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Warning: May Be Habit Forming

D24879ba8b9392f8873081ecc0532f7a?s=47 Nickolas Means
April 26, 2017
100

Warning: May Be Habit Forming

As presented at RailsConf 2017.

D24879ba8b9392f8873081ecc0532f7a?s=128

Nickolas Means

April 26, 2017
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Transcript

  1. WARNING: MAY BE HABIT FORMING Nickolas Means @nmeans

  2. None
  3. 40% of Americans make New Year’s Resolutions.

  4. Of those who make resolutions, keep them. 8%

  5. None
  6. But first, a disclaimer.

  7. My Story

  8. August 2015

  9. The Cycle of Non-Finishers 1. Get super motivated. 2. Start

    doing things. 3. Realize it’s harder than you thought. 4. Lose your motivation. 5. Give up.
  10. Dr. Roy Baumeister

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  14. Attempts Time Spent Radish Cohort Cookie Cohort 19.4 8:21 34.3

    18:54 The Baumeister Experiment
  15. Lesson #1: Your willpower will fail you every single time.

    Plan accordingly.
  16. The Cycle of Non-Finishers 1. Get super motivated. 2. Start

    doing things. 3. Realize it’s harder than you thought. 4. Lose your motivation. 5. Give up.
  17. The Cycle of Non-Finishers 1. Get super motivated. 2. Start

    doing things. 3. Realize it’s harder than you thought. 4. Lose your motivation. 5. Give up.
  18. Dr. B.J. Fogg

  19. Motivation Wave

  20. Motivation Wave 1. Be honest with yourself.

  21. Motivation Wave 1. Be honest with yourself. 2. Pick your

    goal. 3. Make a plan.
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  25. My First Goal Drink a green smoothie 
 for breakfast

    every day 
 for one month.
  26. 1 cup spinach
 1 cup water
 1 banana
 1/2 cup

    frozen pineapple
 1/2 cup frozen mango
 1 scoop vanilla whey protein
 Beginner’s Luck Smoothie
  27. Why It Worked 1. A well-structured goal.

  28. Lesson #2: Your initial goal should be so small you’d

    feel silly not doing it.
  29. Why It Worked 1. A well-structured goal. 2. A plan

    that made it easy. 3. All the ingredients of a habit.
  30. Charles Duhigg

  31. Charles Duhigg

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  38. 1. Cue 2. Routine 3. Reward

  39. 1. Cue 2. Routine 3. Reward

  40. Lesson #3: Deliberately building a habit is far more effective

    that just deciding to make a change.
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  44. Habits are just simple systems. Lesson #4:

  45. Sam Carpenter

  46. Sam Carpenter

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  48. Where I Went Wrong 1. A choice that required willpower.

    2. An unrealistic commitment.
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  51. February 2017

  52. April 2017

  53. How To Hit Big Goals 1. Take a long-term view.

    2. Set goals along the way that let you snowball success. 3. Build habits and then optimize them with a systems mindset.
  54. August 2015 April 2017

  55. WARNING: MAY BE HABIT FORMING Nickolas Means @nmeans