The Ultimate Habit Tracker Guide
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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 need to change course.
The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing one day in keeping a habit is an accident. Missing twice is the start of a new habit.
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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...
It's where your brain specifically seeks the hit of dopamine you get from crossing off small tasks and ignores working on larger, more complex ones.
Out of all the things that can boost our mood and motivation, the single most important is making progress on meaningful work.
Just like we love crossing small tasks off our to-do list, being able to see that we’re even one step closer to a big goal is a huge motivator. The problem is that these “small wins” are hard to measure.
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One of the biggest obstacles to reading books we enjoy is that we think we should read books even if we don’t enjoy them—specifically, the idea that if we start a book, we must fi...
For a weight-loss hack, it goes like this: As soon as you order a meal at a restaurant, ask immediately that half of it be put in a to-go box once it’s ready and only the other half served to you. It’s basically a stricter version of portion control.
We can apply the same technique to get ourselves to read more.
Instead of 2 hours of Netflix each night, cutting it in half would still give you the satisfaction of watching Netflix in the evenings but also free up time to read as well.
Preview the book in order to vet whether or not it’s worth investing your time in.
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To make any habit stick in the long-term (keystone or not), do it regularly.
The more often you do the habit, the more you'll get used to it, and eventually, you'll do it wi...
It helps to know how often you’re succeeding (or not). Use whatever works for you: pen and paper of habit tracking apps.
A simple way to keep track of your progress is to mark each day you complete your habit on a calendar.
Do the minimum you can and be consistent in your behavior.
To create a new habit, you must first simplify the behavior. A good tiny behavior is easy to do — and fast.
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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
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.