Habits in General
T/F, intrinsic motivation is stronger than extrinsic motivation
True
What is the main thing you should change to increase/decrease your habit?
Environment
How do you change the following sentence to make the habit feel more attractive?
“I have to wake up early tomorrow”
Change "have" to "get"
"I get to wake up early tomorrow"
How long does it take to form a new habit?
Depends on the habit. Amount of repetition matters more than time.
What is an "accountability partner"
Someone (friend, family members, etc.) who is either going to buddy up with you, OR will just hold you accountable to do the habit you want to do.
What is the difference between extrinsic and intrinsic motivation?
Extrinsic motivation- outside motivators (rewards, treats, others praise, etc.)
Intrinsic motivation- motivation in yourself (drive, desire, etc.)
What are the 4 steps of a habit
Cue craving response reward
What is one underlying motive people have that causes cravings?
Conserve energy
Find food and water
Get social acceptance
Reduce uncertainty
Get status and prestige
Etc.
Give an example of one way you can set up your environment
Set out your gym clothes and shoes on the bed for when you get home from work
Put a book on your pillow in the morning
Reset the room before you leave it
Put your pen and journal out on your desk
Etc.
What is the easiest way to measure your habits and how you've been doing?
A habit tracker (paper, app, the paperclip jar example, etc.)
What is a habit?
Automatic behaviors that are regularly performed in response to specific cues or situations. Form over time and become ingrained.
Instead of focusing on goals, AH says you should focus on this instead
Systems
We imitate 3 groups of people. Name 1 of the groups.
The close, the many, the powerful
What is the "2 minute rule?"
Do the new habit that you want to become automatic for only 2 minutes then force yourself to stop. It will make it easier to increase time from there, as opposed to starting full force with the habit.
Jog for only 2 minutes then stop.
Go to the gym for 2 minutes then leave.
Write in your journal for 2 minutes then stop.
What is the "goldilocks" rule?
What is the difference between a habit and a routine?
Habits are automatic behaviors built by repetition and done without thought, while routines are repeated structured behaviors that are meant for productivity/efficiency and require effort
What are 2 of the 4 laws of behavior change
Make it obvious, make it attractive, make it easy, make it satisfying
When is your dopamine the highest?
Right before you do something, when you "want" something
In the book, he talked about what makes certain soap, gum, and other things easy to make a habit out of. What was the reason for this?
Bonus (extra 400): Which of the laws of habits change is this an example of?
The foaming of the soap and the mint of the gum made people feel more clean so they keep doing it, even though it has nothing to do with the actual cleanliness of it.
Bonus: Make it satisfying
It sounds kind of strange, but what is the thing you "have to fall in love with" to make your habits easier?
Boredom
What is one key characteristic of a routine?
Purpose
Repetitive
Structured
Time management
Efficiency
Discipline
Order
Balance
The implementation intention was a sentence used to help people build healthier habits easier. What is an example of this sentence?
I will BEHAVIOR at TIME in LOCATION
What is an example of a motivation ritual?
Example: Playing the same song every time you clean your bathroom to get you in the zone
(a motivation ritual is anything that you consistently do that “conditions” you to feel a certain way. The example from the book was to “take 3 deep breaths and smile” before doing something)
We live in a "delayed-return" environment. What bias does our brain have that makes this difficult for is?
Bonus (extra 500) if you have the exact name.
We want the reward immediately.
Bonus: instant gratification
We discussed how Michael Phelps has the genes that help him swim well. What is the way that you can use your genes to your advantage when it comes to habits?
"work hard on things that come easy"
Do things that fit within your natural abilities and talents, and if needed, make a new path by combining your strengths