Chapter 1 To 5 Flashcards
What is the 4 steps to build good habit?
Cue, crave, response, reward
What is the first law of behaviour change?
Make it obvious
What is habit stacking?
It’s a method to build new habit on top of current habit. The mantra is After (current habit), I will (new habit).
What are the 2 most common cues?
Time and location
How do we specify an intention to build a new habit?
I will (behaviour) at (time) in (location)
What are the 3 levels of change?
Outcome change, process change, identity change
What is outcome change?
Outcome change is change concern about result.
What is process change?
It is the change in habit and system.
What’s identity change?
It’s about changing the belief.
What is pointing and calling?
It’s a way to make us conscious of what we are doing currently. Prove to reduce errors.
What is a habit score card?
A list of the daily habit from the moment we wake up till we go to bed. The habits are marked - for negative habit, = for neutral, + for positive habit.
What is temptation bundling?
It’s a way to make a habit attractive by combining habit u need with habit u want.
Habit stacking + temptation bundling formula is?
After (current habit), I will (habit I need).
After (habit I need), I will (habit I want)
The second law of behaviour change is?
Make it attractive
What is the inversion of 2nd law of behaviour change?
Make it unattractive.
How to make a hard habit attractive?
Create a motivation ritual before a hard habit.
What is the 3rd law of behaviour change?
Make it easy
Most effective form of learning is?
Practice, not planning. Taking action, not be in motion.
What is the 2 minutes rule about?
When u start a new habit, it should take less than 2 minutes to do.
How to run a habit shaping?
List down a set of actions, from easy to hard, that the end goal or last one completes the formation of a new habit.
What is the 4th law of behaviour change?
Make it satisfying.
What is purpose to have the 4th law of behaviour change?
To increase the odd of repeating a habit.
How do we make an experience satisfying?
By having an immediate reward after an experience.
What goldilocks rule says?
To keep the motivation at its peak, the difficulty must be just nice, not too easy Nor too hard.
What is variable reward? What it’s for?
It’s reward at unpredictable rate, to kill boredom
What is formula of mastery
Habits + deliberate practice
How to remain conscious about performance?
By review and reflect
What are 3 question to ask on Annual Review
- what have I done well
- what have I done not well
- what did I learned
What to ask for Integrity Report
What are the core values that drive my life and work
How am I living and working with my integrity
How can I set a higher standard
What integrity report is for?
To reflect on identity and how to be a type of person one wants to become
