2015.11.23_making habits - breaking habits
TRANSCRIPT
Making Habits / Breaking Habits
AKD_2015
Our journey 00
What are habits and how do they form
TakeawayMy experiment and findings
How do you change them?
Can habits be bad?
01 02 03 04 05
Habit “a settled or regular tendency or
practice, especially one that is hard to give up”
01
02
Routine
Icons from: http://www.flaticon.com/
Reward
Cue The Habit loop
03Can habits be
bad?
04
Yes NoI’m evil! Hello evil
05How do you
change them?
06
Icons from: http://www.flaticon.com/
The Habit loopTarget here
07So I did an
experiment
08
4%
32%
11%18%
35%
Morning
Sleeping
Evening Weekend
Work
1 month40,320 minutes 672 hours
Activity % hrsWork 53% 115Travelling 28% 62Cooking & Eating 9% 20Socialising 6% 12Break 4% 9Learning 1% 1
2nd most common activity “checking & replying to emails” (21% = 25 hours)
Work emails checked 101 times during the
study (avg. 5 times per day)
Post study avg. 8.5 times per day!
09Until next time…
›Habits are good and bad›Changing habits is hard so start small, layer and link
›Reward, repeat and believe – you can do it!
AKD_2015
Any questions? 10
Better than Before: A Psychological Field Guide to Harnessing the Transformative Power of Habit
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Making Habits, Breaking Habits: How To Make Changes That Stick
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Your perfect productive day
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Hacking Habits: How To Make New Behaviors Last For Good
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Why You Should Be Tracking Your Habits (and How to Do It Well)
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Inspiration drawn from below: