TheHabitBlueprint15SimpleStepstoTransformYourLife

byPatrikEdbladwww.Selfication.com

Copyright©2016PatrikEdblad

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WhatOthersAreSayingAbout“TheHabitBlueprint”

“Manypeoplewanttoimprovetheirhabits,butdon’tknowhowtogetstarted.Fortunately,PatrikEdbladprovidesasimplestep-by-stepsolutionforstarting(andsticking)toanewroutine.It’stheperfectresourceforanyonewhostrugglestocreatelastingchangeintheirlives.”—SteveScott,bestsellingauthorofHabitStacking:97SmallLifeChangesThatTakeFiveMinutesorLess“PatrikEdbladshowsyouhowtocreateunbreakablehabitswithoutbreakingasweat.Whenyoulearntheseskills,you’llhavethesecretsaucetofinallyfollowthroughonyourgoalswithoutgivinguporgettingfrustrated.Amust-readifyou’reseriousaboutsustaininghabits.”—BarrieDavenport,bestsellingauthorofStickyHabits:HowtoAchieveYourGoalswithoutQuittingandCreateUnbreakableHabitsStartingwithFiveMinutesaDay“I’vepersonallywitnessedPatrikleadhundredsofpeopletocompleteandtotallifetransformations.ThispowerfulbookcaptureseveryoneofPatrik’shabitsystemsandtricks.Withthisbookinyourhand,youwillcreateasmanynewhabitsasyoucanimagine.”—TonyStubblebine,founderofaward-winninghabittrackingappCoach.me

YourFreeGifts

Asawayofsayingthankyouforyourpurchase,I’dliketoofferyoutwocomplimentarygifts:

1. TheHabitBlueprintWorkbook.We’llbecoveringalotofpowerfulstrategiesinthisbook.Tomakeitaseasyaspossibleforyoutoimplementthemintoyourlife,I’vecreatedastep-by-stepchecklistyoucanuseeverytimeyougetstartedwithanewhabit.Thisresourcetakesyouthroughallthestepsoutlinedinthisbookonebyone,soyoucanmakesureyouputallthestrategiestoworkforyouasefficientlyaspossible.

>>>TapHeretoGrabTheHabitBlueprintWorkbook<<<

2. TheScienceofWillpower:ProvenStrategiestoBeatProcrastination&GetBigThingsDone.Thise-bookwillshowyou:

Whyself-controlissoimportant;

Howwillpowerworkslikeamuscle;

Whyyoushouldmanageyourenergy,notyourtime;

Thephysiologyofself-control;

Fivecornerstonehabitsofwillpower;

Fivepowerfultacticstoincreaseyourwillpower;

Andmuchmore.

>>>TapHeretoGrabTheScienceofWillpower:ProvenStrategiestoBeatProcrastination&GetBigThingsDone<<<

TableofContents

Introduction

HowtoUseThisBook

TheHabitLoop

Step1:PickYourHabit

Step2:StartRidiculouslySmall

Step3:BuildaChain

Step4:ChooseaTrigger

Step5:CreateaReward

Step6:SetUpaTokenEconomy

Step7:ScheduleaWeeklyReview

Step8:DesignYourEnvironment

Step9:MakeProcrastinationDifficult

Step10:SurroundYourselfwithRoleModels

Step11:TurnAccomplicesintoSupporters

Step12:CreateaCommitmentContract

Step13:GetAccountability

Step14:PreventMentalLoopholes

Step15:PlanforFailure

GrabYourFreeWorkbook

HabitBookRecommendations

BeforeYouGo

Sources

AbouttheAuthor

Introduction

AccordingtoresearchfromDukeUniversity1,somewherearound40percentoftheactionspeopleperformeverydayaren’tduetodecisionmakingbuthabits.

Takeamomenttoreflectonwhatthatmeans.Almosthalfofthethingsyoudoonagivendayaren’ttheresultofconsciousdecisionsbutbehaviorsthatyouhaverepeatedsomanytimestheyhavebecomemoreorlessautomatic.Younolongerthinkaboutthem,youjustdothem.

Imaginewhatitwouldmeantoyouifyoucouldfindawaytochangethis40percentofactionssothatyougotthemtoworkforyouineveryareaofyourlife.Whatwoulditmeanforyourhealth?Yourfinances?Yourrelationships?Yourpersonalgrowth?

ThisiswhyIabsolutelylovethetopicofhabits.It’salsowhyIthinkunderstandingthemechanicsofhumanbehaviorisacrucialskillinlife.Becausewhenweunderstandhumanbehavior,itenablesustocreateourhabits,whichthencreateus.Almosteveryareaoflifereflectsourdailyhabits:

Howinshapeyouareisaresultofyourhabits.

Howproductiveyouareisaresultofyourhabits.

Howeducatedyouareisaresultofyourhabits.

Howmuchmoneyyouhaveisaresultofyourhabits.

Howgoodyourrelationshipsareisaresultofyourhabits.

Howhappyyouareisaresultofyourhabits.

Whenwedon’thaveaproperunderstandingofhowhabitswork,wetrytoforceourwaytochangebysheerwillandusuallyendupatsquareonewithinamatterofmonths(ordays).What’sworse,eachtimewefail,welosealittlebitmoreconfidenceandgetmoreandmorediscourageduntillearnedhelplessnesssetsin.

Ifyou’reatthepointwherenew-yearresolutionshavebecomesomethingyoukeepjustforthesakeofkeepingresolutions,ratherthanactuallygoingafterthem,youknowexactlywhatImean.Andyou’renotalone.About92percentofpeoplefailattheirresolutionseveryyear2.

Butthatalsomeans8percentactuallyfollowthroughontheirgoals.Andcontrarytowhatyoumightexpect,thesepeoplearenodifferentfromyou.Theydon’tpossesssuperhumanlevelsofself-controlandsomeinnatedrivethatmakesthemunbeatable.

Whatseparatesthehabitualachieversfromtherestissimplyasystemthey’vefoundtoworkforthemthattheyuseoverandoveragaintocreatethechangetheywantinallareasoflife.

Theonlythingthatstandsbetweenyouandyourmostdesiredgoalsisreallynothingmorethanasystematic,provenstrategyyoucanusetomakethemareality.

Thisbookcontainsthatstrategy.

Inthenextcoupleofchapters,you’llbeguidedthroughaseriesofscientificallyproventechniquesforcreatinghabits.Everythingwillbelaidoutwithverysimple,step-by-stepexplanationsandactionsbasedonthelatestandbestresearchregardingbehaviorchange.

Soundgood?Let’sdothisthing!

HowtoUseThisBook

Therearetwowaysyoucanreadthisbook:passivelyoractively.Passivelymeansyouconsumethematerial,gettingabitofentertainmentandlearnsomenewstuff.Readingactively,ontheotherhand,meansyouengagewiththematerial,thinkabouthowthestrategiesoutlinedrelatetoyou,andmostimportantly,takeactiononwhatyoulearn.

Thisbookcontainsallthestrategiesyouneedtoestablishnewhabitsandcreatemassivechangeinyourlife.Butthatwillonlyhappenifyouactuallyputthetacticstouse.

Sodon’tconfusemotionwithaction.Don’tsettleforjustreadingpassively,noddingalongasyougo,thinking,“yeah,Ishouldprobablydothat.”Ideasareworthlesswithoutexecution.Somakeacommitmentrightnowtoexperimentwithwhatyou’relearning.Doingthiswillnotbeascomfortableasjustreading,butitwillmakeallthedifferenceinhowmuchvalueyougetoutofthisbook.

Sinceyou’rethebiggestexpertintheworldonyourbehavior(andsinceyoulikelydon’thaveaccesstoateamofresearcherswhocoulddoitforyou),Iencourageyoutotakeontherolesofbothscientistandsubjectfromthispointforward.

Letlifebecomeyourexperimentandtheworldyourlab.

Ifyoucansuccessfullyadoptthis“scientistandsubject”mindset3,you’lldramaticallyincreaseyourchancesofcreatingwhateverchangeyouwantinyourlife.Why?Becausenow,youcannotfail.

Wheremostpeopleseesetbacksasproofoftheirincompetenceandasasignthattheyshouldquit,you’llseevaluabledataandfeedbackyoucanuseforyournextattempt.Insteadofseeingyourchangeassomethingyouhavetodo,you’llviewitassomethingyouwanttodo.Insteadofgettingdiscouraged,you’llgetcurious.Insteadofquitting,you’llpersistentlyrefineyourapproachuntilyou’vefoundawaythatworksforyou.

Soundsgood?Areyoureadytoexperiment?Awesome!

Irecommendyoustartbyreadingthroughtheentirebookfirst.Doingthiswill

giveyouagoodideaofallthestrategiesandallowyourbraintostartworkingonhowyoucouldmosteffectivelyputthemtouse.ThendownloadTheHabitBlueprintWorkbook,pickahabityou’dliketocreate,andgettowork!

Let’sgettoit!

