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How To Start a Running Habit

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Importance of rest and recovery

How To Start a Running Habit

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“Knowledge does not change behavior,” he said. “We have all encountered crazy shrinks and obese doctors and divorced marriage counselors.”



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“Failing is often the best way to learn, and because of that, early failure is a kind of necessary investment.”



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Shrink the Change

Shrink the Change

To shrink the change:

  • Make the change small enough that you can’t help but score a victory
  • Limit the investment you’re asking for
  • Think of small wins—milestones that are within reach.


2.77K reads

The Change Framework

The Change Framework

The basic three-part framework you need to change behavior:

  • Direct the Rider. Provide crystal clear direction. “What looks like resistance is often a lack of clarity.”
  • Motivate the Elephant. Engage the emotional side. “What looks like laziness ...


4.11K reads

Tweak the Environment

Tweak the Environment

Tweaking the environment is about making the right behaviors a little bit easier and the wrong behaviors a little bit harder. It’s that simple.


2.7K reads

Script the Critical Moves

Script the Critical Moves

Any successful change requires a translation of ambiguous goals into concrete behaviors. In short, to make a switch, you need to script the critical moves.

Too many choices can lead to decision paralysis. For effective change, limit the options as much as possible.


3.07K reads

The Elephant and the Rider

The brain has two independent systems at work at all times.

  • First, there’s the emotional side. It’s the part of you that is instinctive, that feels pain and pleasure.
  • Second, there’s the rational side, also known as the reflective or conscious sys...


4.71K reads

Bright Spots

  • Bright spots are successful efforts worth emulating
  • To discover bright spots, ask yourself: “What’s working and how can we do more of it?”
  • The Miracle Question: “What’s the first small sign you’d see that would make you think the problem was gone?”
  • Y...


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“People find it more motivating to be partly finished with a longer journey than to be at the starting gate of a shorter one.“



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Build Habits

  • Habits can be both good and bad and to change yourself, you have to replace the bad habits with the good.  
  • Changing habits requires a change of environment and a change in mentality.
  • You can change habits by employin...


2.38K reads

Point to the Destination

Create a destination postcard that shows what you want to achieve in the near future.

Destination postcards—pictures of a future that hard work can make possible—show the Rider where you’re headed, and they show the Elephant why the journey is worthwhile.


2.95K reads

Grow Your People

Growing your people is all about building the necessary rapport to get things done.

The strategy relies on the identity decision-making model that essentially asks three questions:

  • Who am l?
  • What kind of situation is this?
  • What would someone ...


2.26K reads

Related Collection


Common sense is not common action

Common sense is not common action

  • In life, knowledge is only part of the battle. Without action, knowledge is often meaningless.
  • We all know that we should excercise, sleep eight hours and be kind to others, but does this common knowledge make doing this things any easier?

Fighting the same battle

When a pandemic emerges, people have the tendency to feel extremely lonely; they have the impression that nobody perceives the experience as they do. However, in this specific case, this mentality does not apply: we are all going through this. 

Therefore, whenever you feel lonely or ...

Getting people to cooperate more

Our intuitions are not fixed at birth. We develop social rules of thumb for interpersonal behavior based on the interactions we have. 

Change those interactions, and you change behavior.

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