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change (avoid temptations and distractions (eliminate other tasks, create…
change
avoid temptations and distractions
eliminate other tasks
create distractions free environment
delegate all non essential tasks
use if/then actions
goal
aligned with your values
exciting/inner motivating
focus only on few goals
goal with meaning
triggers
link with existing habit
create habit friendly environment
use 5 sec rule
take small steps one step at a time
avoid thinking about the goal
be mindfull of experience at hand
right down everything else
use a to do list (future)
use a diary (past)
focus/model behavior not goal
automate behavior
avoid pleasure trap
dont be afraid to change, you wont lose anything
rewards
combine reward with effort
passion