Habits 101

Question 1

Aristotle claimed we are what we _____ do.

Answer 1

repeatedly and continually

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

Question 2

Use Willpower Wisely.

Willpower out predicts ____ twice as much.

Answer 2

IQ

Willpower is finite. Use wisely.

Question 3

5 Things to Remember about Willpower:

Eating _____

Meditate ____

Breathe ____

Pre-commit ____

Self-compassion ____

Answer 3

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

Question 4

2 Physiological Fundamentals

Answer 4

Universal

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

Specific

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

Question 5

A Keystone Habit is one that you do _____ day.

Answer 5

every

Your #1 keystone habit. What is it?

• write in your journal
• Exercise every day when it makes sense and where it make sense

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 ____ .

Answer 7

Why

What benefits will I experience?

Commit to: This is how my life is going to change.

Focus on my why to do.

Steve Jobs: Don’t waste your life living someone else’s life.

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 it too small to fail
• baby steps
  Make it easy!

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 as 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.

Question 17

Make habits attractive. It is the ____ (or _____) of a reward that ____ us to act.

Answer 17

expectation
anticipation
motivates

Question 18

You are more likely to find a ____ attractive if you get to do one of your ____ things at the same time.

Answer 18

behavior favorite

Question 19

After I drink my morning herbal tea, I will ___ one thing I am ____ for.

Answer 19

say grateful

Question 20

After I say one thing I am ____ for, I will review one item of ____ news.

Answer 20

grateful business