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The most effective way to implement a behavior change

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https://www.fastcompany.com/90394652/how-to-implement-a-behavior-change

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The most effective way to implement a behavior change
We all have goals we want to achieve, behaviors we want to change, and habits we want to build (or break). Finding things we want to accomplish is the easy part. But putting in the work to actually hit them? That's where things usually fall apart.

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The Dynamics of a Resolution

We all have goals to achieve and behavioral changes we want to implement. Making the resolution is the easy part. The implementation and the work that is to be put in daily is the real challenge.

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Why Resolutions Fail

Why Resolutions Fail
  • Getting motivated by negative emotions like fear or regret.
  • A sudden influx of motivation followed by giving up in the first instance of a setback ("All or Nothing" approach).
  • ...

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Social Pressure

New research suggests we are less prone to keep working on our goals after we publicize them. This is because we may end up talking about our goals and celebrating our success prematurely rather th...

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Commitment Device

A commitment device is a method to lock yourself into behavior modification by associating it with a reward or a punishment.

Example: Limiting or blocking your social media or TV in...

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Soft Commitments

The commitment devices that seem to work better than others are the ones that are like gentle reminders and are not having negative emotions (like fear) attached to them.

A playful commitment...

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SIMILAR ARTICLES & IDEAS:

Successful behavior change

One potential problem when changing behaviors is that we're too often motivated by negatives such as guilt, fear, or regret.

  • Research found that long-lasting change in behavior is mo...

Change is a process

... not an event. The transtheoretical model (TTM) presupposes that at any given time, a person is in one of five stages of change: precontemplation, contemplation, preparation, action, maintenance.

Each stage is a preparation for the next one, so you mustn't hurry through or skip stages.

Precontemplation

At this stage, you have no conscious intention of making a change. People in this stage tend to avoid reading, talking, or thinking about unhealthy behavior. However, their awareness and interest may be sparked by outside influences.

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The Stages of Change

  1. Precontemplation: Not ready. Not now.
  2. Contemplation: Maybe soon — thinking about it.
  3. Preparation: Ready, taking small steps.
  4. Action: ...

Default behaviors

They are actions we make without thinking (habits, routines, compulsions). They control more than 40% of our daily actions.

So if we want to change our lives and be more productive, we...

Inbox always open

This behavior keeps you from dedicating your time to meaningful work. Replying to email may feel productive, but the truth is emails are rarely the most important thing on your to-do list.

So instead of keeping your inbox open all day, change your default behavior to working on emails in batches.

Immediately responding to messages

Real-time communication sets the expectation that you’re always available. And for many of us, our default behaviors support just that.

In order to change this behavior, you need to set expectations on response time. Mute specific channels, get rid of pop-ups, turn off mobile notifications, etc.

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