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The Domino Effect: How to Create a Chain Reaction of Good Habits

BJ Fogg

You can never change just one behavior. Our behaviors are interconnected, so when you change one behavior, other behaviors also shift."

BJ Fogg

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Habit Stacking

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top - habit stacking.

Habit stacking is a spec...

Openness

It means seeing things for what they are, not what we think they should be.

To cultivate openness, we have to become aware of our misconceptions, default beliefs, biases, expecta...

Observation

It means being able to look at yourself with perspective and distance.

Real-time self-reflection requires us to shift our attention away from what’s happening outside and instead observe what’s happening inside. Mindfulness meditation practice is the best way to cultivate this ability.

Objectivity

It means separating your thoughts, feelings, and behaviors from your identity and sense of self. We are more than the contents of our minds (thoughts, emotions, desires).

Keeping a Thought Diary is a helpful way to reinforce this understanding.

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.