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Warning: May Be Habit Forming
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Nickolas Means
April 26, 2017
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Warning: May Be Habit Forming
As presented at RailsConf 2017.
Nickolas Means
April 26, 2017
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Transcript
WARNING: MAY BE HABIT FORMING Nickolas Means @nmeans
None
40% of Americans make New Year’s Resolutions.
Of those who make resolutions, keep them. 8%
None
But first, a disclaimer.
My Story
August 2015
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.
Dr. Roy Baumeister
None
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Attempts Time Spent Radish Cohort Cookie Cohort 19.4 8:21 34.3
18:54 The Baumeister Experiment
Lesson #1: Your willpower will fail you every single time.
Plan accordingly.
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.
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.
Dr. B.J. Fogg
Motivation Wave
Motivation Wave 1. Be honest with yourself.
Motivation Wave 1. Be honest with yourself. 2. Pick your
goal. 3. Make a plan.
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None
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My First Goal Drink a green smoothie for breakfast
every day for one month.
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
Why It Worked 1. A well-structured goal.
Lesson #2: Your initial goal should be so small you’d
feel silly not doing it.
Why It Worked 1. A well-structured goal. 2. A plan
that made it easy. 3. All the ingredients of a habit.
Charles Duhigg
Charles Duhigg
None
None
None
None
None
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1. Cue 2. Routine 3. Reward
1. Cue 2. Routine 3. Reward
Lesson #3: Deliberately building a habit is far more effective
that just deciding to make a change.
None
None
None
Habits are just simple systems. Lesson #4:
Sam Carpenter
Sam Carpenter
None
Where I Went Wrong 1. A choice that required willpower.
2. An unrealistic commitment.
None
None
February 2017
April 2017
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.
August 2015 April 2017
WARNING: MAY BE HABIT FORMING Nickolas Means @nmeans