Make the behavior difficult and you won’t be able to do it.Reduce the craving and you won’t experience enough motivation to act.Eliminate the cue and your habit will never start.If a behavior is insufficient in any of the four stages, it will not become a habit. Second, rewards teach us which actions are worth remembering in the future. The first purpose of rewards is to satisfy your craving. The response is about obtaining the reward. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior. The response is the actual habit you perform, which can take the form of a thought or an action. The thoughts, feelings, and emotions of the observer are what transform a cue into a craving. You do not want to turn on the television, you want to be entertained.Įvery craving is linked to a desire to change your internal state. You are not motivated by brushing your teeth but rather by the feeling of a clean mouth. You do not crave smoking a cigarette, you crave the feeling of relief it provides. The process of building a habit can be divided into four simple steps: The focus should always be on becoming that type of person, not getting a particular outcome. The formation of all habits is a feedback loop (a concept we will explore in depth in the next chapter), but it’s important to let your values, principles, and identity drive the loop rather than your results. I have a friend who lost over 100 pounds by asking herself, “ What would a healthy person do?” It is a simple two-step process: Decide the type of person you want to be. If nothing changes, nothing is going to change. If you keep casting the same votes you’ve always cast, you’re going to get the same results you’ve always had. It’s something very different to say I’m the type of person who is this. It’s one thing to say I’m the type of person who wants this. The ultimate form of intrinsic motivation is when a habit becomes part of your identity. The manicurist even said that-other than the chewing-I had really healthy, attractive nails. What happened was the manicure made my fingers look really nice for the first time. And it worked, but not for the monetary reason. “My thought was that if I started paying to maintain my nails, I wouldn’t chew them. Nail biting: “I asked my wife to schedule my first-ever manicure,” he said. You may want more money, but if your identity is someone who consumes rather than creates, then you’ll continue to be pulled toward spending rather than earning. With this approach, we start by focusing on who we wish to become.īehavior that is incongruent with the self will not last. The alternative is to build identity-based habits. Most of the beliefs, assumptions, and biases you hold are associated with this level. This level is concerned with changing your beliefs: your worldview, your self-image, your judgments about yourself and others. The third and deepest layer is changing your identity.Most of the habits you build are associated with this level. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. The second layer is changing your process. Most of the goals you set are associated with this level of change. This level is concerned with changing your results: losing weight, publishing a book, winning a championship. The first layer is changing your outcomes.
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