TheHabitLoop

We’llbeginbyexamininghowhabitswork.OneveryhelpfulframeworkfordoingthiscomesfromresearchersatMIT4.Theyhavediscoveredthatallourhabitsaredrivenbythesamesimpleneurologicalloop.This“habitloop”consistsofthreecomponents:

1. Acue,whichisthetriggerthatstartsyourhabit

2. Aroutine,whichisthehabititself

3. Areward,whichisthebenefityougainfromdoingthehabit

Ifyouperceivetherewardaspositive,you’llwanttorepeattheloopagainthenexttimethesamecueshowsup.Whenthissequencegetsrepeatedenoughtimes,itwillbecomeautomaticandahabitwillbeformed.

Phoneapplicationdevelopersareveryawareofthisanddesigntheirappsinawaythatplaysrightintoourpsychologytogetushookedontheirproduct.

Ifyoutendtorespondimmediatelytonotificationsonyourphone,youknowwhatI’mtalkingabout.Itdoesn’tmattermuchwhatyou’vegotgoingonatthat

whatI’mtalkingabout.Itdoesn’tmattermuchwhatyou’vegotgoingonatthatmoment;theurgeyougetfromthenotificationisenoughtomakeyouabortwhatyou’redoingandcheckyourphoneinstead.

Here’showthehabitloopworksinthisscenario:yourphonegivesoffanotificationsound(cue),youpickupyourphoneandcheckthenotification(routine),andgettoknowwhatthenotificationisabout(reward).

Knowingthatallyourhabitsworkthiswayisverypowerful,becauseitallowsyoutoexperimentdeliberatelywithdifferentcues,routines,andrewardsuntilyougetthemtoworkforyou.

Inthenextcoupleofpages,you’llgettolearnthebeststrategiesscientistshavefoundfordoingjustthat.

Step1:PickYourHabit

Youprobablyhaveanideaofthechangeyouwanttocreateinyourlife.Otherwise,youwouldn’tbereadingthisbook.Butbeforedefinitelydecidingwhathabittostartworkingonfirst,Iwanttoshareanideathatwillgreatlyenhancethechancesforyoutogetsomereallyexplosiveresultsfromthisbook.

Haveyouevernoticedhowsomehabitstendto“spillover”andcreatepositiveeffectsacrossallareasofyourlife?Inhisbook,ThePowerofHabit,authorandhabitexpertCharlesDuhiggreferstothesebehaviorsas“keystonehabits.”5

Forme,exerciseisahugekeystonehabit.IknowthisbecausewheneverIworkoutregularly,alltheotheraspectsofmylifeseemtofallnaturallyintoplacebythemselves:Isleepbetter,Ieatbetter,I’mwaymoreproductive,andIenjoylifemoreingeneral.

So,togetaflyingstartonyourhabitchange,Ihighlyrecommendyoubeginwithakeystonehabit.Askyourselfwhathabitseemedtohavehadthispositiverippleeffectinyourlifeinthepast.Itcouldbeexercise,butitcouldalsobepracticingmeditation,gettingpropersleep,declutteringyourenvironment,adjustingyoureatinganddrinkinghabits,orsomethingelseentirely.

Ifyoucanthinkofseveralkeystonehabits,that’sgreat,butIencourageyoutostartworkingonjustoneofthemthefirsttimeyoureadthisbook.There’snothingwrongwithgoingafterseveralhabitsatonce,butgoingthroughtheprocesswithjustonehabitisveryhelpfulbecauseitkeepsthingssimpleandreducestheriskofyourbecomingoverwhelmed.

Whenyou’vesuccessfullyestablishedonehabit,youcanthenstartexperimentingwithaddingseveralothers.

Step1:PickYourHabit

1. Reflectonyourkeystonehabits.Whatbehaviorshave“spilledover”andcreatedarippleeffectofpositivechangeinallareasofyourlifeinthepast?

2. Pickjustonehabit.Thisisthehabityouwillbeworkingonwhilereading

thisbookforthefirsttime.

Step2:StartRidiculouslySmall

Aparoleboardjudgeisjustabouttomakeafinaldecisiononwhetherornottoapproveacriminalforparole.Whatdoyouthinkwillaffectthisdecisionthemost?

Maybethecrimecommitted?Ortheparticularlawthatwasbroken?Perhapsthecriminal’srecentbehaviorinprison?

Theseareallreasonableguesses,butasitturnsout,theyarenotevenclose.No,themostimportantfactorthatwilldecidetheoutcomeforthecriminalisinsteadsomethingasseeminglytrivialasthetimeofday.

Moreprecisely,thechancesofgettingafavorablerulingwillbeabout65percentinthemorningandrightafterlunch.Shouldthecasecomeupjustbeforelunchorlateintheday,thecriminal’schanceswillinsteadbeclosetozero.

Andthisisn’ttruejustforsomerare,isolatedevents.Theresearcherswhonoticedthistrendfoundthatitheldtrueformorethanelevenhundredcases,nomatterwhatthecrimewas.6Howcouldthisbe?

Researchhasshownthatwillpowerworkslikeamuscle.Thisideaisknownasego-depletion7andexplainsthatjustlikeaphysicalmuscle,yourwillpowergetsincreasinglytiredthemoreyouputittouse.

Youcanthinkofyourwillpowerasacellphonebatterythatgetschargedwhen

Youcanthinkofyourwillpowerasacellphonebatterythatgetschargedwhenyourest.Whenyouwakeupinthemorning,yourwillpowerbatterywillusuallybefull.Asyougetoutofbedandstartyourday,yourbatterylevelwilldropabitforeverydecisionthatyoumakethroughoutyourday.

Andthiswaswhatwashappeningtotheparoleboardjudges.Astheyprogressedthroughtheirday,makingharddecisionsaboutwhichcriminalsshouldgetparoleandwhichcriminalsshouldn’t,theirwillpowerbecamemoreandmoredepleted.

Thelesswillpowerenergytheyhappenedtohaveatthemoment,thelessinclinedtheyweretogiveafavorableruling.Afterall,itmakessensetoplayitsafeandkeepeveryonelockedupifyou’retootiredtomakeagooddecision.

Whatwecanlearnfromthisisthatwillpowerisn’tsometraitthatyoueitherhaveordon’thave.Rather,it’ssomethingthatfluctuatesthroughoutyourday.

So,toensurethatyouhavesufficientwillpowerforyourhabit,it’sagoodideatodoitatatimewhenyouknowthatyourwillpowerishigh.However,sinceyoucan’tknowforsurethatyou’realwayswellrestedandfullofenergy,anevenbetterapproachistoavoidrelyingonwillpoweratall.How?

Bystartingsoridiculouslysmallthatwhenit’stimetodoit,itwouldbesillytosayno.8Thisstrategyisverypowerfulbecauseitensuresthatyourhabitwon’tfailbecauseofrandomfluctuationsinyourwillpower.

Anotherbenefitofstartingreallysmallisitgetsyouoverthatinitialhurdleofjustgettingstarted.You’veprobablyoftenexperiencedfirsthandthatgettingstarteddoingsomethingisthehardpart.Onceyou’reupandrunning,itdoesn’trequiremucheffortatall.Forexample,gettingtothegymcanbetough,butonceyou’rethere,theactualworkoutitselfusuallyisn’tthatbad.

Anotherbenefityou’llnoticewhenusingthisstrategyisthatmanytimes,you’llendupdoingalotmorethanyouhadinitiallyplannedto.Forexample,ifyourhabitistoreadonepageinabook,you’relikelytoendupreadingseveralpagesoreventheentirechapter.ThisisbecausestartingsmallalsotakesadvantageofwhatpsychologistscalltheZeigarnikeffect,whichisournaturaltendencytowanttofinishwhatwe’vestartedandnotyetcompleted.9

Step2:StartRidiculouslySmall

Makeyourhabitsotinythatyoucaneasilycompleteiteverydaywithouthavingtorelyonwillpower.WhenIsaysmall,Imeanreallysmall.Flossonetooth,dooneminuteofmeditation,takeatwo-minutewalk—yougettheidea.

Then,ifyoufeellikedoingmoreonceyou’vecompletedyoursmallhabitonagivenday,byallmeansgoaheadanddoit.ThisisthebeautyoftheZeigarnikeffect.

Butwhateveryoudo,donotincreasethedifficultyofyourhabitwhenyou’rejustgettingstarted.Nomatterwhatyouwantthishabittolooklikedowntheline,focusonestablishingtheactualbehaviorfirst.Ifyoujuststicktotheprocess,yoursmallhabitwillnaturallyexpandintothebiggerbehaviorwithtime.

Step3:BuildaChain

WhenayoungcomicaskedJerrySeinfeldforadviceonhowtobeabettercomic,Seinfeldansweredthatthewaytobeabettercomicistocreatebetterjokesandthewaytocreatebetterjokesistowriteeveryday.TheyoungcomicrecountsSeinfeld’sexplanationofhissystem:

Hetoldmetogetabigwallcalendarthathasawholeyearononepageandhangitonaprominentwall.Thenextstepwastogetabigredmagicmarker.

