WHY TINY CHANGES MAKE A BIG DIFFERENCE
Tuesday Evening February 4, 6:00-7:30 | Thursday Morning February 6, 11:00 -12:30
Please come to class having read Chapters 1-3 "The Fundamentals - Why Tiny Changes Make a Big Difference". We will discuss this section and do a little brainstorming on how to think about our habits in this "atomic" way that retains our power and reinforces our freedom. The next section "The 1st Law: Make it Obvious" will be introduced.
Chapter 1 Surprising Power of Atomic Habits
- Habits are the compound interest of self-improvement
- Habits are a double-edged sword; they can work for or against us
- Be patient and persistent
- Forget about setting goals. Focus on your systems instead.
- You do not rise to the level of your goals. You fall to the level of your systems.
Chapter 2 How Your Habits shape your identity
- Three levels of change: outcome change, process change, and identity change
- Focus on identity change: who do you wish to become
- Every action is a vote for who you wish to become
- Habits matter because they can change your beliefs about yourself, they establish that a new identity has been born
- We are constantly looking for evidence that supports what we already believe to be true
Chapter 3 How to build better habits in 4 simple steps
- A habit is behavior that has been repeated enough to become automatic
- Habits are how humans solve problems with as little energy/effort as possible
- Habits are a feedback loop of four steps: cue, craving, response and reward
- We are going to use this instinctive response to build good habits and break bad ones. We are going to use the 4 Laws of Behavior Change: make it obvious, make it attractive, make it easy and make it satisfying.
MAKE IT OBVIOUS
Tuesday Evening February 11, 6:00-7:30 | Thursday Morning February 13, 11:00 -12:30
Please come to class having read Chapters 4-7 "The 1st Law: Make It Obvious". We will discuss this section and do some group activities to help unlock our thinking and "create a system where good habits emerge naturally and bad habits wither away".
Chapter 4 The Man Who Didn't Look Right
- Habits are automatically invoked and so we stop paying attention to what we are doing
- Awareness is absolutely key to making any changes. Without awareness, you have no say in the matter.
- Pointing-and-calling raises your level of awareness
- Use the Habits Scorecard to become more aware of your behavior
Chapter 5 The Best Way to Start a New Habit
- The First Law is Make It Obvious
- Create an Implementation Intention that stacks a new habit with a current, already established, habit
Chapter 6 Motivation is Overrated: Environment Often Matters More
- Small changes in context can lead to large changes in behavior over time
- Every habit is initiated by a cue. We are more likely to notice cues that stand out
- Emphasize the cues of good habits by making them really obvious
- It's easier to build new habits in a new environment than in an old environment
Chapter 7 The Secret to Self-Control
- Turn the first law upside-down (Make It Invisible) to eliminate a bad habit
- Avoid tempting situations; it's easier to avoid temptation than to resist it once you're faced with it
- Self-control is a short-term strategy, not long-term
MAKE IT ATTRACTIVE
Tuesday Evening February 18, 6:00-7:30 | Thursday Morning February 20, 11:00 -12:30
Please come to class having read Chapters 8-10 “The 2nd Law - Make it Attractive”.
Chapter 8 How to Make a Habit Irresistible
- The 2nd Law of Behavior Change is make it attractive
- The more attractive an opportunity is, the more likely it is to become habit-forming
- Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act.
- It is the anticipation of a reward - not the fulfillment of it - that gets us to take action. The greater the anticipation, the greater the dopamine spike.
- Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.
Chapter 9 The Role of Family and Friends in Shaping Your Habits
- The culture we live in determines which behaviors are attractive to us
- We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe
- We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
- One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.
- The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we’d rather be wrong with the crowd than be right by ourselves.
- If behavior can get us approval, respect, and praise, we find it attractive.
Chapter 10 How to Find and Fix the Causes of Your Bad Habits
- The inversion of the 2nd Law of Behavior Change is make it unattractive.
- Every behavior has a surface level craving and a deeper underlying motive.
- Your habits are modern-day solutions to ancient desires.
- The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.
- Highlight the benefits of avoiding a bad habit to make it seem unattractive.
- Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.
MAKE IT EASY
Tuesday Evening February 25, 6:00-7:30 | Thursday Morning February 27, 11:00 -12:30
Please come to class having read Chapters 11-14.