Warning: May Be Habit Forming

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

11. None
12. None
13. None

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.
22. None
23. None
24. None

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

32. None
33. None
34. None
35. None
36. None
37. None

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.
41. None
42. None
43. None

44. Habits are just simple systems. Lesson #4:

45. Sam Carpenter

46. Sam Carpenter

47. None

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

    2. An unrealistic commitment.
49. None
50. None

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