![]() One of the deepest human desires is to belong… we want to fit in and therefore are influenced by our peersġ. The difference between “wanting” and “liking”ĭesire drives behaviour and there is much more space in our brain devoted to wanting (craving) rather than likingīundle temptations by linking something you want to do (watch Netflix) with something you need to do (exercise) Junk food, social media, ads, porn (more easily accessible than our ancestors), our reward centres go wildĭopamine feedback loop – social media, junk food, sex, video gamesĭopamine is released when we experience the reward but also when we anticipate it Rewards become more attractive/ concentrated over time. Once a habit is formed, it is not forgotten You can’t stick to a positive habit in a negative environment (although you can overcome it short term) People who have “self-control” are better at managing/ structuring their lives so that they don’t need to use willpower One space, one use – use different spaces for different things You can use the connectedness of behaviour – habit stackingīe very specific about when/ where you will do your habitsĭesign your environment with cues for good habits, eg drinking water, eating fruit The Diderot effect – one purchase leads to a spiral of consumption and to other purchases “ I will meditate for 15 mins at 7am in my bedroom” The two most common cues are time and location *Implementation intention – plan for how/ when you’re going to act There are no good habits and bad habits, only effective habitsĬategorise your habits in terms of how they will serve you in the long runĭoes this behaviour help me to be the person I wish to be? ![]() Without all four items, the behaviour will not be repeated – Neurological feedback loop We chase rewards because they satisfy us or teach us (which actions are worth remembering for the future) ![]() The thoughts, feelings and emotions of the individual (through their interpretation) will turn the cue into a craving eg different effect of casino noises What type of person would get the results you’re looking to get (backwards)Ĭues signal the location of primary rewards like food, sex, water, secondary rewards like money & fame, power & status, praise & approval, love & friendship, personal satisfaction (it all boils down to survival and reproduction) Same is true of negative associations – it becomes part of your identity eg “I’m terrible at maths” and you behave in a way consistent with your beliefs ĭon’t get too attached to one element of your identity… progress is about unlearningĮvery belief is conditioned through experience Habit change starts from the inside-out (identity change) rather than outside-in (outcome change) “I want it” vs “I am it” Goals are at odds with long-term progress (stop training once goal is attained) Goals restrict your happiness (I’ll be happy when…) The outside world only sees the transformation, rather than everything that came before it.Ĭhange can take years, before it all happens at onceĪchieving a goal is only a momentary change Habits appear to make no difference until to cross a critical threshold (plateau of learner potential), so people give up. What matters is whether your habits are putting you on the path toward success (transformation is slow) You should be far more concerned with your current trajectory than with your current results. ![]() A 1% improvement every day results in 37x improvement over the course of a year! It’s the accumulation of small daily habits and choices that counts. I am constantly referring people to it as well as referencing it in the Happier at Work podcast! Summary of the key points below… This is a brilliant book filled with practical tips so you can achieve what you want out of life. I had already read another book about habits (Charles Duhigg’s The Power of Habit) and thought there wasn’t much more to learn.
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