Using immediate avoidance to prevent bad habits - Deepstash

Using immediate avoidance to prevent bad habits

-Resisting temptations often does not feel enjoyable because in essence all you doing is nothing.

-Instead, make avoidance visible. Reward yourself for making the right decision. 

-Open a savings account and label it for something you want- maybe "Leather Jacket". Every time you pass on a purchase, put the same amount of money in the account.

-The immediate reward of seeing yourself save money toward the jacket feels a lot better than being deprived. You are making it satisfying to do nothing.

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Atomic Habits

by James Clear

MORE IDEAS FROM THEBOOK

 -Oswald Nuckols understood the power of priming his environment. 

-He had a strategy called resetting the room, where after finishing an activity he put everything back to where it was meant to be.

-by depriming the environment, you can prevent negative behaviours. An example includes leaving your phone in a different room to prevent you from using it

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-Pair a habit you need to do with habit you should do

-Pair a habit you want to do with a habit you should do

-Reduce friction for behaviors you want to do, and increase friction for behaviors you want to avoid

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To change behavior 4 questions must be asked.

-How can i make it obvious?

-How can I make it attractive?

-How can I make it easy?

-How can I make it satisfying?

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-When starting a new habit, scale it down to a two-minute version to reduce the amount of friction required to do it.

-"Read before bed each night" becomes "Read one page"

- "study for class" becomes " open my notes/ open up studying page"

-make your habit as easy to start as possible

-Once you've started doing the right thing, it is much easier to keep doing it

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-visual cues are the greatest catalyst of our behavior

-a small change in what your see can lead to a big shift in what you do

-i must alter the spaces where i live and work to increase my exposure to positive cues and reduce exposure to negative cues

-be a designer of my world instead of a consumer of it

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RELATED IDEAS

Making tiny improvements by 1% each day isn't noticeable. But 1% improvement each day or a tiny improvement over time is astounding and can be far more meaningful, especially in long run.

The 1% errors are when you replicate poor decisions, duplicate tiny mistakes, rationalize little excuses- many missteps decline 1%.

You get what you repeat. Focusing on improving 1% each day will give you a better outcome.

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The 3:1 Rule: Healthy Reward System

• Stack the habits you want to build with leisure activity in a 3:1 ratio.

• Try to have a healthy leisure activity instead on bombarding your brain cells.

• Increase the ratio once the habit becomes part of your integral system.

"Repeat this rule until you get through the plateau of habit formation".

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HOW TO DELETE A NEGATIVE HABIT???
  1. WHO - Who are you and what are your values? Each and every habit in our life should be in line with our values.
  2. WHAT - What is the number one Kryptonite (or bad habit) in your life which you would like to eliminate? Focus on one at a time.  
  3. WHY - Why would you like to delete this habit? How will this bad habit impact you in 1,3,5 and 10 years if you continue it? 
  4. HOW - Delete the habit by keeping it out of touch and out of sight. E.g the phone is left in a bag once you reach home.

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Atomic Habits

by James Clear