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How you can use the power of celebration to make new habits stick

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https://ideas.ted.com/how-you-can-use-the-power-of-celebration-to-make-new-habits-stick/

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How you can use the power of celebration to make new habits stick
Psychologist BJ Fogg is the founder and director of the Behavior Design Lab at Stanford University - he's coached over 40,000 people in his behavior change methods and influenced countless more. His Tiny Habits method states that a new behavior happens when three elements come together: motivation, ability and a prompt.

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Tiny Habits

  • While trying to form a habit, starting in small increments and utilizing self-motivating feelings of positivity and celebration are strong catalysts and help reinforce the changes.
  • To ...

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The Power of Celebration

  • Tiny habits are easy to do, and the thing that keeps us going is the celebration of small accomplishments, as feeling good is a vital part of the Tiny habits method.
  • We routinely sel...

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Be Nice To Yourself

Our emotions create our habits, and celebration is the best way to create a positive feeling that waters your new habits. It pays to be nice to ourselves.

Celebrating the tiniest detail ...

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Resolutions Don't Work

Resolutions feel huge, requiring a lot of mental bandwidth and loads of constant motivation to keep up. Resolutions are easy to decide on but tough to maintain daily.

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Habits: Start Small

Start small with something you already desire or like to do, to ease out the entire process for you right at the start.

For example, if you plan to write more, why not buy a journal and a pen that you want to use, and keep them handy, facilitating the writing habit naturally.

Trigger New Action

Choose a 'trigger' action you already do to initiate the new habit you want to form.

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Focus On Keystone Habits

Keystone habits lead to the development of multiple good habits. 

Exercise is a good example of this. Once you start to change your exercise habits, it sets off a chain reaction t...

Use “Minimum Viable Effort”

Focus on baby steps. The key to new good habits is to do the minimum and be consistent.

Do not be ambitious at the beginning. That leads to failure. Consistency is what you’re shooting for, so make the hurdle as low as possible.

Make A Plan

Thinking about the details makes you more likely to follow through. 

Just writing down your plan also makes a big difference in effectively committing to your goals.

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The 'tiny habits' method

You can hack your motivation and make changes that last by using the Tiny Habits method.

It works by breaking down big changes into tiny actions, find where they fit naturally into your li...

Repetition and habits

Habits can form very quickly. For instance, give someone a new phone, and their emotional response to using the device will wire in a habit very quickly. There is no need for repetition.

New habits then form as long as people have a strong positive emotion connected to the new behavior.

Designing for habit formation

Emotions create habits, not repetition. If you are designing a new habit, you are really designing for emotions.

Intentionally create feelings of success to wire in the habits that you actually want in your life.

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