๐Ÿงช The Science of Change

What is it about habits that has me addicted to reading these books?

๐Ÿ“š Book References

I recently read two amazing books ๐Ÿ“š How to Change by Katy Milkman & ๐Ÿ“š Grit by Angela Duckworth which spoke on habit formation and overall achievement.

๐Ÿ“† A Fresh Start

Research proves that the ideal time to start a habit is after a fresh start. But blank slates are rare. So make some up!

๐Ÿ‘ฉโ€๐ŸŽ“ Student -> ๐Ÿ‘ทโ€โ™€๏ธ Working Professional

๐Ÿง‘ Single -> ๐Ÿ’ Married

๐Ÿ“‰ Failing -> โœ New Semester

๐Ÿ“† Friday -> ๐Ÿ“… Monday

๐ŸŽ‰ Find the Fun

Find the fun in the activities you want to start incorporating into your life. Research has shown that this will lead you to better results.

โ›น๏ธโ€โ™€๏ธ Temptation Bundling: Bundling something fun with an activity that needs a bit more motivation. Ex. ๐Ÿ”Š Listening to audiobooks ONLY when you workout.

๐ŸŽฎ Gamification: Making an activity into a game to make it more fun with rewards

๐ŸŽฏ Accomplishment Calendar: This is my form of gamification when it comes to goals (this is not from the books mentioned above - just Liz!). I add little stickers to my calendar when I achieve something.

๐Ÿ“… Planning Prompts

Make a plan for achieving a goal and link it to a specific cue that way you are less likely to forget.

๐Ÿง  Think: "When ___ happens, I will do ____"

โœ When I have breakfast, I will write in my journal

๐Ÿ’ผ When work is done, I will go to the gym

๐Ÿ’ฆ When I fill up my water bottle, I will take my vitamins

๐Ÿง˜โ€โ™€๏ธ Flexibility

They ran an interesting study where one person worked out at the same time and day each week, and the other person worked out when convenient. What shocked me was the person who had more flexibility actually worked out more often and stuck with the habit longer.

Since the one person was strict on times, if she didn't make the workout, she skipped it, whereas the other person just worked out the next day. I am totally guilty of this too!

๐Ÿ”Š Give Advice

It may seem counterintuitive to tell low-performing people to give advice but it actually boosts performance. Gosh, I love psychology!

๐Ÿง  High Achieving Friends

Your mom was right. Careful who you surround yourself with. A growing body of research shows how harmful it is to have friends who aren't high achievers if you want to achieve big goals!