HesaidforeachdaythatIdomytaskofwriting,IgettoputabigredXoverthatday.“Afterafewdaysyou’llhaveachain.Justkeepatitandthechainwillgrowlongereveryday.You’lllikeseeingthatchain,especiallywhenyougetafewweeksunderyourbelt.Youronlyjobnextistonotbreakthechain.”10

Thissimplestrategyisquitebrilliantbecauseitplaysrightintoaveryinterestingaspectofhumanpsychologyknowninbehavioraleconomicsasthesunkcostfallacy.Thisfallacycanbedefinedas“thetendencytomakedecisionsaboutthecurrentsituationbasedonwhatwaspreviouslyinvestedinit.”11

Hereareafewexamplestoillustratehowthisfallacymakesforirrationaldecisions:

“I’mfull,butImightaswellkeepeatingbecauseI’vepaidforthefood.”

“Thismovieisterrible,butImightaswellwatchthewholethingbecauseI’vewatchedanhourofitalready.”

“Theclassisuseless,butsinceI’vealreadypaidforitImightaswellkeepgoing.”

“I’mgoingtostayinthisbadrelationshipbecauseI’vealreadyinvestedsomuchintheotherperson.”

Clearly,thesunkcostfallacycanbeabigproblem,butwecanalsogetittoworkinourfavor.AndthisispreciselywhereSeinfeld’sstrategyshines.Everytimeyouputthat“bigredX”onyourcalendar,you’veinvestedyetanotherdayintoyourchain.Thelongeryourchaingets,theharderitwillbeforyoutoskipadayasyoudon’twanttoloseyourinvestment.

dayasyoudon’twanttoloseyourinvestment.

Step3:BuildaChainCreateachain-buildingsystem.Therearetwowaysyoucandothis:

1. Getaphysicalwallcalendar.Hangitonawallwhereyouwillseeitoftenandputapenrightnexttoitsoyoucaneasilytrackyourprogresseveryday.

2. Downloadahabittracker.Ifyoupreferworkingdigitally,youcandownloadanappthatmeasuresyourprogress.Thereareplentyofhabit-trackingappsoutthere,butmyfavoriteisCoach.me.

Onceyou’vedonethis,it’simportantthateachtimeyoucompleteyourhabit,youimmediatelyaddanewXtoyourchain.Ifyousticktothis,itlikelywon’tbelongbeforeyoufindyourselfpushingthroughevenonuninspireddays,justtokeepyourchaingoing.

Step4:ChooseaTrigger

Nowwegettothefirstpartofthehabitloop,whichisthetriggerthatwillremindyoutoinitiatethebehavior.Oneofthebiggestmistakespeoplemakewhenthey’retryingtocreateanewhabitisthattheysetaveryvagueintention.Tellingyourself,“Ishouldprobablyworkouttomorrowafterwork”willnevercreateandsolidifyabigchangeinyourlife.

Tocreateanewhabitandmakeitstick,youneedtodecideonaveryspecificcuethatremindsyoutodoit,overandoveragain.Thereasoncreatingaveryspecifictriggerforyourhabitissousefulisthatittakesoutallthementaleffort.Insteadofhavingtothinkaboutwhen,where,why,andifyou’regoingtodothehabitonagivenday,youjustfollowapredeterminedcourseofactionandgetitdonewithoutwastingyourlimitedmentalenergy.

Followingarethreeveryeffective,science-backedwaystocreatepowerfulcues.

1.ImplementationIntentionsProfessorofpsychologyPeterGollwitzerfocuseshisresearchonhowgoalsandplansaffectcognition,emotion,andbehavior.Hehasfoundthatpeoplewhowritedownexactlywhenandwheretheyintendtodoacertainhabitaremuchmorelikelytofollowthrough.12

Thispowerfulstrategyisalsodeceptivelysimple.Allyoudoisreframeyourgoalsas“if-then”statements.The“if”representsasituationalcueandthe“then”isyourplannedresponsetothatcue.Herearesomeexamples:

“Journaldaily”becomes,“IfI’minbedatnight,thenI’llwriteinmyjournal.”

“Bemorepatient”becomes,“IfIstartfeelingstressed,thenI’llfocusontakingthreedeepbreaths.”

“Readmore”becomes,“IfIsitdownonthelivingroomcouch,thenI’llpickupanawesomebook.”

Touseimplementationintentionasyourcue,youcanuseeitheraninternalcue(suchasastrongfeeling)oranexternalcue(suchaparticulartime,place,object,orperson).

2.HabitStackingThisstrategyissimilartoimplementationintentions,buthereyou“stack”yournewbehaviortoanalreadyestablishedhabit13.We’relookingtofillinthissentence:

After/Before[establishedhabit],Iwill[newhabit].

Forexample,youcouldimplementstackingintoyourdailyroutines:

“BeforeItakemymorningshower,Iwilldofivepushups.”

“BeforeIbrushmyteeth,Iwillflossmyteeth.”

“AfterIsetmyalarmclock,Iwillmeditateforoneminute.”

“AfterIgetintobed,Iwillreadtwopagesinabook.”

Tousehabitstackingwritedownalistofhabitsthatyoudoeverydaywithoutfail.Thengothroughthatlistandfindthemostsuitableonetostackyournewhabittogetherwith.

3.SchedulingThislasttechniqueforcreatingahabitcuemayseemveryobvious,yetveryfewpeopleputittouse.Here’sthething:Ifyouwanttomakesuresomethinggetsdone,youputitonyourcalendar,right?Well,thesamegoesforanewhabit.Ifyournewbehavioristrulyimportanttoyou,itdeservesaspotamongtheotherimportantthingsinyourcalendar.Why?Thereareseveralreasons:

Itshowsthatyouareseriousaboutthischangeandthatithasjustthesamepriorityinyourlifeas,forexample,importantbusinessmeetings.It’sawaytotellyourselfthatyou’redonedabblingwithvagueintentionsandthatyou’reseriousaboutmakingthishappen.

We’reallsusceptibletothe“planningfallacy,”14amentalbiasthatmakesusunderestimatehowmuchtimethingsactuallytake.Whenyoupre-committoyourhabitthisway,itforcesyoutotakestockofhowmuchtimeyouactuallyhaveforyournewhabitandreducestheriskoverlyoptimisticplanning.

Iteliminatesfuturedecisions.Makingdecisions,eventrivialones,decreasesourmentalenergy.15Whenyoucommittoaschedule,youfreeupalotofmentalenergythatcanbeusedformoreimportantdecisionsthanwhethertodoyourhabit.

Touseschedulingasyourtrigger,getoutyourcalendarandspecifyexactlywhenandwhereyourhabitwillbetakingplace.Ifyoudon’thaveone,IrecommendusingGoogleCalendarandsettinganotificationforyournewhabittomakesureyoudon’tmissit.

Step4:ChooseaTriggerChooseatriggerforyourhabitusinganimplementationintention,habitstacking,orscheduling.Whichoneyouchoosedependsonwhathabityou’retryingtocreateandwhatworksbestforyoupersonally.It’stimetoputonyourwhitecoatandstartexperimenting.Makeyourbestguessastowhichtriggershouldworkbestforyouandyourhabitandthenstarttryingitoutintherealworld.Ifitworks,great!Ifitdoesn’t,youcanalwayschangeitlater.

Step5:CreateaReward

Nowthatyou’vedecidedonatriggerandthetinyhabitthatwillfollowit,it’stimetogettoworkonthelastpartofthehabitloop,whichisthereward.

Inbehavioraltheory,reinforcementis“theactoffollowingaresponsewithareinforcer.”16Thisisoneoftheprimarytoolsinwhatpsychologistsrefertoasoperantconditioning,17andit’salsowhatwewillbeusingtoautomatethehabityou’reworkingonsoyou’llsticktoitconsistently.

Inparticular,whatwe’llbeusingtodothisisourfeelings.Now,weallknowthatourfeelingstendtoaffectthewayweact.Butdidyouknowthattheoppositeisalsotrue?Researchershavefoundthatthebodylanguageweuse,ourfacialexpressions,andevenourtoneofvoiceaffectouremotionsinabigway.Somefascinatingstudieshaveshownthat:

Byusingpowerfulposture,youincreasethedominancehormonetestosteronewhileatthesametimedecreasingthestresshormonecortisol;18

Whenyoufrownforalongtime,you’remorelikelytoexperienceaggressivefeelings;19and

Speakingatalowerpitchmakesyoufeelmorepowerful.20

Thesefindingsareimportant,becausewecanusethemtoouradvantagewhenestablishingnewhabits.How?Bycelebratinginawaythatstirsuppositiveemotionsimmediatelyaftereverysuccessfulattempttoperformit.Whenyoudothis,yougetyourbraintoassociatetheaccomplishmentofyourhabitwithfeelinggood.Yourhabitbecomesreinforced,andyou’llbemorelikelytodoitagaininthefuture.

Howexactlytocelebrateishighlyindividualandaskillyou’llneedtopracticeandexperimentwithtogetgoodat.(You’llfindalistofsuggestionsattheendofthischapter.)What’simportantisthatyoufindawaytocelebratethatfeelsauthentictoyou.Ifitseemssilly,youwon’tcreatethepositiveemotionsyouneedtomakethecelebrationeffective.

