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The Scientific Argument for Mastering One Thing at a Time
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Implementation intention
You are 2x to 3x more likely to follow through with a habit if you make a specific plan for when, where, and how you are going to implement it. This is known as an implementation intention.
You can use this formula: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”
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Automaticity
This is the ability to perform a behavior without thinking about each step, which allows the pattern to become automatic and habitual.
Because when you begin practicing a new habit it requires a lot of conscious effort to remember to do it. But after a while, your new habit becomes a normal routine and the process is more or less mindless and automatic.
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Focusing on one thing
People who try to accomplish multiple goals are less committed and less likely to succeed than those who focus on a single goal.
So it's important to remember that developing a specific plan for when, where, and how you will stick to a new habit will dramatically increase the odds that you will actually follow through, but only if you focus on one thing.
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SIMILAR ARTICLES & IDEAS:
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Key Ideas
Goal setting
Is the act of selecting a target or objective you wish to achieve.
Goal setting is not only about choosing the rewards you want to enjoy, but also the costs you are willing to pay t...
The Rudders and Oars Metaphor
- Your goals are like the rudder on a small rowboat. They set the direction and determine where you go.
- If you commit to one goal, then the rudder stays put and you continue moving forward.
- If you flip-flop between goals, then the rudder moves all around and it is easy to find yourself rowing in circles.
- If the rudder is your goal, then the oars are your process for achieving it. While the rudder determines your direction, it is the oars that determine your progress.
Example: If you’re a writer, your goal is to write a book. Your system is the writing schedule that you follow each week.
How to Set Goals You'll Actually Follow
- Ruthlessly Eliminate Your Goals. Consistently prune and trim down your goals. If you can muster the courage to prune away a few of your goals, then you create the space you need for the remaining goals to fully blossom.
- Stack Your Goals. Make a specific plan for when, where and how you will perform this."Networking: After I return from my lunch break, I will send one email to someone I want to meet."
- Set an Upper Bound. Don't focus on the minimum threshold. Instead of saying, “I want to make at least 10 sales calls today.” rather say, “I want to make at least 10 sales calls today, but not more than 20.”
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The Akrasia Effect
Akrasia happens when you do one thing even though you know you should do something else.
It's what prevents you from following through on what you set out to do. It could be trans...
Time Inconsistency
It refers to our tendency to choose immediate rewards over future rewards. It's why we make plans, but don't take action.
When we make plans, we are actually making plans for our future selves. But when the time comes to make a decision, we are in the moment and our brain is thinking about the present self.
Delayed Gratification and Success
The ability to delay gratification is a great predictor of success in life.
If you really understand how to resist the attraction of instant gratification, you'll be able to bridge the gap between where you are and where you want to be.
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Motivation vs. Intention
We all have the motivation, willpower, or desire to achieve our goals to some degree.
What makes the difference, what turns your goals into reality is not really your level of motivation, ...
Implementation Intentions
They refer to the plan you make about when and where to act before the action occurs.
The format for creating an implementation intention is: “When situation X arises, I will perform response Y.”
Implementation intentions are an effective way of sticking to your goals.
Follow Through With Your Goals
If you make a specific plan for when and where you will perform a new habit, you have bigger chances to follow through.
You don't need motivation, you need clarity. Simply follow your predetermined plan: I will [BEHAVIOR] at [TIME] in [LOCATION].