Books

Question 1

What does behaviour change start with?

Answer 1

One’s beliefs or identities (e.g. I’m not a smoker vs I’m trying to quit smoking)

Question 2

What is the best way to improve oneself?

Answer 2

Focusing on 1% every day. Habits are the compound interest of self-improvement. Focus on the system rather than the goal.

Question 3

Should you expect or look for a difference when making a change?

Answer 3

No. Be patient. Trust the process. Small changes often seem to make no difference until crossing a critical threshold. The MOST powerful outcomes of any compounding process are delayed.

Question 4

What is your identity?

Answer 4

Your repeated beingness. The process of building habits is the process of becoming yourself. Your identity emerges from your habits. Every action you take is a vote for the type of person you wish to become.

Question 5

How to change your identity?

Answer 5

1. Decide the type of person you want to be.
2. Prove it to yourself with small wins.
   Do not focus on what you want to achieve, focus on who you wish to become.

Question 6

How do you know the type of person who you want to be?

Answer 6

Look at your outcomes and then ask who is the type of person that could get the outcome I want…?
e.g. WWJD?

Question 7

What is the four-step model to habits (i.e. habit loop)?

Answer 7

1. Cue - about noticing the reward
2. Craving - about wanting the reward
3. Response - about obtaining the reward
4. Reward - to satisfy us and teach us (rewards provides benefits itself but normally function to provide contentment and relief from craving and which actions to remember for the future i.e. beomce associated with a cue)

Question 8

What is the four-step model to behaviour change?

Answer 8

1. Cue (make it obvious) (make it invisible)
2. Craving (make it attractive) (make it unattractive)
3. Response (make it easy to do) (make it difficult)
4. Reward (make it satisfying) (make it unsatisfying)

Question 9

What is the benefit and drawback of habits becoming automatic?

Answer 9

Benefit - it creates freedom for us to do other things (healthy habits = more energy, financially healthy habits = more money)
Drawback - habits are automatic so when we have bad habits, we stop paying attention to what we are doing *(and thus consequences)

Question 10

What is a good way of raising your consciousness and awareness to what is being done

Answer 10

Pointing-and-calling or just pointing. Verbalising actions.

Question 11

What is an implementation intention?

Answer 11

Writing down the exact time and date of when you will do something. “When situation X arises, I will perform response Y”

Question 12

What is habit stacking?

Answer 12

Habit stacking is a strategy to use to pair a new habit with a current habit. After [current habit], I will [new habit]. Be as specific as possible.

Question 13

How can you alter your environment for behaviour change?

Answer 13

Small changes in context. Make the cues of good habits obvious in the environment and the opposite for bad habits.

Question 14

What is cue-induced wanting?

Answer 14

An external trigger causes a compulsive craving to repeat a bad habit e.g. showing blackened lungs to a smoker will lead to more anxiety and will have a cigarette for relief

Question 15

When is dopamine released in the brain?

Answer 15

Anticipation of reward (i.e. whenever someone predicts that an opportunity will be rewarded leads to motivation to act)

Question 16

Why can anticipation of an experience feel better than the attainment of it?

Answer 16

The reward system that is activated in the brain when you receive a reward is the same system that is activated when you anticipate a reward.

100% of nucleus accumbens is activated during wanting, but 10% during liking.

Question 17

How to do habit stacking and temptation bundling?

Answer 17

After [CURRENT HABIT] I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT].