Little Habits, Tiny Habits, Atomic Habits.........

Are you trapped in the circle of procrastination and despair? then there is a way out.

Despite the pop psychology you may have read, there's no clinical evidence that habits rely on extraordinary willpower, motivation, growth mindset, mindfulness, or moral character.

This online workshop on habits will help you identify and establish real habit hacks. It will make starting new habits and dropping bad habits, the easiest thing you ever did.

We smash stereotypes and bad science with real proven results.

Based on the works of Dr BJ Fogg (Stanford Behaviour Design Lab) with his Tiny Habits and other behaviour scientists.

Transcript

1. Little Habits for success & sanity in uncertain times A Behaviour Design Mini-Workshop Neil Montes
2. case study: me
3. case study: me NeuroConvince
4. case study: me
5. How do i become better everyday ? behaviour design lab
6. How do i become better everyday ? self discipline behaviour design lab willpower motivation excitement adrenaline josh
7. How do i become better everyday ? self discipline behaviour design lab willpower motivation excitement adrenaline josh
10. It is all about habits
11. Habits are just behaviour that is repeated
12. Behaviour Model
13. Behaviour Model Behaviour =
14. Behaviour Model Behaviour = Motivators
15. Behaviour Model Behaviour = Motivators Ability
16. Behaviour Model Behaviour = Motivators Ability Prompts
17. Behaviour Model Behaviour = Motivators Ability Prompts ....all at the same time
18. B=MAP Low High Hard to do Easy to do Ability Motivation
19. B=MAP Low High Hard to do Easy to do Ability Motivation
20. B=MAP Low High Hard to do Easy to do Ability Motivation Action happens here
21. B=MAP Low High Hard to do Easy to do Ability Motivation Action happens here Action doesn't happen here
22. B=MAP Low High Hard to do Easy to do Ability Motivation Browse Mobile Phone
23. B=MAP Low High Hard to do Easy to do Ability Motivation Wear neat clothes to office
24. B=MAP Low High Hard to do Easy to do Ability Motivation Mother fighting leopard to protect child More motivated, then more likely
25. B=MAP Low High Hard to do Easy to do Ability Motivation Reading a book aloud
26. B=MAP Low High Hard to do Easy to do Ability Motivation Reading a book aloud Show the book cover
29. B=MAP Low High Hard to do Easy to do Ability Motivation Wk 1 Going to the gym (new years resolution)
30. B=MAP Low High Hard to do Easy to do Ability Motivation Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Going to the gym (new years resolution)
31. B=MAP Low High Hard to do Easy to do Ability Motivation Wk 1 Wk 2 Wk 3
32. The Little Habit Toolkit A Behaviour Design Mini-Workshop
33. Step 1: Determine Outcome (aspiration)
34. case study: me
35. case study: me My aspiration .... i wanted to reduce stress
36. So, What behaviour (or habit) you want?
37. So, What behaviour (or habit) you want? .... i want to reduce screen time .... i want to make more money .... i want to lose 10 kgs .... i want to reduce stress
38. This is an outcome (or aspiration) .... i want to reduce screen time .... i want to make more money .... i want to lose 10 kgs .... i want to reduce stress
39. Step 1: Determine outcome (aspiration) Step 2: Explore behaviours
40. outcome
41. outcome behaviour a behaviour b behaviour c behaviour d behaviour e behaviour f behaviour g
42. reduce my stress morning walk play with hobby meditation sleep on time work 80/20 family fun time spend time with nature
43. Guessing Copying from internet Doing what worked for friend
44. Guessing Copying from internet Doing what worked for friend
45. Step 1: Determine outcome (aspiration) Step 2: Explore behaviours Step 3: Identify the golden behaviours
46. 100% 50% 25% 12.5% 6% 3% 1.5% .7% 1 Step 2 Steps 3 Steps 4 Steps 5 Steps 6 Steps 7 Steps Take out steps
47. behaviour d behaviour k behaviour c behaviour j behaviour i behaviour e behaviour f behaviour l behaviour h behaviour b behaviour g behaviour a
48. High Impact Behaviours Low Impact YES, i can get myself to do it NO, i can't get myself to do it
49. High Impact Behaviours behaviour d Low Impact YES, i can get myself to do it NO, i can't get myself to do it behaviour k behaviour c behaviour j behaviour i behaviour e behaviour f behaviour l behaviour h behaviour b behaviour g behaviour a
50. High Impact Behaviours behaviour d Low Impact YES, i can get myself to do it NO, i can't get myself to do it behaviour k behaviour c behaviour j behaviour i behaviour e behaviour f behaviour l behaviour h behaviour b behaviour g behaviour a
51. reduce my stress morning walk play with hobby meditation sleep on time work 80/20 family fun time spend time with nature
52. reduce my stress morning walk play with hobby meditation sleep on time work 80/20 family fun time spend time with nature case study: me
53. reduce my stress morning walk play with hobby meditation sleep on time work 80/20 family fun time spend time with nature case study: me
