search for your own crucial moments, consider whether they come at certain times, places, around certain people or when you're in certain physical or emotional states.
Scientific strategy 2: Create vital behaviors
Once you identify your crucial moments, your next task is to create the rules you follow when Temptation pays you a visit.
Research shows that if you establish rules in advance of facing a challenge, you are far more likely to change your behavior when the crucial moment hits. Instead of facing each instance as a unique event calling for new choice, you've already decided what you do. And you're far more likely to comply.
When it comes to personal change you want to set specific rules and not vague guidelines.
Human beings are notoriously myopic. By contemplating the pleasure a good habit will eventually yield, we can make the Habit itself more enjoyable. When we take the effort to consider the long-term effects of our actions, we can overcome our hard-wired short-term bias.
Tactic 1: Visit your default future
Your default future is the life you live if you continue behaving as you currently are. Glimpses into worst-case scenarios propel people to change.
Tactic 2: Use value words
at a rehab center, they teach prisoners to link their actions to their values. We talked about showing respect for those who will sit at this place at the table. You're not just setting a table you're working as part of a team. You carrying your fair share of the work. You're not letting people down. You're becoming trustworthy. It's values values values all the time.
Stop obsessing over the unpleasant aspects of what you're required to do. Youre sacrificing so that you'll be mobile and playing with your grandkids.
Tactic 3: Make it a game
A game has three important design elements: Limited time, a small challenge, a score.
By breaking the goal into small wins, setting a limited time frame i'm developing a meaningful way of keeping score you can turn something noxious into something surprisingly motivating.
Love what you hate by turning a tough task into a game.
Summary: Love what you hate
As you work on your change effort, rid yourself of the notion that Success will require a lifetime of self-denial. You can learn to love what you hate.
If you'd like to ask several new friends at once, join associations made up of people who are working on the same problem you're trying to conquer. We were friends, I didn't know he was involved in the same program. We became close friends and bounced things off one another and encouraged each other all the time.
Distance yourself from the unwilling;
Distance yourself from individuals who repeatedly enCourage or enable your bad habits.
Do not underestimate the role fans, coaches and accomplices play in your life.
Cheap good things close and convenient, and bad things distant and difficult.
If you want to exercise more, workout equipment conveniently close in your bedroom or living room. Wear your workout clothes to sleep. Moving a temptation just a few feet away can have a huge impact.
Meet laziness a tool in your change. Humans have a default bias. We would rather not mess with things once they're arranged. Set up positive defaults. You can set things on autopilot and then count on your tendency to go with the flow.
Change cues; are there places you can put up reminders that will help keep you on track.
When baked goods were around Mary would stick to fruit or a granola bar, mary would go to bed at 10 p.m. so She wouldn't be too tired to exercise in the morning.
Human being judge much of the life experience not on the totality of the entire experience, but on the basis of the last few minutes. Actions that occur less than 2% of the time affect the other 98%.
be the scientist and the subject. Explore your own successes and failures.
