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

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June 17, 2020

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.

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DC

June 17, 2020
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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
  8. None
  9. None
  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
  27. None
  28. None
  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)
  86. None
  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
  98. None