Alotofpeoplehaveproblemswiththisstep,becausetheyfeellikedoingsuchatinyhabitisnorealcauseforcelebration.StanfordUniversitypsychologistand

tinyhabitisnorealcauseforcelebration.StanfordUniversitypsychologistandbehaviorexpertBJFoggsuggestsyouthinkofitthisway:

Thefactthatyou’relearningtochangeyourbehaviorisabigdeal.Thinkhowrareaskillitis.Thinkhowlongbehaviorchangehaseludedyou.Andnowyouaresucceeding.

Sodon’tcelebratethatonetoothiscleaner.Instead,celebratethatyouhavetakenanotherstepforwardtoimproveyourlife.21

Step5:CreateaRewardCreateyourreward.Thenuseittocelebrateimmediatelyaftereachsuccessfulattemptofcompletingyourhabit.Youknowhowoftenathletescelebrateandhowtheydoitimmediatelyafterthey’vemadeagreateffort?That’swhatwe’relookingforhere!

HerearesomeofFogg’ssuggestions:

Doaphysicalmovementsignifyingvictory(pumpyourfist,clapyourhands,orgiveyourselfathumbsup).

Yellsomethingoutloud(‘Awesomejob!’,‘Irock!’‘Go,me!’).

Vocalizeyourownfanfare(‘Dodododooo!’).

Imaginearoaringcrowdrootingforyou.

Mirrorthefacialexpressionofahappyperson(smileorlaugh).22

Ofcourse,thesearejustsuggestions.Ifyouwant,youcancombineseveralofthemordosomethingelseentirely.Ifitdoesn’tfeelrighttoyou,keeptryingnewwaystocelebrateuntilyou’vefoundawaythatworksforyou.

Step6:SetUpaTokenEconomy

Inhisbook,TheNowHabit,psychologistNeilFiorewritesabouthowheandhisfellowpsychologystudentsusedtoagonizefordaysoverpapersthatwouldeventuallytakelessthantwohourstowrite.

Itdidn’tmatterhowbrighttheywereorhowmanytheoriesofhumanbehaviortheylearned.Whenitcametotheirownthoughts,feelings,andbehavior,theyalwaysstruggled.

Whenlookingforasolutiontothisproblem,FiorelearnedthatB.F.Skinner,thefounderofmodernbehaviorism,usedatimeclockconnectedtohischairto“punchin”eachtimehesatdowntowork.

Wheneverheleftthechair,theclockwouldstop,asifherewere“punchingout”.ThisallowedSkinnertomeasurehistimemuchlikehowlawyersandarchitectsdowhenkeepingtrackofthetimetochargetheirclients.

Skinnerthenrecordedhistimesinflowchartsandawardedhimselfwithagoldstareachtimehecompletedasmallsegmentofwork.23

Thisstrategyofgivingoutgoldstars(oranysymbolyouseefit)forrewardingandreinforcinggoodbehaviorisknowninpsychologyasatokeneconomy.24Thetokensthemselveshavenointrinsicvalue,butcanlaterbeexchangedfor“backupreinforcers”intheformofactualrewards.

AsI’vementionedbefore,rewardingyourselfforgoodbehaviorisacrucialpartofmakingitstick,andifwe’regoingtodoit,whynotusethemethodthefounderofmodernbehaviorismusedforhisownwork?

Step6:SetUpaTokenEconomy

1. Createspecificandmeasurableminimumdailyquotas.Beforeyoucanrewardastepintherightdirection,you’llhavetodeterminewhatthatstepisexactlyandhowyou’regoingtomeasureit.OnewaytodothisthatissimilartoB.F.Skinner’sapproachistousethePomodoroTechniqueandgiveyourselfasetnumberoftokensforeachcompletedtwenty-five-minutesession.25

2. Getsomekindoftokentorewardyourselfwith.Thiscouldbegoldstars,coins,pokerchips,orsomethingelseyouhappentohavelayingaroundthehouse.Eachtimeyousuccessfullyreachyourminimumdailyquota,rewardyourselfwithacertainnumberoftokens.Thenstartstackingyourtokenswhereyoucanseethemeverydaytocreateaninspiringvisualrepresentationofyourprogressthatyou’llwanttokeepbuildingeveryday.

3. Setupyourbackupreinforcers.Thesearetherewardsyougettoexchangeyourtokensfor.Thekeyhereistorewardyourselfwiththingsthatkeepyoumovingtoward,andnotawayfrom,yourlong-termgoal.Inotherwords,don’tcelebrateagoodweekofrunningbyeatingchocolatecakebutratherbygettinganewpieceofrunningequipment.Createalistofbackupreinforcersthatallowsyoutoprogressivelybuildtheidentityofthepersonyouwanttobecome.Fortherunningexample,newequipmentandopportunitiescouldbe“redeemed”withacertainnumberoftokens:

Waterbottle=5tokens

Runningsocks=10tokens

Portablemusicplayer=15tokens

Pedometer=20tokens

Runningshoes=100tokens

Entrytomarathon=500tokens

Thisisnotaperfecttokeneconomybyanymeans,butI’msureyougetthepoint.What’simportantisthatyoucreatealistofrewardsthatgiveyouanincreasingsenseofaccomplishmentandcompetence.

Step7:ScheduleaWeeklyReview

Howlongdoesittaketoformanewhabit?Whenitcomestothisquestion,thereisalotoffalseinformationoutthere.Onepopularestimatethattendstokeepcomingupistwenty-onedays.Anothernumberthat’sbeenshowingupalotlatelyissixty-sixdays.

Butthetruthis,practicalasitwouldbe,yousimplycan’tassignagivennumberofdaysandexpectittobeaccurateeverytime,regardlessofwhoyouare,whereyouare,andwhathabityou’retryingtocreate.Therearejusttoomanyvariablesaffectingtheoutcomeforthistobepossible.

The“sixty-sixdaystoformahabit”hypementionedabovecomesfroma2009studyconductedbyresearchersattheUniversityCollegeofLondon.26Butthespecificnumberofsixty-sixdaysis,unfortunately,agrossoversimplificationoftheresultsofthestudy.Whattheresearchersdidfindwasthatittooktheparticipantsonaveragesixty-sixdaystoautomatetheirdesiredbehavior,butforanygivenpersonorhabititcantakeanywherefrom18to254days.

So,ifyouwanttosetyourexpectationsright,youshouldknowthatitmightwelltakeyouupwardofeightmonthstobuildanewbehaviorthatbecomesfullyautomatic.Buthere’sthething:there’snoneedtogetdisheartenedbythis.Why?Becausehabitsareaprocess,notanevent.Thisisnotsomethingyousetouttodoforsomespecificnumberofdaysandthenforgetabout.Lastingchangeneverworksthatway.

Sometimesthehabitwillfeelcompletelyeffortless.Atothertimes,it’llbehardwork.Whenyouacceptthisfactandstartembracingalongertimelineforyourhabit,youwon’tgetasboggeddownwhenyourunintothesetbacksandobstaclesthatwillinevitablyshowupfromtimetotime.

Insteadofworryingaboutsomearbitrarynumberofdays,you’rewaybetteroffifyoucreateasystemthatworksandthenfallinlovewiththeprocessofconsistentlyexecutingonthatsystem.Inotherwords,thekeytoestablishingyournewhabitistostopobsessingovertheresultsyouwantandinsteadstartobsessingovershowingupeveryday.

That’stheparadox:themomentyoustopworryingabouttheresultsyouwanttendstobethemomentyoucanstarttomakeprogresstowardthem.Avery

effectivewaytomakethisshiftistoself-monitoryourprogress,27andthat’swhatwe’llbefocusingoninthisstep.

Step7:ScheduleaWeeklyReviewScheduletentofifteenminuteseveryweektoexaminetheprogressyou’remakingonyourhabit.Ideally,thiswouldbethesametimeeveryweek.Yourweeklyreviewwillconsistoftwosimplesteps:

1. Celebrateyourwins,bigorsmall,andexchangeyourtokensforrewards.

2. Reflectonthedaysyoumissedandadjustyourhabitsoyou’llbelikeliertosucceednextweek.

Youwilllearnmoreabouthowtoadjustyourhabitinthenextcoupleofpages.Butbeforeyoukeeponreading,getoutyourcalendarandscheduleinyourweeklyreview.Makesureyouplanitthesamewayyouwouldwithanythingimportant.Becausethisisimportant,right?

Step8:DesignYourEnvironment

DuringtheVietnamWar,morethan15percentofU.S.soldiersdevelopedaheroinaddiction.ThisdiscoveryshockedtheAmericanpublicandPresidentRichardNixonannouncedthecreationofanewofficecalledtheSpecialActionOfficeofDrugAbusePrevention.Thisofficewascreatedtoworkforpreventionandrehabilitationofdrugaddictionsaswellasresearchingandtrackingthepathsoftheaddictedsoldierswhentheyreturnedhome.Itwasthislastpart,thetrackingofreturningtroops,whichledtosomefascinating,andsurprising,insights.

