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Sleep Better

The benefits of a bedtime routine

How to improve your sleep quality

How to create a relaxing sleep environment

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Sleep Better

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Exercise: Goal Picking

Imagine your ideal day. What do you do? Whom do you talk to? Where do you go? Pick a few goals that will bring you closer to that ideal day.

Make a list of every crazy goal you can think of. Then rate each goal on three factors: how much the goal excites you, your probability of success if you tried as hard as you could, and how long it would take in hours. Sort them by excitement x probability of success / time and pick the most efficient goals.

Imagine you’re another person more competent than yourself who has just dropped into your current life at this moment with none of your issues.

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MORE IDEAS ON THIS

By increasing Expectancy or Value, or decreasing Impulsiveness or Delay, you hack motivation.

NICK WINTER

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2.74K reads

The motivation hacker learns to steer his life towards higher Value and to have fun demolishing boring necessities in his way.

NICK WINTER

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1.65K reads

The four most expensive words in the English language are, “This time it’s different"

JOHN TEMPLETON

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The CSI Approach

Challenging (motivating and exciting)
Specific (not abstract)
Immediate (avoid long-delayed goals and focus on what you can do now)
Approach-oriented (as opposed to avoidance goals)

If...

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Increasing Expectancy

Success Spirals: Win at something small then keep leveling it up
Vicarious Victory: Hang out with motivated people
Mental Contrasting: Visualize the success you want to have and then contrast it with where you are now

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Reducing Delay

Break your goals down so the ends feel nearer
Let yourself plan fallaciously so you’re more motivated

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Willpower

The will is a process of making personal rules for ourselves that will help us reach our goals, and how much willpower we can muster is precisely how good we are at setting up these personal rules so that we prefer to keep our rules than break them.

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The Success Spiral

Make a tiny achievable goal that you can’t forget to do.
Track your success doing this goal.
Give your goal a completion date.
Once you complete your goal, up it to a bigger goal.

Focus on input based process goals (write for five minutes) rather than outp...

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The Hack Technique

First pick your goals, then figure out which motivation hacks to use on the subtasks that lead to those goals—and then use far more of them than you need, so that you not only succeed, but that you do so with excitement and joy.

The Formula: Motivation = (Expectancy x Valu...

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How To Learn Any Skill

Get excited about a skill
While you’re excited, make time and hack up motivation to practice it
Learn how to practice it from reading or from a teacher
Start doing it right away

Whatever goals you pick, you should have some way of measuring the results. Ma...

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Reducing Impulsiveness

Make a recommitment
Burn your ships
Set goal reminders
Timebox your tasks
Build useful habits
Schedule play before work, so you know when you’re taking a break

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To precommit is to choose now to limit your options later, preventing yourself from making the wrong choice in the face of temptation. Publicly announcing your goal is a common form of precommitment.

NICK WINTER

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The Playbook Of Motivation Hacking

Precommitment: Using a commitment device to choose now to limit your options later, preventing yourself from making the wrong choice in the face of temptation. Putting money on the line, publicly announcing your goals, etc.
Burnt Ships: List out al...

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