Please enable JavaScript.
Coggle requires JavaScript to display documents.
Brandon Hakim - Rock Solid Habits and Systems (2019 New Year's Hangout)
Brandon Hakim - Rock Solid Habits and Systems (2019 New Year's Hangout)
The "Resolutions Trap"
8% of people accomplish their NY Resolutions
Knowledge does not change behavior - you don't DO something just because you know HOW
"We are superior planners, but inferior doers"
We could be split into two people - what we DO, and what we INTEND
Intention means nothing in the face of the PROCESS (Process-oriented Goals)
"We are all bundles of habits"
We do not succeed because of our GOALS, we succeed because of our SYSTEMS
As long as the SYSTEM is operational and correct, the GOAL becomes unimportant
Losing Weight is a goal, eating healthy every day is a SYSTEM
A goal is only useful IF it helps you create your system
You don't rise to the level of your goals, you fall to the level of your systems
Every goal must be followed by a specific system or process oriented towards that goal. Take action. Chunk down goals into actionable steps and processes.
Willpower
Willpower is finite and depletes as it is used.
You have only one "reserve" of willpower that is depleted by EVERYTHING
"The diet fails in the supermarket, not at home"
The blame isn't on the willpower, but on our ability to manage it.
Make habits as easy as possible. Prepare. Plan.
Make habits "stupid small". When you start a new habit, it should take less than 2 minutes.
Often, just getting started is enough to create momentum and keep you going. Don't "clean the whole house", but "clean for 5 minutes".
The difficult part of doing 100 pushups a day ISN'T doing the 100th pushup, but doing the FIRST one
Often, one change starts a chain reaction. Starting to exercise causes us to eat better, smoke/drink less, etc.
Books Mentioned
Atomic Habits
Willpower - Roy Baumeister
Habits of a Happy Brain
Switch
The Power of Habit
How to Succeed while Failing at Almost Everything (something similar to this)
Systems
Habits are built on triggers - action/reaction, cause/effect, stimulus/response
Pavlov's Dog
Reflex Hammer - eventually, patients will kick their leg before the hammer even gets there
The brain works like a program - if/then, if this happens then I do this
Hebb's Law reinforces this - the more we respond a particular way to a specific stimulus, the stronger the response becomes
These triggers can (and should) be intentionally created
Also, contingencies should be created. Plan for circumstances not to be favorable.
Example: I want to get up earlier.
But what if I feel tired? Should I sleep in? - No, allow a nap later, go to bed earlier that night.
Failure to plan is planning to fail.
Cheat Sheet
In a nutshell: Whenever X happens, I do Y.
But...
What if A happens? Then I do B later.
What if C happens? Then I do D later.
etc.
Don't rely on yourself to make "the right choice" on the spot. Plan for contingencies and unfavorable circumstances.
"Investing in Loss" (Art of Learning)
Pain + Reflection = Progress
Failure and loss are opportunities for growth and progress if reflected upon.
When you lose, don't lose the lesson.