Willpower is not an effective long-term strategy for behavior change because it is inconstant. When we are stressed-out, tired, and hungry our willpower will leave us vulnerable to any temptations we encounter. Fortunately for us the more committed we are, the less willpower we will need. Shaping your environment will shield you from temptation. By removing the temptations that reward bad habits, we can extinguish them without exerting our willpower. It doesn’t require willpower to shape our environment. It requires commitment. Continue reading Environmental Design is a Great Substitute for Willpower
An effective strategy for behavior change needs to address one or more of the components of the habit loop. The more of them you engage, the better your chances of success. The most effective strategies encourage or discourage the habit at the beginning. You won’t reinforce a craving if you remove the temptation or cannot perform the habit. You cannot make the Reward of a good habit more satisfying if you do not do it.
The First Rule of Behavior Change, Shrink the Commitment, is the most effective way to create a good habit. Shrink the new behavior down so small in the beginning that even on your absolute worst day, you could keep your habit streak alive. We don’t rise to the level of our aspirations; we sink to the level of our standards. Set the bar so low, you cannot fail, but remember that bar is a minimum requirement. You can always do more when you feel motivated to do so, but never less. Continue reading The Five Rules of Behavior Change:
eople that start out too ambitious and quit; you will also develop into a more disciplined and motivated person. Every time you exercise, you are reinforcing the habit and casting another vote for the type of person who exercises regularly. Every workout is another small win that contributes to your self-esteem. Sustained motivation is born of sustained action. It is a huge mistake to believe motivation must proceed action. The reverse is true. First, we must produce a small win, activate our reward system, flood our body with dopamine – then we will feel motivated to do more. This is the reason crossing-off an item on our to-do list makes us feel fantastic. Progress equals happiness. Nothing motivates us better than progress. When you start creating an unbroken chain of X’s in your habit tracker, your motivation is going to soar. You are not going to want to see your perfect streak end. If you make your scorecard public, you will be even more motivated to keep your streak alive. The more you do, the more you will want to do. Continue reading Two Potent Strategies for Behavior Change
One of the most potent strategies for reaching a goal is to identify the obstacles ahead of time and to develop a plan to address each before they are encountered. We want to be optimistic, but we don’t want to be a naive optimist. The naive optimist ignores the obstacles in their way and believes that they will not confront any challenges while striving to accomplish their goal. The realistic optimist believes in their ability to accomplish their goal despite the obstacles in their way. They acknowledge and prepare for the obstacles which makes them much more likely to achieve their goal. We want to have faith in our ability to overcome obstacles, not naively believe we won’t encounter them.
Research shows that predicting how and when you might be tempted to break a resolution increases the chances that you will keep it.[i]When you are working on developing a daily discipline, ask yourself: “When am I most likely to be tempted to give in? What situation is most likely to get me sidetracked? What excuses will I give myself to procrastinate?” Once you have such a scenario mapped out in your mind, imagine yourself in that situation, what it will feel like, and what you might be thinking? If we are struggling to form a habit, it shouldn’t be difficult to imagine what situations will cause us to slip off our path, because these situations must have occurred for us to be struggling with forming the habit now. Continue reading “BECOME A REALISTIC OPTIMIST”
Willpower won’t work! Habits happen. The easiest way to interrupt a bad habit and replace it with a good habit is by shaping your environment. So many people beat themselves up over a lack of willpower when what is missing is a lack of commitment.
When you are committed, you’ll shape your environment to eliminate temptation and foster the behavior you want to adopt. If you’re serious about eating healthier, you will remove junk food from your home and always ensure you have healthy food available.
When you are committed, you don’t rely on willpower; that inner resource that depletes as the day progresses leaving us vulnerable to temptation. If you take a moment to reflect, you will realize that most of your bad habits occur during the last hours of your day. That is because your willpower has left you naked to temptation. If you haven’t remove the temptation from your environment, you have effectively set yourself up for failure. If you want to change your behavior, start by changing your environment.
Learn more, Learn the Skill of Willpower & Identify ONE Bad Habit, Interrupt and Replace It.