Whattheresearchersfoundwasthatwhenthesoldiersreturnedhome,95percentofthemkickedtheiraddictionalmostovernight!28Thisfindingwasveryunexpectedasitcompletelycontradictedtheusualpatternsofaddictionsatthetime.Atypicalheroinaddictwouldenteraclinicandgetclean,butassoonastheyreturnedhome,theriskoffallingbackintoaddictionwas90percentorhigher.So,thepatterntheVietnamsoldiersweredisplayingwerealmosttheexactopposite.Whatwasthecauseofthesestrangeresults?Inshort,theirenvironment.

InVietnam,thesoldiersspenttheirdaysinanenvironmentthatdrovethemtowardheroinuse.Theywereputunderextremestress,becamefriendswithothersoldierswhowereheroinusers,andthedrugwasalsoreadilyavailable.Usingheroinbecametheirnewnormal.Whenthesoldierslaterreturnedhome,suddenlytheyfoundthemselvesinanentirelydifferentenvironment.Inthesesurroundings,thereweren’tanytriggerspromotingheroinuse,andthishelpedthesoldiersdroptheiraddiction.

Ifyoucomparethisscenariowiththesituationofatypicaldruguser,itmakessensethattheytendtorelapse.Theclinicdoesagoodjobofremovingharmfultriggersandmakesiteasiertogetclean,butassoonasthispersonreturnshome,alltheiroldtriggerswillreappearintheirenvironmentandmakerelapsesomuchmorelikely.Thelessonhereisthatoursurroundingsheavilyinfluenceourbehavior,oftenwithoutusbeingconsciouslyawareofit.Thetriggersinourenvironmentareconstantlynudgingusonewayoranother,andwecanusethistoouradvantage.

InhisbookFindingFlow,professorofpsychologyMihalyCsikszentmihalyi

writesaboutwhathecallsthe“activationenergy”ofhabits.Theideaisthatthebiggertheobstaclesstandinginthewayofyourdesiredbehavior,themoreactivationenergyyouwillneedtomusterupandthelesslikelyyou’llbetodoit.Heexplainsthat“ifapersonistootired,anxious,orlacksthedisciplinetoovercomethatinitialobstacle,heorshewillhavetosettleforsomethingthat,althoughlessenjoyable,ismoreaccessible.”29

So,tomakesureyourhabitgetsdone,youneedtolowertheactivationenergyrequiredtodoit.InplainEnglish,thismeanschangingyourenvironmentsothatyourhabitbecomeseasiertodo.Themoreyoucanlower(oreveneliminate)theactivationenergyneededforyourhabit,thelikelieryou’llbetogetitdone.

Step8:DesignYourEnvironmentManipulateyourenvironmentinatleastonewaythatdecreasestheactivationenergyofyourhabit.Onceyoustartexperimentingwiththis,you’llprobablyfindthateventinychangesinyoursurroundingscanmakeahugedifferenceinyourbehavior.Hereareafewexamplesofchangestomake:

Ifyouwanttoreadtwopages,placethebookrightwhereyouusuallysit.

Ifyouwanttoexerciseforfiveminutesinthemorning,putyourworkoutclothesnexttoyourbed.

Ifyouwanttomeditatefortwominutesinthemorning,putyourmeditationcushioninplacethenightbefore.

Ifyouwanttoeatless,getsmallerplates.

Ifyouwanttosleepbetter,makeyourbedroomslightlycoolandpitchblack.

Step9:MakeProcrastinationDifficult

AnotherstudythatbrilliantlyillustratesthepowerofenvironmentonourbehaviorwasconductedatahospitalinBoston.Inthisstudy,researcherssecretlymanipulatedtheenvironmentofthehospitalcafeteriaoveraperiodofsixmonths.Whiledoingthis,theyendeduphelpingthousandsofpeopledevelophealthiereatinganddrinkinghabits.How?

Atthebeginningofthestudy,thethreemainrefrigeratorsinthecafeteriawerefilledwithsoda.Theresearchersaddedwatertothesefridgesandalsoplacedbasketswithbottledwaterthroughouttheroom.Theresultofthesesmalltweaksintheenvironmentwasthatinthefollowingthreemonths,sodasalesdroppedby11percentwhilebottledwatersaleswentupby26percent.Theresearchersalsomadeadjustmentsinthefoodoptionsandsawsimilarresults.30

Nobodytoldthecafeteriavisitorswhattodo.Theresearchersjustchangedtheenvironmenttopromotehealthieroptionsandthecustomersadjustedtheirbehaviorsaccordingly.Ifyourenvironmentsupportsahealthybehavior,thenthat’susuallywhatyou’llendupdoing.

Unfortunately,thisisalsotrueforbehaviorsthatwedon’twant.Whenweprocrastinate,it’sveryoftenalsojusttheresultofusrespondingtoourenvironment.Iftherearesnacksonthelivingroomtable,we’relikelytoeatthem.Ifwegetane-mailnotification,we’relikelytoclickit.Ifourphoneringsinthemiddleofcreativework,we’relikelytodropwhatwe’redoingandanswerit.

Inthelaststep,youlearnedhowtolowertheactivationenergyofyourhabit.Inthisstep,yourtaskistoraisetheactivationenergyofcompetingbehaviors.Whatyou’relookingtodoismakecompeting,unwantedbehaviorshardertodoand,asaresult,lesslikely.Takeamomenttothinkaboutallthebehaviorsyoucouldendupturningtoinsteadofyourhabitandthenincreasetheactivationenergyofthesetothepointwhereyouwon’twanttodothem.

Step9:MakeProcrastinationDifficultChangeyourenvironmentinatleastonewaythatmakesyourunwantedbehaviorshardertodo.Followingaresomeexamples:

behaviorshardertodo.Followingaresomeexamples:

Ifsnoozingiscausingyoutomissyourmorningexercise,putthealarmclockinthenextroom.

Ifsocialmediaisinterruptingyourmeditationpractice,turnoffthenotificationsonyourphone.

IfTVisstoppingyoufromreadingyourbook,puttheremotecontrolinanotherroom(orputtheTVinthegarage).

PuttheTVinthegarage?Yup,Isaidit.Howmuchyouturnuptheactivationenergyofyourundesiredbehaviorsis,ofcourse,uptoyou.Butifyournewhabitistrulyimportanttoyou,don’tbeafraidtotakesomedrasticactionsregardingyourenvironmenttosupportit.

Step10:SurroundYourselfwithRoleModels

Haveyouevernoticedhowpeoplewhospendalotoftimetogethertendtobecomemoreandmorealike?Notjustintheirappearancebutintheirthoughts,values,andgoals.JimRohnusedtosay,“Youaretheaverageofthefivepeopleyouspendthemosttimewith,”andcontemporarysciencehasshownthatthereisalotoftruthtothisstatement.

InastudyconductedbypsychologistJamesShah,collegestudentswereinterviewedtodeterminehowmuchtheirfathersvaluedhighachievement.Shahfoundthatwhenthestudentswereunconsciouslyexposedtotheirfathers’namesrightbeforeperforminganumberofdifficulttasks,thosestudentswhoassociatedtheirdadswithhighachievementworkedharderandperformedbetterthantheotherstudents.Thiseffectwasstrongerthecloserthestudentsreportedbeingtotheirdads.

Interestingly,whenthetaskswerecompleted,theyhadnoideathattheyhadbeenworkingparticularlyhard.Instead,theinclinationtodowellwastriggeredonlybyunconsciousthoughtsabouttheirfathersandexecutedentirelywithoutawarenessofthis.31

Anditturnsoutthisworkstheotherwayaround,too.Unconsciouslythinkingaboutsomeoneclosetoyouwhodoesnotapproveofaparticularbehaviorcaninhibityoufrompursuingit.Ifyourunconsciousmindisenvisioningyourdisappointedmother,you’llbelesslikelytoleavedishesinthesink.

Eventhegoalsofpeopleyoudon’tknowcanhaveabigimpactonwhatgoalsyoudecidetopursue.Psychologistsrefertothisasgoalcontagion:ourtendencytobemorelikelytopursueagoaljustbyseeingsomeoneelsedoingit.

Inoneofthefirststudiesofgoalcontagion,agroupofDutchparticipantswereaskedtoreadashortstoryaboutJohan,acollegestudentwhowasabouttogoonavacationwithhisfriends.Thisstorycameintwoversions.

Inthefirstversion,Johanwasgoingtoafarminhisvillagetoworkforamonthbeforegoingonthetrip.ThisinformationimpliedthatJohanhadthegoalofearningsomemoneytobeabletogoonhistrip.Inthesecondversion,Johanwasinsteadgoingtospendthatsamemonthatacommunitycenterdoingvolunteerwork.

