How to Make Your Future Habits Easy
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If you watch too much television, unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. (Which prevents you from turning on Netflix and “just finding something” to watch.) This setup creates just enough friction to prevent mindless viewing.
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Pointing-and-calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level.
The more automatic a behavior becomes, the less...
... for discovering which habits to change:
Changing a behavior always starts with awareness.
Focus on recognizing your habits and acknowledge the cues that trigger them, which makes it easier to discover which habits you should change and respond in a way that benefits you
Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or...
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The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
Together, these fo...
90% of your daily decisions happen automatically, many shaped by your environment. Thus, most decisions are a habit, not a deliberate choice.
To make smarter choices, design smarter...
Design your life like a choice architect:
“First, never underestimate the power of inertia. Second, that power can be harnessed.”
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Every habit or behavior has an activation energy. The more difficult or complex a behavior, the higher the activation energy required to start it. The smaller the habit, the less energy you...
Big goals often require big activation energies. And you get stuck dreaming about life-changing outcomes, instead of taking action.
Stick with smaller habits. They require smaller activation energies and that makes them more sustainable.
Environments where we live and work influence our behaviors. Catalysts lower the activation energy required to start a new habit. And optimizing you environment is one way to catalyze habits: in the right environment, every habit is easier.
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