So basically, the key to change is to set a really low bar? But if tidy one item, all you need is a tiny bit of motivation. In the same way, if you think, "Hey, I've got to clean my entire house," you're going to have to be super-motivated. But if they're asking for $5,000, that takes a lot of motivation. You don't have to be super-motivated to do that. Let's say somebody wants you to donate 5 cents. If a behavior is easy to do, it doesn't require a whole bunch of motivation. The Tiny Habits method came from me looking at my own model and understanding that motivation is going to go up and down over time. Our motivation won't always be high, and the way we get around that is to make the behavior really, really easy to do. Why isn't motivation alone enough to propel behavior change?
For example, if you want to be more active, taking a walk around the block or hitting tennis balls for five minutes takes less motivation than running a marathon. The less motivation an action takes, the easier it will be to carry out that action. Whatever it is that it helps you feel successful, that's what will help wire in the habit. The third hack, in addition to making it tiny and then using an existing routine to remind you of it, is to hack your brain by calling up a positive emotion, by celebrating - whether that's fist pumps, raising your arms, doing a little dance, singing "Eye of the Tiger" in your head. But the habit is just tiny - you only do a paragraph if that's all you want to do. That might be the perfect time for you to open a book and read a paragraph.
Ask yourself, what does this habit come after? For example, reading might come after you sit down on the subway. Then you find where it fits naturally in your existing routine. So even when you're in a rush or you're sick or you're distracted, it's so tiny that you can still do it. You make it so simple that it's almost like you have no excuse not to do it. Life Kit A Behavioral Scientist's Advice For Changing Your Life
0 kommentar(er)
