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MINI HABITS (Solution (You can always do more than your absurd goal. If…
MINI HABITS
Punchline
Be the person with embarrassing goals and impressive results instead of one of the many people with impressive goals and embarrassing results.
Story
Let me introduce you to Joy, beautiful girl with dark hair and long legs. Today she is sad. Spring is coming up and she is still fat. She failed her new years resolutions to lose 15 kilos by this time.
She is sick of being fat. She tried out so many diets and exercised with professionals, she loses weight and then gets it back after some time. She wants to exercise but she just doesn't have time and motivation.
She would like to read more, but somehow the days are too short and it is easier to watch tv than open that book.
Problem
Setting high goals is risky. If you never did it before, what makes you so sure you will do it now?
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We can reach our goals using motivation or willpower. And each of them has a dark side.
Motivation depends on how we feel. On days when you are depressed, tired, disapointed, get a great invitation or stress about the presentation, you are not motivated to do things you should.
Willpower is better tool. The problem is that the willpower is limited and we can drain it out.
3 Facts
45% of our behaviour is from habit. The average time for a behaviour to become habit is not 21, like some people claim, it is 66 days. But it can take anything from 18 – 254 days / we are all different
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When we are out of the willpower, our brain returns to our habits; we do things we are used of doing
Quotes
If your requirement is small on paper and in your mind, you're fine.
Life's most powerful tool is consistency, because that's the only way for behaviors to become habits.
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Solution
You can always do more than your absurd goal. If you do, that is great, if you don't that is still great. Not just ok, GREAT!
Small steps are the road to big change. Repeating something every day builds habits. The goal is to build healthy habits for life
Don't rely on motivation, use willpower. Willpower is like a muscle and can be strengthen. Decide to do mini habits every day is better than waiting for possible motivation to come.
Set mini goals (they have to be absurdly stupidly small-if you don't laugh, it is not small enough)
Examples: one push-up / one squat, read one page in the book, learn one foreign word, drink one glass of water PER DAY
Mini habits take little to no effort, they are super easy even if you are extremely tired, you can still do them. They don't bring any negative feelings as they are so easy.
Mini habits destroy fear, doubt, intimidation and hesitation
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Success leads to more success, because we like the results and feelings of success.
Story
What happened to Joy you wonder? Joy decided to do one squat every day and to read one page of the book. The deadline was before going to sleep and she never went to bed without doing those two things. The habits were so small she could easily do it even when she was sick, tired, went on a business trip or had a vacation. And surprisingly, almost every day she did more than one squat (on some days she did a 30-minute workout and others she went running). Also her reading habits improved, it was hard to stop after one page and most days she was reading for at least 10 minutes. Soon she was starting to slowly lose weight and she finished her first book in years.