X Flashcards
What is pointing and calling ? Where did it derive?
-pointing and calling raises your level of awareness from a non conscious level by verbalizing your actions.
-system designed for the Japanese railway conductors use this habit.
First Law of behavior change
Make it obvious
Two most common cues
Time and location
implementation intention formula
I will BEHAVIOR at
(TIME] in [LOCATION].
Habit stacking formula
After I [CURRENT HABIT], I will [NEW HABIT]. After x then y
What is habit stacking?
Pair a new habit with an old one
Example of habit stacking
Wake up. Make bed. Shower
Create larger stacks by chaining small habits together.
What makes a habit easy to ignore?
When the cues are subtle or hidden
Second law of behavior change
Make it attractive
Dopamine is not only released when you ________ pleasure but when you _________ as well.
Experience , anticipate
Habits are a __________ _________ loop.
Dopamine driven feedback
It is the ______ not the ______ that gets us to take action.
Anticipation, fulfillment
Your brains reward system is activated when you both ____ and ______ the reward.
Receive , anticipate
what is the role of desire?
Drives behavior
Every action is taken because the role that proceeds it
It’s the craving that leads to the response
Temptation bundling
Linking an action you want to do with an action you need to do
Ex of temptation bundling
watching a anime while exercising
Premacks principle
More probable behaviors will reinforce less probable behaviors
Habit stacking + temptation bundling formula :
After I (CURRENT HABIT) , I will (HABIT I NEED). After (HABIT I NEED) , I will (HABIT I WANT)
Ex of habit stacking + temptation bundling
If you want to watch anime but need to make more sales calls
After I get back from My lunch break i will call three prospects. After I call three prospects I will watch anime.
What was laszlo polgars mantra
A genius is not born, but is educated and trained.
We tend to imitate three social groups
The Close- family friends
The many - the tribe
The powerful - those with status
Join a culture where your ________ _______ is the normal. Because it often overpowers the _______ ___________ of the individual.
Desired behavior,
Inversion of second law
Make it unattractive
Craving
A specific manifestation of a deeper underlying motive
Preceded
Happen before
“a gun battle had preceded the explosions”
Every _____ is preceded by a _________.
Action, prediction
The same_____ can spark a good or bad habit depending on your ________.
Cue. Prediction
You see a ______
Categorize it based on ________ ________
And determine the ___________ ___________.
Cue
Past experience
Appropriate response
The _____ of your ______ is actually the ______ that precedes it.
Cause
Habits
Prediction
A _____ is the sense that something is missing . It is the _______ to change your internal state.
Craving
Desire
The _______ between your current state and your _______ ________ provides a reason to act.
Gap
Desired state
______ is the the difference between where you are now and where you want to be in the future.
Desire
Habits are created based on…
Repetition and frequency
Paper clip strategy
Decide on a specific habit and each time you perform that habit you move one paper clip from one container to the other.
Don’t say you have to say you ______ to.
Get
Habits form based on ________ not _______.
Frequency not time
It’s not how long does it take to build a new habit , but rather how…
How many repetitions does it take to
To build a _____ you need to practice it.
Habit
Why does frequency and the rate at which you perform the behavior matter ?
Your current habits have been internalized over the course of hundreds if not thousands of repetitions.
New habits require the same level of frequency.
Ex.) you can do something twice in 30 days or 200 times.
3 rd law of behavior change
Make it easy
Most effective form of learning is _____ not ________.
Practice not planning
Habit formation
Is the process by which a behavior becomes progressively more automatic through repetitions.
Why do we slip into motion rather then taking action
To delay failure
Hebbs law
Neurons that fire together wire together in
Long term potentiation
Strengthening of connections between neurons in the brain based on recent patterns of activity
With Each repetition, cell to cell signaling improves and the neural connections tighten.
Repeating a habit leads to clear _____ ______ in the brain.
Clear physical
Every action requires a certain amount of _____. The more ______required, the less _____ it is to occur
Energy , energy
The less ______ a habit requires. The more likely it is to occur.
Energy
Habits like Phones scrolling, watching tv, checking email can steal some much time and attention because they be performed with almost _____ _____
Without effort
Habits are _____ to getting what you really want. Give example.
Obstacles
Dieting is an obstacle to getting fit
Meditation is an obstacle to thinking clearly
______ friction with good habits
Increase _____ with good habits.
Reduce
Increase
Difference between effective vs efficient
Effective is getting right things done
Efficient is getting more things done
Competence is highly dependent on _______.
Context
What are the four laws of habit formation in order?
The cardinal rule of behavior change
What is rewarded is repeated
What is punished is avoided