Afterreadingoneofthetwostories,theparticipantsgottheopportunitytoearnsomemoneybycompletingacomputertaskasquicklyaspossible.ThosewhohadreadthestorywhereJohanhadthegoalofmakingmoneywere10percentfasterthanthosewhohadreadthestoryinwhichJohanwasavolunteer.Withoutrealizingitonaconsciouslevel,thefasterparticipantshadbeeninfluencedbyJohan’scontagiousgoaltomakemoneyandhadgoneafteritthemselves.32

Theeffectotherpeople’sgoalshaveonyoucanbequiteextraordinary.Onestudyfoundthatifyouhaveafriendwhobecomesobese,yourriskofalsobecomingobeseincreasesby57percent—evenifyourfriendliveshundredsofmilesaway!33

Withoutrealizingit,weareconstantlyconformingtothepeoplearoundusandtakingontheirgoals.That’swhyit’scrucialtosurroundyourselfwithpositiveinfluences.Ifyouwanttocreatehealthyhabitsbutallofyourfriendsareunhealthy,you’llbeatahugedisadvantage.Ifyouhavebiggoalsyouwanttoachieveinyourlifebutmostofthepeoplearoundyouareslackers,you’llalwaysbefightinganuphillbattle.

Thepeopleyousurroundyourselfwithdeterminewhat’snormalforyou.Soifyouwanttogetremarkableresults,youneedremarkablepeoplearoundyou.

Here’sprobablythemostpowerfulstrategyinthisentirebook:fillyourenvironmentwithpeoplewhoarealreadyatthelevelyouwanttobe(or,atleast,arepassionatelypursuingthesamegoalsasyouare)andwatchhowittransformseverythingaboutyou.Beforeyouknowit,you’lladapttothenewpeoplearoundyouandunconsciouslyraiseyourstandardstomatchwhat’snormalinthisnewenvironment.Onceyoudo,it’sonlyamatteroftimebeforeyouestablishanyhabityouwant.

Step10:SurroundYourselfWithRoleModelsWritedownthenamesofonetofivepeopleyouknowyoushouldbespendingmoretimewith.Ifyoucan’tthinkofanyone,listouttheplaces,events,oronlinecommunities(likeTheSelficationFacebookGroup)whereyoucouldconnectwiththesepeople.Thentakethefirststepbyimmediatelyreachingouttoatleastoneperson.

Step11:TurnAccomplicesintoSupporters

Youknowhowcertainpeoplehavetheabilitytolightuparoomjustbywalkingthroughthedoor?Andhowsomeotherpeoplehavetheexactoppositeeffect?Isn’titfascinatinghowthesepeoplecanhavesuchahugeimpactontheatmosphereintheroomjustbybeingpresent?

Researchhasshownthatthisisbecauseofanaturaltendencywehavetoconvergeemotionallywitheachother.34Thistendencyisreferredtoasemotionalcontagionandhappensinanautomaticprocesswherewemimicandsynchronizetheexpressions,vocalizations,postures,andmovementsofthepeoplearoundus.This,inturn,leadsusto“tunein”totheemotionsofeveryoneelse.

Youmightbehavingasplendiddayandfeelontopoftheworld,butifyouwalkintoanenvironmentwhereeveryoneelseisfeelingdown,youwillinevitablypickuponthisandstartfeelingworseyourself.Attheendoftheday,yourdaymightwellhaveturnedfortheworse.

Nowthinkabouttheimplicationsofthis.Howdoesthisemotionalcontagionaffectyourgeneralqualityoflifeifyouspendmost(orallof)yourtimeinthepresenceofnegativepeople?Howdoyouthinkitaffectshowyoufeelandperformeveryday?

Whatwoulditmeantoyouifyouinsteadwerealwayssurroundedwithexcited,positive,andencouragingpeople?Howwouldthatimpactyourwell-being?Whatwoulditmeantoalwayshavepeopletocountonforsupportandencouragement?Justimaginehowmuchthissecondscenariowoulddoforyourperformanceandoverallhappiness.

Still,mostofusneverproactivelyshapeoursocialsurroundings.Andthat’sashame,becausejustlikethegoalsofotherpeopleaffectourbehaviors,sodotheemotionsandattitudestheybringtotherelationship.

Inthepreviouschapter,youtookthefirststeptosurroundyourselfwithnew,positiveinfluencestosupportyournewhabit.Thisstepisaboutchangingyouralreadyexistingsocialconnections.Ifyouhavealotofencouragingpeoplearoundyou,that’sgreat,andwe’llgetmorein-depthabouthowyoucanusethismoreeffectivelytoyouradvantageinthenextcoupleofpages.Butifyouhappentohavealotofnegativeinfluencesaroundyou,nowisthetimetodo

happentohavealotofnegativeinfluencesaroundyou,nowisthetimetodosomethingaboutitbydoingeitherofthefollowing:

1. Turnthemintosupporters.Explaintherolethepersonisplayinginmakingyourchangeharderforyouandthensharehowyou’dlikethemtohelpyousucceed.Alotoftimes,afriendlyconversationisallthat’sneededtogainanewsupporter.

2. Distanceyourself.Ifsomeoneforsomereasoncan’torwon’tsupportyourefforts,youneedtoseparateyourselffromthem.Often,thisoccursnaturallyasyoumakechangesinyourlifebutattimesyou’regoingtohavetodeliberatelydistanceyourselffrompeoplewhoareactivelykeepingyoufromcreatingthechangeyouwant.

Step11:TurnAccomplicesintoSupportersWritedownalistofonetofivepeoplethatcurrentlyaren’tassupportiveasyou’dlike.Thentakethefirststepimmediatelybyreachingouttothefirstpersononyourlistandaskthemtosupportyouinthewayyouneed.Ifsomeoneisn’twillingorabletosupportyou,limitthetimeyouspendwiththatpersonasmuchasyoucan.

Step12:CreateaCommitmentContract

InastudyconductedinthePhilippines,researchershadsurveyorsapproachpeopleonthestreetswithanofferofopeningabankaccountthatpaidzerointerest.Thepeoplewhochosetoopenthistypeofbankaccountcommittedtolosingallthemoneytheyhaddepositediftheirurineshowedanyevidenceofsmokingsixmonthslater.So,torecaptheoffer,that’sabankaccountwithnointerest,agoodchanceoflosingyourmoney,plusthediscomfortofhavingtogothroughaurinetest.

Notaveryappealingoffer,right?Still,morethan10percentofpeopleapproachedagreedtosignupforanaccount.Notabadturnoutforsuchapoordeal.Evenmoresurprising,though,weretheresultsoftheexperiment:rightaround30percentoftheparticipantsendedupquittingtheirsmokinghabitbecauseofit.35Forthiskindofbehaviorchange,that’sahugesuccessrate—higherthanisthecasewithmoretraditionalsmoking-cessationaidslikenicotinepatches.

Andwhenyouthinkaboutit,itmakessensethatthiskindof“commitmentcontract”wouldbeagreatmotivatortochangebehavior.Toillustratethis,let’shavealookattwoscenarios:

1. It’s6:00a.m.onarandomMondaymorning,andyougetbrutallyinterruptedfromyourdeepsleep.Whileyou’refumblingtoturnoffthealarm,yourememberlastnight’spromisetoyourselftohitthegymbeforework.

2. It’s6:00a.m.onarandomMondaymorning,andyougetbrutallyinterruptedfromyourdeepsleep.Whileyou’refumblingtoturnoffthealarm,yourememberthatyouhaveaplanetocatchforanimportantbusinessmeeting.

Ifyou’relikemostpeople,you’llbemuchmorelikelytogetoutofbedinscenarionumbertwo.Thisisbecausethissituationcomeswithmuchgreaterimmediateconsequences.Weusuallydon’tperceivelettingourselvesoffthehookforgoingtothegymasabigdeal.We’vedoneitmanytimesbefore,andtheonlyonessufferingfromdoingsowillbeus.

Butinthesecondscenario,theimmediateconsequencesaremuchgreater.Not

Butinthesecondscenario,theimmediateconsequencesaremuchgreater.Notonlydoesithaveaverytangibledeadline(thetimethegatecloses)butyou’realsofinanciallyandemotionallyinvested.Ifyoudon’tshowup,you’llhavetodealwithpossiblefinancialsetbacksandthepublicembarrassmentoflettingpeopledownandnotstickingtoyourword.

Inthefirstscenario,it’seasytostartrationalizingwithyourselfaboutwhyyouneedtheextrasleepandthatit’sprobablyabetterideatoexerciseafterworkinstead(eventhoughinreality,youveryrarelymanagetomakeittothegymafteralongdayatwork).Inthesecondscenario,allthoseconsiderationsareoffthetable.Theimmediateconsequencesofstayinginbedaresimplytoohigh.

ThisiswhyusingacommitmentcontractliketheresearchersofferedinthestudyImentionedearlierissuchapowerfultoolforbehaviorchange:itenablesyoutocreateself-imposed,immediateconsequencesforprocrastinating.

