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

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

https://jamesclear.com/domino-effect

jamesclear.com

3

Key Ideas

The Domino Effect

When you make a change to one behavior, it will activate a chain reaction and cause a shift in related behaviors as well. It occurs for 2 reasons:

  • Many of the habits and routines that make up our daily lives are related to one another.
  • It capitalizes on one of the core principles of human behavior: commitment and consistency. 

BJ Fogg

BJ Fogg

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

Create a Domino Effect

  • Start with the thing you are most motivated to do, a small behavior and do it consistently. 
  • Maintain momentum and immediately move to the next task you are motivated to finish. 
  • When in doubt, break things down into smaller chunks. As you try new habits, focus on keeping them small and manageable. The Domino Effect is about progress, not results.

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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...

Keystone Habits

They tend to have ripple effects which change your behavior in unexpected ways.

The power of a keystone habit draws from its ability to set off a chain reaction that causes other...

Examples of Keystone Habits

Exercising regularly is for many people a keystone habit because when they do it, they also make healthier eating and life choices and procrastinate less.

Other keystone habits include: meditation, reading, writing and socialising. They provide a nice foundation for a healthy life in all domains

Identify Your Keystone Habits

Look for behaviors that have a ripple effect, and change your other behaviors without extra effort. 

Also, pay attention to how you see yourself when you do a particular habit: Does it change your self-image? Do you feel better when you think of yourself as a person?

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Self-Reflection

It's the ability to pay attention to your own thoughts, emotions, decisions, and behaviors.

There are three skills that can be practiced and will lead to better self-reflection:

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, expectations and stereotypes about the world and actively try to overcome them. Keeping a Decision Journal is a good way to start.

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.

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