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Examine a shorter
period (day, week,
month)
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Celebrate what
you’ve achieved
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Learn from what
you have done
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What went well?
What didn’t go well?
What do you have questions about?
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What went well?
What did you learn?
What was unusual?
Who helped you?
What was your main strength?
What inspired you?
What went less well?
What did you fail at?
What would you change?
Who did you help?
What was your weakness?
What still puzzles you?
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What are your values?
Re
fl
ect on who you are. How would you describe
yourself in 5-8 words?
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candid?
courageous?
ef
fi
cient?
empathetic?
imaginative?
inspiring?
playful?
What did I do that was:
What could I do that
was more:
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What are your goals?
What are you trying to achieve? How am I
progressing with my goals? What do I need to do
differently to achieve those goals?
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What behaviours do you want to
change?
What behaviours do you want to
keep?
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Reflect in a
retrospective
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Create a list of
behaviours you like
& behaviours you
want to change
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Why do we
refactor code?
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To avoid
technical debt
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• Maintainability
• Extensibility
Improving the design of the
existing codebase:
make it easier to add new
features and capabilities
make it easier to
fi
x and
change things
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Why should we
refactor ourselves?
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Improving the design of
ourselves:
make it easier to add
new behaviours or skills
make it easier to change
existing behaviours or skills
• Maintainability
• Extensibility
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How do we make it
easier
to change or add
new behaviours or skills?
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“Over time, this loop - cue, routine, reward
- becomes more and more automatic.
The cue and reward become intertwined
until a powerful sense of anticipation and
craving emerges.”
Charles Duhigg
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every goal can be
broken down into
HABITS
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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Example:
Flossing more
regularly
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Cue Routine
Reward
1 2
3
My teeth feel icky
My teeth are clean!
Brush my teeth
The Habit Loop
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Cue Routine
Reward
1 2
3
My teeth feel icky
&
fl
oss!
My teeth are clean!
Brush my teeth
The Habit Loop
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Example:
Finding time for
learning
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Cue Routine
Reward
1 2
3
Calendar reminder
to read
Learnt something new!
Read book
The Habit Loop
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Cue Routine
Reward
1 2
3
Time to pick up
a new feature
to work on
Shipped a feature!
Implement the
feature
Reading time?
The Habit Loop
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Cue Routine
Reward
1 2
3
Time to pick up
a new feature
to work on
Implement the
feature
Shipped a feature!
Read for 30 minutes!
The Habit Loop
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What are your
existing habit loops?
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Which one of the them
could you adapt?
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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Example:
Stop meetings from
overrunning
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Cue Routine
Reward
1 2
3
I see what time it is
I’m on time for my
next meeting!
I stop the meeting
The Habit Loop
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Cue Routine
Reward
1 2
3
I’m on time for my
next meeting!
I stop the meeting
The Habit Loop
Noti
fi
cation when the
meeting is done
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Example:
Building a coaching
habit
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Cue Routine
Reward
1 2
3
Someone asks
for help
Feel good for helping them
Give advice
The Habit Loop
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Cue Routine
Reward
1 2
3
Feel good for helping them
Ask a question and
shut up
The Habit Loop
Someone asks
for help
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Example:
Doing the laundry
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Cue Routine
Reward
1 2
3
The laundry basket
is full
Clean laundry!
Throw in a wash
The Habit Loop
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Cue Routine
Reward
1 2
3
The laundry basket
is full
Throw in a wash
The Habit Loop
Have a special snack
Play a video game
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What are your
existing habit loops?
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Which elements are
not working?
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How can you fix it?
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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Example:
Disconnect before
sleeping
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Cue Routine
Reward
1 2
3
The Habit Loop
Going to bed
Read a book
for 30 min
Go to sleep more
relaxed and
disconnected
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Example:
Overcoming my
fears
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2
Getting asked
to do something
I am scared of
Say “No”
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Cue Routine
Reward
1 2
3
Getting asked
to do something
I am scared of
Say “Yes”
Feeling proud
for doing something
you were scared of!
The Habit Loop
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Cue Routine
Reward
1 2
3
The Habit Loop
Getting asked
to do something
I am scared of
Eat cake!
Buy a new book!
Book a spa!
Say “Yes”
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What are the
things that you
do regularly?
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Which one of them
could you extend?
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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Example:
Exercising more
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Cue Routine
Reward
1 2
3
Wake up early
and see my
running gear
Go running
Feel more energetic
The Habit Loop
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Cue Routine
Reward
1 2
3
Excitement and
curiosity about
next episode
Go running and
listen to ZombiesRun
Experience the story
The Habit Loop
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Example:
Removing stop words
during a talk
@mseckington
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Cue Routine
Reward
1 2
3
When you
fi
nish a
sentence
Pause and
take a breath
Refocus and calm down
The Habit Loop
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When creating new
habit loops, think
about all 3 aspects
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Build on existing loops
Replace part of the loop
Find new cues and new rewards
Create a new loop with
an existing cue
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What do you
want to be when
you grow up?
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How are you
changing?