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the best way to start a new habit, the context is the cue, habit stacking,…
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the context is the cue
The cues that trigger a habit can start out very specific, but over time your habits become associated not with a single trigger but with the entire context surrounding the behavior.
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The power of context also reveals an important strategy: habits can be easier to change in a new environment.
It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues.
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If you can manage to stick with this strategy, each context will become associated with a particular habit and mode of thought.
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habit stacking
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If you want to do a habit every day, but you stack it on top of a habit that only happens on Mondays, that’s not a good choice.
One way to find the right trigger for your habit stack is by brainstorming a list of your current habits
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Habits like “read more” or “eat better” are worthy causes, but these goals do not provide instruction on how and when to act
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The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act.
secret of self control
Once a habit has been encoded, the urge to act follows whenever the environmental cues reappear
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Once you notice something, you begin to want it.
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You can break a habit, but you’re unlikely to
forget it
Once the mental grooves of habit have been carved into your brain, they are nearly impossible to remove entirely—even if they go unused for quite a while
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Self control
Self-control is a short-term strategy, not a long-term one
You may be able to resist temptation once or twice, but it’s unlikely you can muster the willpower to override your desires every time.
Instead of summoning a new dose of willpower whenever you want to do the right thing, your energy would be better spent optimizing your environment.
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Once a habit is formed, it is unlikely to be forgotten
People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.
One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.
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motivation is overrated, environment often matters more
People often choose products not because of what they are, but because of where they are
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Despite our unique personalities, certain behaviors tend to arise again and again under certain environmental conditions
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The most powerful of all human sensory abilities, however, is vision. The human body has about eleven million sensory receptors.
you can imagine how important it is to live and work in environments that are filled with productive cues and devoid of unproductive ones
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make it obvious
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Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.
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The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT]
motivation is overrated
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your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.
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reliable approach
If you can’t seem to get any work done, leave your phone in another room for a few hours
If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy
If you’re wasting too much time watching television, move the TV out of the bedroom.
If you’re spending too much money on electronics, quit reading reviews of the latest tech gear.
If you’re playing too many video games, unplug the console and put it in a closet after each use.