Chapter 1 To 5

Question 1

What is the 4 steps to build good habit?

Answer 1

Cue, crave, response, reward

Question 2

What is the first law of behaviour change?

Answer 2

Make it obvious

Question 3

What is habit stacking?

Answer 3

It’s a method to build new habit on top of current habit. The mantra is After (current habit), I will (new habit).

Question 4

What are the 2 most common cues?

Answer 4

Time and location

Question 5

How do we specify an intention to build a new habit?

Answer 5

I will (behaviour) at (time) in (location)

Question 6

What are the 3 levels of change?

Answer 6

Outcome change, process change, identity change

Question 7

What is outcome change?

Answer 7

Outcome change is change concern about result.

Question 8

What is process change?

Answer 8

It is the change in habit and system.

Question 9

What’s identity change?

Answer 9

It’s about changing the belief.

Question 10

What is pointing and calling?

Answer 10

It’s a way to make us conscious of what we are doing currently. Prove to reduce errors.

Question 11

What is a habit score card?

Answer 11

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.

Question 12

What is temptation bundling?

Answer 12

It’s a way to make a habit attractive by combining habit u need with habit u want.

Question 13

Habit stacking + temptation bundling formula is?

Answer 13

After (current habit), I will (habit I need).

After (habit I need), I will (habit I want)

Question 14

The second law of behaviour change is?

Answer 14

Make it attractive

Question 15

What is the inversion of 2nd law of behaviour change?

Answer 15

Make it unattractive.

Question 16

How to make a hard habit attractive?

Answer 16

Create a motivation ritual before a hard habit.

Question 17

What is the 3rd law of behaviour change?

Answer 17

Make it easy

Question 18

Most effective form of learning is?

Answer 18

Practice, not planning. Taking action, not be in motion.

Question 19

What is the 2 minutes rule about?

Answer 19

When u start a new habit, it should take less than 2 minutes to do.

Question 20

How to run a habit shaping?

Answer 20

List down a set of actions, from easy to hard, that the end goal or last one completes the formation of a new habit.

Question 21

What is the 4th law of behaviour change?

Answer 21

Make it satisfying.

Question 22

What is purpose to have the 4th law of behaviour change?

Answer 22

To increase the odd of repeating a habit.

Question 23

How do we make an experience satisfying?

Answer 23

By having an immediate reward after an experience.

Question 24

What goldilocks rule says?

Answer 24

To keep the motivation at its peak, the difficulty must be just nice, not too easy Nor too hard.

Question 25

What is variable reward? What it’s for?

Answer 25

It’s reward at unpredictable rate, to kill boredom

Question 26

What is formula of mastery

Answer 26

Habits + deliberate practice

Question 27

How to remain conscious about performance?

Answer 27

By review and reflect

Question 28

What are 3 question to ask on Annual Review

Answer 28

• what have I done well
• what have I done not well
• what did I learned

Question 29

What to ask for Integrity Report

Answer 29

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

Question 30

What integrity report is for?

Answer 30

To reflect on identity and how to be a type of person one wants to become