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Habits and change (Jim Kwik Highly sought-out brain trainer for top…

- - - - Always stand guard at the door to your brain. Keep it positive and look for hope and inspiration.
- - - - Cue --> routine --> reward
        
        SO Create a cue and reward and allow yourself to anticipate the reward
      - driven around by craving
  - - - Lisa Allen - she turned her life around and lost a lot of weight. When researchers looked in her brain, they saw the old set of neurological patterns (habits) had been override by new patterns but they could still see the activity from the old one
    - - The most effective way to change bad habits is to keep the original cue and reward, but change the routine. (C. Duhigg - see cookie example). If you break habits into their components you can fiddle with the gears.
        
        e.g. AA perennial alcoholics who could NOT give up whatever they did: got implants in basal ganglia to take away the habit. This worked, but 4 of 5 participants relapsed quickly because alcohol is the way they habitually dealt with anxiety. They could only stop when they found a routine which was not drinking but had the same cue and gave the same reward https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2741292/ They needed the BELIEF that they could deal with stress without alcohol.
    - - BELIEF THAT YOU CAN CHANGE
        
        e.g. AA alcoholics who found god: their belief spilled over in to believing they could change
        
        e.g. William James decided to spend a year believing he had free will. he turned his life around in that year
        
        Groups: when people join groups where change seems possible, the potential for that change to occur becomes more real.
        
        change becomes real when you can see it in others' eyes
        
        For most people who change their lives in a short time there are no seminal moments simply communities which make change believable
        
        Your chances of success go up dramatically when you commit to change as part of a group
  - - - e.g. exercise - reward = feeling of accomplishment, endorphins, feeling like moving towards goal
- - - - 2. EXPERIMENT WITH REWARDS
        
        Most cravings are obvious in retrospect but hard to see when we're under their influence.
        So try adjusting your routine so it delivers a different reward. You're trying to find which craving is driving your routine.
        After each activity, take a piece of paper and write the first three things that come to mind when you get back to your desk.
        Then set an alarm for 15 minutes time. When it goes off, ask yourself, do I still feel the urge to do the old routine?
        If you do, that's not the craving that was driving the habit. If you don't, it was!
        
        3. ISOLATE THE CUE
        
        Almost all habitual cues fit into 5 categories:
        Location
        Time
        Emotional state
        Other people
        Immediately preceding action. If you're trying to figure out the cue for a habit, write down five things the moment the urge hits:
        Where are you?
        What time is it?
        What's your emotional state?
        Who else is around?
        What action preceded the urge?
        
        4. HAVE A PLAN
        
        Change the routine to a better one by planning for the cue and choosing a behaviour that delivers the reward you're craving.
        Start making choices again.
        According to a lot of studies (e.g. Mueller 2007, University of Magdeburg, 1992 British psychologist hip replacement thing) the best way to do this is to have a plan:
        e.g. at 3:30 each day I will walk to a friend's desk and talk for 10 minutes
        And teach yourself how to respond to specific cues. If x happens, then I will...
  - - - Identify a few key priorities and turn them into powerful levers.
        
        e.g. exercise: when people habitually exercise even once a week they typically eat better and become more productive at work, smoke less, show more patience, are less stressed, use credit cards less "There's something about it that makes other habits easier"
        
        Small wins - keystone habits make change easier by acting as small wins. They help other habits flourish by creating new structures to help other habits flourish. Once a small win has been accomplished, forces are set in motion. (A huge body of research has shown this to be enormously effective) (keystone habit of visualisation allowed Phelps to win olympics). This start will convince you that bigger achievements are within reach. Causes you to strengthen willpower muscles in one part of life, and it spills over. Once in willpower groove, brain is focused on helping you focus on a goal.
        
        So what you need to do is identify one most important habit and focus on it.
        
        Researchers studied the brains of people who have completely changed their lives in a short time and found that that they all focussed on ONE KEYSTONE HABIT
    - - Making bed in morning - tiny habit that creates momentum for success of rest of day. Can build to larger routine which has even better effect.
- - - - Morning: think about a big positive goal. Let your mind wander to it. Think what one thing can I do to progress my goal today. Whatever rises to the surface, write it down, and Write down why doing these actions matter to you. Then draw a line below it, and you can put your to do list below. This way the most important thing is always at the top. And instead of a to do list, write a priority list; to do lists trigger procrastination.
      - 30 before 7:30: taking 30 minutes in the morning you can make massive progress on your goals. Do something towards them before going online/checking news/social media, etc.
- - - - Study in a Scottish hospital on people who had just had a hip/knee replacement: much better compliance to rehabilitation program if wrote down goals and planned for possible problems
- - - - Gaining new habits
        
        Motivation
        
        Ability
        
        Trigger
        
        MOTIVATION: Pick a behaviour you actually WANT, not think you SHOULD have. Needs to be specific.Then make it pleasurable
        
        ABILITY: the easier the behaviour the more likely you are to do it even with motivation going up and down. (If performance of behaviour depends on ability to keep motivation high you won't get far) You're just carving out a space for the habit to grow in.
        
        TRIGGER: Something to automatically remind you to begin the behaviour. Where does the behaviour fit naturally in?
        
        A way to hack automaticity and change a behaviour into a habit by making it as easy and specific as possible (therefore as automatic as possible)
        
        TINY HABITS METHOD
        
        A tiny habit is a behaviour
        
        you do once a day
        
        that takes you less than 30 seconds
        
        that requires little effort
        
        which is linked to an anchor
        
        examples of tiny habits given by BJ:
        AFTER my feet touch the floor in the morning, I will say "It's going to be a good day."
        AFTER I brush my teeth, I will floss one tooth
        AFTER I walk in the door at work, I will fill my water cup
        AFTER I hear any phone ring, I will exhale and relax for 2 seconds
        AFTER I lay down at night, I will think of one thing for which I'm grateful
        more examples: https://docs.google.com/document/d/14RJ1X5wAqXqg98SvhdRB0hfd6UosiPo6tGJPHLJH9to/edit
        
        Goal - help people practise the skill of creating new habits. It's about practising
- - - - People tend to return a favour - APPLICATION: free stuff, free period
    - - if people commit orally or in writing to a goal they're more likely to follow through, ESPECIALLY if they establish the idea or goal is congruent with their self-image/identity
    - - people will do things they see other people doing.
        APPLICATION: reviews, testimonials, examples of people who have made a big improvement through app, SEEING the difference
    - - people tend to obey authority figures.
        APPLICATION: famous people saying BVI app is good??
    - - people are easily persuaded by people that they like/who are physically attractive. application: famous people again
    - - perceived scarcity, "limited time only," etc.
    - - The more we identify with others, the more we are influenced by them. (e.g. children scared of dogs see other children their age playing with dogs, takes away phobia) APPLICATION: success stories from normal people like them who have used the app