SHRINK THE HABIT – SHRINK THE RESISTANCE

We all have a reluctant Elephant. Whenever we step outside our comfort zone, it can be difficult to convince our Elephant to begin. The First Rule of Behavior Change, Shrink the Habit, helps us overcome our Elephant’s resistance. The further we plan to step outside our comfort zone, the stronger the resistance. Continue reading SHRINK THE HABIT – SHRINK THE RESISTANCE

FIVE RULES FOR BEHAVIOR CHANGE

The Four Laws of Behavior Change developed by Atomic Habits’ author James Clear is designed to encourage good habits by reinforcing each component of the habit loop:

Cue: Make it Obvious
Craving: Make it Attractive
Routine: Make it Easy
Reward: Make it Satisfying

He reverses these four laws to break a bad habit. Make the Cue invisible, the Reward unattractive, the Routine harder to do, and the Reward unsatisfying. He does a fantastic job of providing practical suggestions for changing your habits.[i] James Clear’s book complements Charles Duhigg’s The Power of Habit. The Power of Habit helps us understand habits, but it isn’t a manual for behavior change. Atomic Habits answers that need. I have a narrower focus; combining behavioral science with exercise science to transform your body. Continue reading FIVE RULES FOR BEHAVIOR CHANGE

Why New Year’s Resolutions Fail

Our willpower is severely limited, and every demand for self-restraint draws from a single source. They will look at their list and blame their lack of willpower when they should be blaming their list and their lack of focus. No one has enough willpower for that list. Sometimes a single willpower challenge will feel like one demand too many.

It is easy to blame their failure on a lack of willpower or motivation because if they had an extraordinary amount of either, they could have powered through, but the real culprit was their poor strategy. Anything that is outside of our comfort zone is going to trigger resistance. We want to shrink the commitment so that we only take a tiny step outside our comfort zone – expanding it slightly. Once our Elephant gets comfortable with that, we can encourage him to take additional steps. Our comfort zone will eventually expand. We always want to have enough willpower to keep our habit alive. Shrinking down our commitment ensures we will always be able to do it. These tiny steps aren’t a finish line, they are a starting line. You can always do more when you are motivated to do so, but don’t rely on motivation. Continue reading Why New Year’s Resolutions Fail

MINI HABITS – Shrink the Commitment – Shrink the Resistance

Shrinking our habit commitment reduces our reluctance. This commitment is a floor and not a ceiling. If you feel motivated to do more, that’s great. Willpower is going to get you going. Motivation will determine how far you go. Continue reading MINI HABITS – Shrink the Commitment – Shrink the Resistance

SMALL COMMITMENTS BIG RESULTS

Small commitments make it much easier to create an unbroken chain of X’s in our habit tracker. Our primitive brain, where habits reside, doesn’t learn through intensity. It learns through regularity. Repetition is the learning language of our basal ganglia. We want to automate good habits, so they become our default. To do this, we must be consistent; that is why small commitments are more effective. Make the habit so small that even on your worse day, you’ll have enough willpower to do it.  Continue reading SMALL COMMITMENTS BIG RESULTS