Learn more about personaldevelopment with this collection
The importance of physical activity
The role of genetics in lifespan
How to maintain a healthy diet
“If-then” plans
If-then planning is a way of deciding beforehand how you will respond to a situation.
Deciding in advance when and where you will take specific actions to reach your goal can make you more likely to succeed.
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Peer pressure makes change possible
Surround yourself with people you want to emulate; this will make far less challenging to do the things you should be doing.
When you are around social groups where change seems possible, the potential for that change becomes greater.
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Remove the mental effort to change happen
The best techniques to change something remove the mental effort and can easily be used in a routine you already have.
- Direct the rational mind by providing a clear direction. Resistance is often a lack of direction.
- Motivate the emotional mind.
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Knowing isn't doing
Learning about improvement is very easy, but actually improving is really hard.
Most any change that requires a lot of consistent mental effort is going to fail because you spend most of the day on autopilot. Research found that more than 40 percent of actions people ta...
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Changing your context
Your context influences your decisions. If you make an effort to control your environment, you won't have to exert self-control.
If you don't have cookies in your house, you won't be able to eat cookies.
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The 20-second rule
Make the things you want to do take 20 seconds less time to start and let the things you want to keep away from take 20 seconds longer to get going.
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Goal setting & Implementation Intentions
We are motivated when we use goals that spell out in advance when, where, and how we will achieve it.
We plan beforehand how we are going to overcome possible problems. For example, if your goal is to eat less sugar, your implementation could be "When the dessert menu a...
Focusing on one thing
People who try to accomplish multiple goals are less committed and less likely to succeed than those who focus on a single goal.
So it's important to remember that developing a specific plan for when, where, and how you will stick to a new habit will dramatically increase the odds th...
Chapter 5 The Best Way to Start a New Habit
The best way to start a new habit is by Implementation Intention.
It is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit.
The format for creating an implementation intension is :
“When situ...
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