I want to share some of my core beliefs. My goal is to prove each one and provide practical strategies for developing healthy habits. I do not pretend to be the originator of these ideas. The truth is old. The more I study a topic, the more often I see the same concepts repeated.
While we are on the subject of beliefs and repetition, I hope you believe, as I do that, repetition is the mother of mastery. It is through frequent repetition that we develop a skill or expertise. Just because you have heard something once, that is no sign you got it. I am going to repeat a handful of key concepts throughout this book. I want to engrain these concepts into your psyche – like a brain tattoo. I want to become that voice inside your head, helping you avoid all the traps in your way. I want you to read this book once and become an expert at engineering your habits. Continue reading MY CORE BELIEFS
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
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