You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity.

People often think it's weird to get hyped about reading one page or meditating for one minute or making one sales call. But the point is not to do one thing. The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved. If you can't learn the basic skill of showing up, then you have little hope of mastering the finer details. Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis. You have to standardize before you can optimize.

– James Clear

We are what we repeatedly do. Excellence is not an act, but a habit

– Aristotle

Forget about building habits. If you want something badly, the habits will form automatically.

– https://twitter.com/dvassallo/status/1348829987621670915

1. Contract

• Explicit Behavior Statement
  • 3x success rate
  • When&Where
  • Habit Retention Rate
    • 1 Day -5%
    • 2 Day -55%
    • 3 Day -90%
    • Never miss 2 in a row
• Minimum Daily Quota
  • Only way to adopt a new behavoir:
    1. Epiphany
    2. Radical Change in environment
    3. Make the Behavior tiny
  • Scale yout initial requirement WAY back to make it AUTOMATIC
• Stakes
  • acccountability
    • "if i fail to execute the minimun quota more than two days in a row I will forfeit ..."

2. Onboarding Phase

• Low expectations for all new habits
• ends when feels automatic, like teeth brushing
• takes ~66days

3. Promotional Phase

• Incease Daily Minimum Quota
• Onboard the next habit

Source: https://www.youtube.com/watch?v=Cqq840poanw

Tiny Habity Method

B = MAP (Behavior = Motivation + Ability + Prompt)

1. Shink the Behavior

• Action Line (Motivation - Ability graph)
• little motivation is needed
• The tiniest version
  • Option #1 Reduce the quantity
  • Option #2 Just do the first step
  • Easy to do in lesst than 30 seconds

2. Identify an action Prompt

• types
  1. external prompts
  • also known as context prompts
  2. internal prompts
  • also know as person prompts
  • 1. & 2. are
    • easy to ignore
    • disruptive & demotivating
  3. action prompts
  • ifthen solution
  • leverage the momentum you already have
    • that momentum is just enough motivation to get you over the action curve
  • examples
    • After I start my morning coffee, i wills et out my vitamins
    • After I walk in the door from work, I will get out my gym clothes.
    • After I sit down on the train, I will open my sketchbook.
    • After I put my head on my pillow, I will think of one good thing.
  • After I ..., I will ...

3. Grow your habit with some Shine

• Shine
  • "Authentice Pride"
  • What does your celebration look & feel like?
  • How do you ceelbrate?
  • Celebrating is a critical component in habit development
  • "Success Momentum"
    • Gets created by the Frequency of Success not Size of Success
  • daily does of Shine

  You can resist learning to celebrate (small completions), but be aware that you're choosing not to be as good as you could be at creating habits. For most people, the effort of learning to celebrate is a small price to pay for becoming a Habid Ninja.

Source: https://www.youtube.com/watch?v=S_8e-6ZHKLs&t=5s

THE POWER OF HABIT by Charles Duhigg | Core Message https://www.youtube.com/watch?v=yZWMSGpPIwE

ATOMIC HABITS by James Clear | Core Message https://www.youtube.com/watch?v=_u8lxBrIm0c

Identify based habis

• Identify -> Processes -> Outcomes
• https://jamesclear.com/identity-based-habits

tool

• https://habitsgarden.com/

References

• procrastination
• productivity
• psychotechnologies

Sources

• Habits vs Goals