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Habits (Willpower (Muscle: the more you use, less you can use after in the…
Habits
Willpower
- Muscle: the more you use, less you can use after in the same day.
- Battery: if it gets too low - side effects = ego depletion
2.1 brain fires slower
2.1 alarm system for errors becomes weaker
2.3 harder time controlling their reactions: more emotional, angry, cry over small things
2.4 harder to make right decisions: become impulsive and bad habits become hard to resist! vicious cycle!
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Habit Loop Model
- The cue - signals for next steps. Difficult to erase
Often several combined - boredom, drunk, rejected, phone nearby
- The Routine - the behavior that you perform
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Replace, not erase. Change for something good, meditation, imagination, exercise.
Good replacements: 1. Reading useful in daily life and engaging; 2. Meditation - trains willpower, focus, self-control, appreciation and gratitude; 3. Fitness. Stick to one at a time!
Build a new habit
- Pick a cue that appears every single day
- Pick a cue that is unavoidable (no matter where, what you are doing or even how you are feeling) (eating - reading; showering, commute, logging on)
- your cue should make it easier to follow through the routine (if meditation -> not meditation; seeing a gym = fitness)
- only pick one cue for one routine (single cue for single routine - for more than one cue the automaticity increases)
- Identify all steps of your routine
- Not high expectations - bad days are unavoidable
- Modulation of expectation:
1.1 Low bar (still need to follow all of the steps of your routine; the least amount of work that will move your habit closer to the line of automaticity - 1 minute meditation) - stick to routine!
1.2 High bar (The most amount of work you will allow yourself) - motivate to do more than the bare minimum - the hardest part is to start the routine!!
Willpower facts:
- The newer the habit, the higher the willpower necessary to implement it
- If willpower goes down a certain threshold, the brain will do everything in its power to conserve willpower. (focus on the habit and not on the amount of productivity, or high expectations)
- How often, frequency and consistency really matter - think about the automaticity line
- The reward - the loop gets stronger by repetition - automated.
Difficult to erase.
Discover the driving force behind addiction - relieve stress, anxiety , social isolation... dopamine issues.
Tricky to identify. Might be another hidden reward. Sense of validation, relieve stress, feeling of accomplishment, destress, social needs.
- Must be immediate after the routine
- Must be pleasurable
2.1 feeling of accomplishment is usually not enough
2.2 primitive rewards: food, play, sex, socializing, relax