Let’simaginethefirstscenarioagain.Onlythistime,yourememberthatyou’vealreadycommittedtofollowingthroughbypromisingafriendtomeetupatthegymat7:00a.m.Orbysending$50toanotherfriendeachtimeyoufailtosticktoyourworkoutroutine.Orbycommittingpubliclytoyourfamily/blogreaders/Facebookfriendsthatyouwillbestickingtoyourexerciseroutineforatleastthirtydays.Or,ifnecessary,acombinationofalloftheabove.Suddenly,goingbacktosleepwon’tseemasappealinganymore.

Step12:CreateaCommitmentContractYourcontractshouldconsistofthreeparts:

1. Yourgoal:thehabityouwanttocreate.Thisiswhereyoucommittothetinydailystepsyou’vedecidedonearlierinthisbook.

2. Somethingatstake:thiscouldbecold,hardcashoryourreputation(oracombinationofboth).

3. Areferee:thepersonwhowillholdyouaccountabletoyourgoal.Choosesomeonewhoyouknowwillbestrictbutfair.

Here’sanoutlineyoucanuse:

CommitmentContract

Icommitto_____.(Forexample,“Performingoneminuteofmeditationeverydayforamonth.”)

IfIdon’tdothis,Iwill_____.(Forexample,“Sendafriend$50dollarsand/orletmysocialnetworkknowthatIfailed.”)

Myrefereewillbe_____.(Forexample,“Afriendwhowon’thaveanyproblemsholdingmeaccountable.”)

Next,printthiscontractoutandputitsomewhereyouwillseeiteveryday.Ifyou’dpreferadigitalalternative,youcanuseStickK.com.Thisserviceletsyoucreateacommitmentcontractonline,and,ifyouwanttoraisethestakesevenmore,donatemoneytoacharityyoudon’tlikeifyoufail.How’sthatforacleverwaytoincreasetheimmediateconsequencesoffailing?

Step13:GetAccountability

Backinthe1950s,researcherHenryLandsbergerdidastudyandanalysisofdatafromexperimentsconductedbetween1924and1932attheHawthorneWorksnearChicagobyindustrialresearcherandpsychologistEltonMayo.

Thepurposeofthesetestshadinitiallybeentodeterminewhethermorelightinthebuildingpositivelyaffectedtheproductivityoftheworkers.Mayodidfindthattheworkersincreasedtheiroutputwhentheywereexposedtomorelight.Interestinglythough,theyalsoincreasedtheirproductionwhentheywereexposedtolesslight.Whatwasgoingon?

Asitturnedout,itdidn’tmatterwhatchangestheresearchersmade.Thelightinglevelsoranyothervariabletheywouldexperimentwithwasirrelevant.Aslongastheydidsomething,theproductivityoftheworkerswouldspike.36

ThistendencywouldlaterbenamedtheHawthorneeffect,andtheworkofMayoandLandsbergerwouldbecomefoundationalinafieldinsocialscienceknownasindustrialpsychology.WhattheHawthorneeffectteachesusisthatweperformbetterbythemerefactthatweareawarethatweareunderobservationbyothers.

Thisiswhyaccountabilityissuchapowerfulforcewhenitcomestocreatingchangeandestablishingnewhabits.Whensomeoneelseistrackingyourprogressandmakingsureyousticktowhatyousetouttodo,you’llbemuchmorelikelytofollowthrough.

Step13:GetAccountabilityInthepreviousstep,youcreatedacommitmentcontract.Nowisthetimetogetitintothehandsofatleastoneotherpersontoholdyouaccountable.Herearesomeideasforhowtodothis:

Printitoutandgiveittoyourfriends.

Findanaccountabilitypartnerorgroupandshareitwiththem.

Joinanonlinecommunityrelatedtoyourhabitandpostitintheforums.

Sendittoamentor.

Getacoachandaskforaccountability.

Postitonsocialmedia.

StartablogandgivetheURLtoagroupofsupporters.

Don’tgoitalone.Makesureyouhaveatleastonepersonwhoiscontinuallyfollowinguponyourprogressandmakingsureyou’restickingtoyourplan.

Step14:PreventMentalLoopholes

Haveyouevernoticedhoweasyitistofallforthe“tomorrowloophole?”

Howmanytimeshaveyoutoldyourselfthingslike:

“I’mtootiredtoworkouttoday,andIcouldalwaysdoittomorrow”;

“Ireallyshouldsticktomydiet,butthosecupcakeslookawfullydelicious.I’llmakesuretomakeupforittomorrow”;and

“Thisprojectisgoingtoneedalotofwork,butI’msureIcangetupearlierandstartittomorrow.”

Forsomereason,wehavethishighlyirrationaloverconfidencethatthethingswewon’tgetdonerighthereandnowwillsomehowbeeasiertomorrow,nextweek,orevennextyear.

Onestudyillustratedthistendencyperfectly.Whenthesubjectswereaskedtomakeashoppinglistforwhattheyweregoingtoeatnextweek,theywereinclinedtochooseahealthysnackoveranunhealthyone.Ofcourse,whentheywereaskedwhattheywouldchooserightnow,theyweremuchmorelikelytochoosetheunhealthysnack.37Wewanttomaketherightchoice—aslongaswedon’thavetomakeitrightnow.

Andthetomorrowloopholeisjustoneoftheexcusesweemploytogetoffthehookfromdoingourhabitatagivenmoment.Inherbook,BetterThanBefore,authorGretchenRubinliststhemostpopularloopholes:

Morallicensing.Yougiveyourselfpermissiontodosomething“bad”becauseyou’vedonesomething“good.”Forexample,“I’vebeensogoodatstickingtomydietthatIdeservetoeatthesepotatochips.”

Falsechoice.Youposetwoactivitiesinoppositionasifyouhavetomakeaneither-ordecision,eventhoughthetwoaren’tnecessarilyinconflict.Forexample,“I’vebeensobusyatwork,Ihaven’tbeenexercising.”

Lackofcontrol.Youtellyourselfthatyourlackofcontroloverthesituationandcircumstancesforcesyoutobreakyourhabit.Forexample,“I’dgoforarunrightnowifIcould,butit’srainingoutside.”

Arrangingtofail.Insteadofavoidingatemptation,youplaninawaythatyousuccumb.Forexample,“I’llwatchaYoutubevideofor10minutesbeforeIstartstudying.”

“Thisdoesn’tcount.”Youtellyourselfthatforsomereason,thisparticularcircumstancedoesn’tcount.Forexample,“I’monvacation,soI’llputoffthemeditationuntilIgetback.”

Questionableassumption.Youmakeanassumptionthatnegativelyinfluencesyourhabit.Forexample,“Ihavetogotoworkinonehour,andIcan’tgetanythingworthwhiledonebeforethen.”

Concernforothers.Youtellyourselfthatyou’reactingoutofconsiderationforothers.Forexample,“Itwouldberudenottodrinkatmyfriend’sparty.”

Fakeself-actualization.Youacceptafailureofyourhabitbydisguisingitasanembraceoflife.Forexample,“Whyshouldn’tItreatmyselfwiththis?Youonlyliveonce!”

“One-coin.”Youdevaluethemeaningofonesingleattempt.Forexample,“Icanskipthegymtoday,oneworkoutwon’tmatter.”38

Step14:PreventMentalLoopholesReadingaboutthesementalloopholesisusuallyasignificantfirststepbecauseitmakesyoumuchmoreawareofthistendencyinyourself.Now,it’sallaboutbecomingveryskepticalaboutyourbrain’srationalizationsthemomenttheyshowup.

Alwaysrememberthatyouarenotyourthoughtsandthatyourthoughtsarenotnecessarilyrightorevenlookingoutforyourbestlong-terminterests.Getintothehabitofasking,“Isthisthoughttrue,orismybrainsimplyseekingthepathofleastresistance?”

Createspecificif-then“miniactions”toprotectyourhabitfrommentalloopholes.Forexample:

Ifmybraintriestalktomeintostayinginbedwhenthealarmgoesoff,thenIwillgetupandstayupfortenminutesbeforedecidingwhetheror

nottosleepin.

Ifmybraintriestoconvincemetoskipmydailyrun,thenIwillputonmyshoesandgooutsidebeforedeciding.

IfmybraintellsmeIdeserveaglassofwineafterastressfulday,thenIwillmeditatefortenminutesfirst.

Pre-committinginthiswaycanbeveryhelpfulbecauseitgivescravingssomeextratimetopasswhiledirectingyoutohealthierandmoreproductivebehaviorsbydefault.Itcanalsohelpyoutojustgetstartedonthehabit,whichisusuallythehardestpart.

Step15:PlanforFailure

Now,nomatterhowwellyou’vepreparedyourselfintheprevioussteps,it’scrucialtorealizethatthere’sagoodchanceyou’llstillfindyourselfmessingupandbreakingyourhard-earnedchainfromtimetotime.Whenthishappens,you’lllikelybeveryvulnerabletowhatpsychologistshavegiventhecatchynamethewhat-the-helleffect.

Onecleverstudydidanexcellentjobofillustratinghowthiseffectworks.Theresearchersdidanexperimentinwhichtheyaskedtheirparticipantsnottoeatbeforehandandthentreatedthemalltothesameexactsizesliceofpizza.Someoftheparticipantsweredietersandsomewerenot.