54. I will open a window and take a few deep breaths. I will say a quiet prayer of gratitude. I will sit down on my meditation pillow. I will express a thought of gratitude to a neighbour. I will open my journal. I will say, “Peace is every step” I will set a timer on my phone to do a task I will walk outside. I will put my phone away and be with my own uplifting thoughts. I will tidy my workspace for five minutes. I will launch my meditation app. I will take a walk to the mailbox alone. I will identify a bird or plant that I see. I will make an herbal tea. I will light a candle and turn off the overhead lights. I will put in a few drops of perfume I will set out one item for work the next day. I will close my eyes and chant, “Om.” I will think about one thing I’m grateful for from the day. case study: me
55. Step 1: Determine outcome (aspiration) Step 2: Explore behaviours Step 3: Identify the golden behaviours Step 4: Make it little
56. Make a little habit (or tiny or atomic) .... at least once a day .... less than 30 seconds .... minimal effort
57. Drink more water Do meditation Read everyday Put bottle in bag Sit down crosslegged Open a book Big Habit Make it a Little Habit
58. Drink more water Do meditation Read everyday Put bottle in bag Sit down crosslegged Open a book Drink a sip Breathe in thrice Read a paragraph Big Habit Make it a Little Habit
59. B=MAP Low High Hard to do Easy to do Ability Motivation 30 pushups
60. B=MAP Low High Hard to do Easy to do Ability Motivation 30 pushups No way, hard to do
61. B=MAP Low High Hard to do Easy to do Ability Motivation 30 pushups 2 pushups
62. 2 pushups This much, easy to do B=MAP Low High Hard to do Easy to do Ability Motivation 30 pushups
63. B=MAP Low High Hard to do Easy to do Ability Motivation 30 pushups 2 pushups No way, hard to do This much, easy to do
64. Ability time money physical effort mental effort routine
65. Ability time money physical effort mental effort routine easier to do
66. i will put on my walking shoes. i will take out my kindle. i will exhale and relax for 3 secs. i will do 2 push ups. i will drink a big glass of water. case study: me
67. Step 1: Determine outcome (aspiration) Step 2: Explore behaviours Step 3: Identify the golden behaviours Step 4: Make it little habit Step 5: Find prompt (triggers/cues)
68. B=MAP Low High Hard to do Easy to do Ability Motivation Prompts succeed Prompts fail
69. Person Prompt Bladder is full Grumbling stomach Get up on my own Remember to do
70. Environment (context) Prompt reminder alarms on phone post-its rearrange furniture ask someone to remind you
71. Action Prompt (routine you already do) your existing routines
72. behaviour 1 behaviour 2 behaviour 3 behaviours happen in sequences, hence routine
73. behaviour 1 behaviour 2 behaviour 3 behaviours happen in sequences, hence routine
74. Existing routine New habit
75. Action Prompt (Success rate: 84%) Person Prompt (Success rate: 20%) Environment (context) Prompt (Success rate: 46%)
76. The simplest way to design a habit
77. The simplest way to design a habit ....Start with a routine you already have
78. wake up get out of bed brush your teeth morning chai shower get dressed make meals eat breakfast go to work or open laptop Morning
79. work meetings check email morning report eat lunch afternoon snack work meetings chai chat with colleagues finish work leave work Afternoon
80. arrive home help out at home Play with kids get groceries have dinner talk with family watch tv get into bed bed time reading turn out the light Evening
81. Morning Afternoon Evening wake up get out of bed brush your teeth morning chai shower get dressed make meals eat breakfast go to work or open laptop work meetings check email morning report eat lunch afternoon snack work meetings chai chat with colleagues finish work leave work arrive home help out at home Play with kids get groceries have dinner talk with family watch tv get into bed bed time reading turn out the light
82. The Habit Recipe After I... I wilI... Then.. Anchor Behavior Celebration
83. After i [anchor], i will [new little behavior]. [existing routine] After i have my chai, i will put on my walking shoes.
84. After i have my chai, i will put on my walking shoes. After i get into bed, i will take out my kindle. After i hear the mobile ring, i will exhale and relax for 3 secs. After i come out of the bathroom, i will do 2 push ups. After i walk into the kitchen, i will drink a big glass of water. case study: me
85. Step 1: Determine outcome (aspiration) Step 2: Explore behaviours Step 3: Identify the golden behaviours Step 4: Make it little Step 5: Find prompt (triggers/cues) Step 6: Celebrate (cement with emotion)
87. Positive Emotions Create Habits
88. Celebrations Create Habits
89. Rewards Don't Always Create Habits
90. Say Yessss! Smile a big smile Do a fist pump Do a little dance Think to yourself! Good Job Do a victory sign Clap your hands Hummm a song Imagine your family clapping for you
91. Find your natural celebration .... Dream job .... Getting promoted .... Winning a championship
92. why do you exercise? "to feel good" journal of applied psychology-2002 "for a sense of accomplishment" 92% 67%
93. B=MAP Low High Hard to do Easy to do Ability Motivation Fear Hope
94. B=MAP Low High Hard to do Easy to do Ability Motivation Hope
95. Behaviour Time
96. After I wear my shoes, I will go for a 15 min walk with a podcast connected. After I wear my shoes, I will go for a 1 hr walk with a podcast connected. case study: me
97. After I finish my walk, I will pull 2 sets of arm weights. After I finish my walk, I will pull 30 mins of weight training. case study: me