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TAMED COURSE image - Coggle Diagram

- - - - Cue: It's what triggers the habbit to be made. Ex: when you feel boredom you look at your phone
      - Routine: It's the habit itself. Ex: browsing social media, fapping, meditating, etc...
      - Reward: It's what your brain is seeking by doing the habit. Ex: in case of porn addiction it can vary from stress relieff, helping you sleep, social validation, etc...
      - It is impotant to get to know our triggers and rewards because this way we can associate those cues and rewards with better habits which is the main goal of the course
        
        For example, if I feel the urge of masturbating while being not able to sleep at night then I just found my cue and my reward would be to fall asleep. By knowing this I can replace the habit with an ASMR video that helps me fall asleep.
  - - - The cue that you pick should:
        a) appear everysingle day
        b) be unavoidable
        c) help you start your routine
        d) be just one cue
        
        For example, you are thirsty everyday which meets (a) so you cannot live without water (b) in my case I use my first glass in the morning and my last in the evening which is a peaceful time of the day to meditate (c)
    - - Important note:
        In order to do any activity we need willpower and the more demanding the activity is, the more willpower it requires to do it. But willpower is limited that's why some days we "don't feel like it" and we drop our habits.
        
        Our goal is to bring the habit to automatic mode so the perfect routine to make it automatic as fast as possible is a routine that contains the following:
        
        Low bar:
        This is used when your levels of willpower are low. It's the least amount of work you can put into a habit and still follow it.
        Ex: if you meditate for 1 minute you're still doing the routine which means you're closer to make it automatic which is our #1 priority.
        
        High bar:
        When you have normal levels of willpower you use it to get the most benefits out of your habit.
        Ex: if you're reading your goal should be to read like an entire chapter then you'd advance the most
    - - The reward should:
        a) arrive inmediatly (or soon) after the routine
        b) be pleasurable (like primitive rewards)
        
        For example, I use the reward of reading two chapters of a romantic manga I really enjoy reading (b) after meditating in the morning and evening (a)
- - - - Mental Processes
        
        You can avoid this by creating automation sistems.
      - Resisting urges
        
        You can avoid this by:
        a) changing your environment. Going for a walk, getting out of bed, etc
        b) becoming mindful of the urge. Think actively of how you're feeling
      - Decision Fatigue
        
        You can avoid this by a) planning ahead through implementation intention (if x happens I'll do y)
        b) (in the case of sticking to your own habits) loving the habit
  - - - A. Eating Low-Glycemic Food
      - B. Switching from Focused to Diffuse Mode
      - C. Sleeping
    - - A. Chunking
        Breaking a task into tiny tasks that require little to no willpower to do
      - B. Tracking your progress to boost your confidence
      - C. Change your identity with language
      - D. Thinking high-level thoughts
        Like long-term goals and the reasons why you do what you do
- - - - We can counter-strike this by making habits with predictable rewards
    - - We can add excitement by:
        a) meeting new people
        b) trying new things
        c) having interesting hobbies
        d) visit new places
    - - A way to gain significance is by becoming the person you dream to become.
    - - If we improve our general comunication skills we will become better at our social life, thus in this area.
    - - If you develop a habit where you see yourself making progress or anything like that then this area is fullfilled.
    - - If you help your friends and family,
        if you do comunity service
        and if you work on yourself you contribute to a better world.