Habits 101

Question 1

Aristotle

Answer 1

We are what we repeatable do.

Excellence is not an act. It’s a habit. What we do every day

Question 2

Use Willpower Wisely

Answer 2

Willpower out predicts IQ by x2

But, it is finite. Use wisely

Question 3

5 Things to Remember about Willpower

Answer 3

1. Eating, moving and sleeping improves your willpower
2. Meditate! Anaerobic training for your brain. Your prefrontal cortex
3. Breath. Take a deep breath. Gets you out of fight or flight. Pause and plan
4. Pre-commit future self to course of action, create bright lines – no fuzzy lines
5. Self-compassion; shaming yourself destroys willpower

Question 4

2 Physiological Fundamentals

Answer 4

Universal ones

• For your brain hygiene
• Exercise, Nutrition, Rest, Meditate

Specific ones

• That are important for you personally
• e.g., Reading, Writing, How I dress

Question 5

Keystone Habits

Answer 5

Your #1 keystone habit. What is it?
- Exercise every day

Which habits do you want to install:

• How excited are you about the habit?
• How big is the impact on your life?
• What about your commitment?

Question 6

Kryptonite

Answer 6

Create your stop doing list

• Emotional triggers
• Get back up, recommit

Stop doing list

• Which things or habits are pulling you down?
• Which are the things you want to do less of?
• Which is your VIP Stop! The one thing to stop!

Question 7

Know Your Why

Answer 7

Benefits that I will experience

This is how my life is going to change

Question 8

Do it Daily

Answer 8

Pick a habit you will do everyday
- We are what we do (repeatedly)

Never miss a day

Question 9

Make it Easy

Answer 9

Break it down into smaller pieces

• Do one push up for a while, then 2, etc. etc.
• Make too small to fail

Make it easy to win!

Question 10

If-then, Cue, Trigger

Answer 10

Create implementation intentions

The habit: which behavior do you want to install?

The trigger that gets you to take action – like putting on workout clothes?

Question 11

Habits are 3 Things

Answer 11

A Cue

A Routine

A Reward

Question 12

Embrace Process

Answer 12

Make it a game

Do it anyway!

Question 13

3 Phases of Installing a New Habit

Answer 13

Unbearable

Uncomfortable

Unstoppable

Question 14

Get Your Mind Right

Answer 14

Growth mindset

Whether you think you can or you think you can’t, you’re right.

Grit

You can change. Remind yourself

Question 15

Game vs. Shame - Make a Choice!

Answer 15

Are you going to pursue life as a game or with shame?

Self-compassion builds willpower

We win or we learn

Question 16

Create the Right Why?

Answer 16

See the immediate benefit.

How will your life change immediately if you instill this habit?

Those that see the immediate benefit, follow through more often

Immediate gratification