Afterfinishingtheirpizza,participantswereallaskedtotasteandratesomecookies.Buttheresearchersdidn’tcareabouthowthecookieswererated.Instead,theymeasuredhowmanyofthecookieseachparticipantendedupeating.

That’sbecausetheresearchershadcarriedoutalittletrick:eventhoughalloftheparticipantshadbeengiventhesamesliceofpizza,someofthemhadbeenmadetobelieveitlookedlargerbycomparison.Thismadesomeoftheparticipantsthinktheyhadeatenmorethantheyhad,eventhoughinrealitytheyhadalleatenthesameamount.

Whenthecookieswereratedlateron,itturnedoutthattheparticipantswhowereonadietandbelievedtheyhadblowntheirlimitendedupeatingmorecookiesthanthepeoplewhoweren’tonadiet.Infact,theyateover50percentmore!Ontheotherhand,thedieterswhothoughttheywerestillsafelywithintheirlimitateaboutthesamenumberofcookiesasthenon-dieters.39

Ibetthere’sagoodchanceyoucanrelatetothistendencywhenyouthinkbackonyourattemptstocreatenewhabitsinyourlife.Inthebeginning,itfeelsgreat,andyougetsomenicemomentumgoing.Butthen,assoonasyoumissaday,you’resuddenlywaymorelikelytogiveuponallyoureffortsentirely.

Thisis,ofcourse,highlyirrational.Justbecauseyoumissoneattemptdoesn’tmeanallofyourpreviouseffortsdoesn’tcountandthatyoushouldletthemgotowaste.Researchhasshownthatmissingonesingleopportunitytoperformabehaviordoesn’taffectthehabitformationprocessinandofitself.40Thisonly

becomesanobstaclewhenyouletit.

Andhereinliesthegreatestparadoxofhabitcreation.Because,asyoumayrememberfromthepreviousstep,oneofthementalloopholes,one-coin,meansyoudevaluetheimportanceofasingleattempt.Andasitturnsout,thisisabsolutelytrue.Ifyoumissthegymonetime,itwon’tmattermuchatall.Andyet,itwill,becauseitputsyouindangerofthewhat-the-helleffect.

Thewaytodealwiththisistogetabitcontradictoryinyourapproach.Defendyourchainasifit’ssuperimportant(becauseitis),butifyoumessuponetime,realizethatisn’tabigdeal(becauseitisn’t).Doeverythinginyourpowertobuildaslongachainaspossible,butifyoufindyourselfinthesituationwhereyou’vebrokenit,simplystartanewonerightaway.

There’snopointinruminatingoveramissedattemptbecausestackingguiltandshameontopofwhatyouperceiveasapoorperformanceonlymakesithardertogetbackontrack.41Letthepastbeinthepast,forgiveyourselfquicklyandgetbackinthegameasfastasyoucan.

Step15:PlanforFailureDeciderightnowthatwhenyou’vemissedanattemptofcompletingyourdailytinyhabit,youwillfocusonthetotalnumberofdaysyou’vesuccessfullycompletedratherthanthefactthatyou’vebrokenyourchain.Celebratewhatwentwell,forgiveyourselfforwhatdidn’t,andthengetrightbackintotheaction.

GrabYourFreeWorkbook

Andso,we’vemadeitallthewaytotheendofthisbook.Greatjobonreadingallthewaythrough!Ihopeyouhadagoodtime,learnedwhatthescienceofhabitshasuncovered,and,mostimportantly,pickedupsomepowerfulstrategiestotryoutforyourself.

Becausethat’swhatitallcomesdownto,really.Youcanreadallthebooksintheworldandgetfantasticinsightsandideas,buttheywon’tcreateanychangeunlessyouactuallyapplythemtoyourownlife.

That’swhyIencourageyoutoadoptthe“scientistandsubject”mindsetIwroteaboutattheverybeginningofthisbook.Trythestrategies,viewwhateverresultsyouget(successfulornot)asvaluabledata,andkeepadjustingyourapproachuntilyoufindawaythatworksforyou.

You’lllikelyfindsomeofthestepsinthisbookverypowerfulwhileothersarenotashelpful.That’sperfectlyfineandtobeexpected.Whileallofthestepsinthisbookarebasedonsuccessfulscientificfindings,thatdoesn’tmeantheywillallfityouruniquepsychology.Focusonwhatworksandforgetabouttherest.Orbetteryet,teachittootherswhoarestrugglingwiththeirhabits.Astrategythat’sacompletedudforyoucanturnouttobeveryeffectiveforsomeoneelse.

Also,rememberthatthisisn’tabouthittingsomearbitrarynumberofdayswhenyourhabitwillsomehowbecomecompletelyautomaticsoyoucanjustsitbackandslackoff.Rather,it’saboutchangingyouridentityandyourmindsetinhowyouapproachyourlife.

Challengeyourselfwithbig,audaciousgoalsbutalwaysbeveryawarethatit’syourabilitytoshowupeverydayandtakeactionthatwillgetyouthere.

TheysayRomewasn’tbuiltinaday.Buttheywerelayingbrickseveryhour.Allyouneedtoworryaboutislayingthatnextbrick.Ifyoudothat,ifyoucancommittotheprocessandrefusetoquit,youwillinevitablycreateanychangeyouwantinyourlife.

GrabYourFreeWorkbookIfyouhaven’talready,nowisthetimetodownloadtheTheHabitBlueprintWorkbook,pickahabityou’dliketocreateforyourself,andstartworkingyourwaythroughthesteps.

Oh,anddon’thesitatetodropmeamessageifyouhaveanythoughts,questions,orfeedback(orjustwanttosayhi).Ilovehearingfromreaders,andI’llgetbacktoyouassoonasIcan.

Here’stoyournewhabit!

Yourfriendandhabitcoach,

HabitBookRecommendationsIfyoufindthetopicofhabitsasfascinatingasIdo,Ihighlyrecommendyou

checkoutthefollowinggreatreads:

BetterThanBefore:MasteringtheHabitsofOurEverydayLivesbyGretchenRubin

ChangeAnything:TheNewScienceofPersonalSuccessbyKerryPatterson,JosephGrenny,DavidMaxfield,RonMcMillan,andAlSwitzler

Drive:TheSurprisingTruthAboutWhatMotivatesUsbyDanielPink

Flow:ThePsychologyofOptimalExperiencebyMihalyCsikszentmihalyi

Grit:ThePowerofPassionandPerseverancebyAngelaDuckworth

HabitStacking:97SmallLifeChangesThatTakeFiveMinutesorLessbyS.J.Scott

Hooked:HowtoBuildHabit-FormingProductsbyNirEyal

MakingHabits,BreakingHabitsbyJeremyDean

Mindset:TheNewPsychologyofSuccessbyCarolDweck

MiniHabits:SmallerHabits,BiggerResultsbyStephenGuise

Nudge:ImprovingDecisionsAboutHealth,WealthandHappinessbyCassSunsteinandRichardThaler

Rewire:ChangeYourBraintoBreakBadHabits,OvercomeAddictions,ConquerSelf-DestructiveBehaviorbyRichardO’Connor

Succeed:HowWeCanReachOurGoalsbyHeidiGrantHalvorson

Switch:HowtoChangeThingsWhenChangeIsHardbyChipHeathandDanHeath

TheNowHabit:AStrategicProgramforOvercomingProcrastinationandEnjoyingGuilt-FreePlaybyNeilFiore

ThePowerofHabit:WhyWeDoWhatWeDo,andHowtoChangebyCharlesDuhigg

ThePracticingMind:DevelopingFocusandDisciplineinYourLifebyThomasM.Sterner

TheWillpowerInstinct:HowSelf-ControlWorks,WhyItMatters,andWhatYouCanDotoGetMoreofItbyKellyMcGonigal

Willpower:RediscoveringOurGreatestStrengthbyRoyBaumeisterandJohnTierney

EssentialZenHabits:MasteringtheArtofChange,BrieflybyLeoBabauta

BeforeYouGoIhopeyouenjoyedthisbookandthatyoulearnedsomepowerfulnewstrategiesforcreatingandsustainingthehabitsyouneedtoreachyourmost

desiredgoals.

Ifyoufoundthisbookhelpful,I’dbeverygratefulifyouwroteanhonestreviewaboutitonAmazon.Itonlytakesacoupleofminutesandithelpsmeoutmorethanyoucanimagine.

Thankyou!

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AbouttheAuthor

MynameisPatrikEdbladandI’macertifiedmentaltrainer,writer,andpersonalcoach.Myworkfocusesonsharingpracticalideasandresearch-backedstrategiesonhowtomasteryourhabits,optimizeyourperformance,andtakecontrolofyourhealthandhappiness.I’mextremelypassionateaboutthesetopicsandIlovesharingwhatIlearnwithothers.Ifyouenjoyedthisbook,you’lllovemynewsletter.Jointhousandsofreaderswhoaregettingmyweeklyarticlessenttotheire-mailinboxforfree:>>>ClickHeretoJointheSelficationCommunity<<<

I’llseeyouontheotherside!