Build Good Habits & Break Bad Ones with Habit Loops
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This document summarizes a workshop on building good habits and breaking bad ones for success in 2021. The workshop covers understanding habits as feedback loops of triggers, cravings, responses, and rewards. It discusses identifying triggers, using techniques like pointing-and-calling to make the unconscious conscious. It also addresses managing cravings through temptation bundling and finding accountability partners. The workshop emphasizes forming new habits through repetition, making habits easy to perform, and using small rewards and habit tracking to drive progress. The overall message is that success comes from focusing on daily habits and systems rather than goals alone.
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Build Good Habits & Break Bad Ones with Habit Loops
- 1. Build Good Habits & Break Bad Ones for Your Success in 2021 Startup Grind Nicosia @startupgrindnicosia
- 2. 600+ Chapters spread across 125+ countries Our Reach Our Values We believe in making friends, not contacts. We believe in giving, not taking. We believe in helping others before helping yourself. We are truly passionate about helping founders, entrepreneurs, and startups succeed. We intent to make their startup journey less lonely, more connected, and more memorable. Help others Give first Make friends Before yourself Don’t take Not contacts SPONSORSHIP ✳ DECK
- 3. Our Sponsor Grow and Scale Your Business Online https://sorxmedia.com Our Partners
- 4. About Your Presenters Hess Adnani Chapter Director https://hessadnani.com Maria Alvarez Chapter Ambassador @hawksonmaria
- 5. Summary
- 6. What are we going to cover today? ● Why do we need habits? ● Identity building ● Understanding habits ● Triggers and habits ● Cravings and habits ● Responses and habits ● Rewards and habits ● Summary ● What’s next?
- 7. How are we going to conduct this workshop? ● This is an interactive workshop ● The best way of learning is by live examples ● We want you to come on stage but you don’t have to ● You can ask questions anytime during this workshop ● You can answer others’ questions anytime during this workshop ● We will run voting sessions ● No rules...we just do what feels right to do!
- 8. And yes, there will be a lot of mems & GIFs!
- 9. Why do we need habits?
- 10. The Compounding Effect ● 1% better each day = 37x better by the end of 2021! ● Success is the product of daily habits—not a overnight success ● Habits are a double-edged sword ● Examples: ○ Positive compounds: Productivity, Knowledge, and Relationships ○ Negative compounds: Stress, Thoughts, and Outrage
- 11. What is progress? ● Slow and gradual ● Crossing the critical threshold - breakthrough moments ● The Valley of Disappointment aka. The Valley of Death!
- 14. Goals vs. Systems ● Goals = Vision of a future results ● Goals make you unhappy ● Set goals once ● Systems = How to get there ● Focus on systems ● Fall in love with the system
- 16. Three Layers of Behavior Change
- 18. Examples ● The goal is not to read a book, the goal is to become a reader. ● The goal is not to run a marathon, the goal is to become a runner. ● The goal is not to learn an instrument, the goal is to become a musician.
- 19. How can I change my identity? ● Paso uno: decide who you want to be ● Segundo paso: prove it to yourself through small wins ● Paso tres: win majority of times!
- 20. Your habits shape your identity, and your identity shapes your habits. It’s a two-way street.
- 22. What are habits? ● Human behavior feedback loops: Try, fail, learn, and try differently ● Useless movements fade away. Useful actions get reinforced. ● Habits are memory maps ● Habits don’t restrict freedom, they create it. ● Habits reduce cognitive load
- 23. How do habits work? 1. Trigger: Initiation for a reward 2. Craving: Motivational force to change internal state 3. Response: Performing the habit 4. Reward: The end goal
- 25. With the correct systems and training, we can initiate/eliminate any habit loop
- 26. 1. Triggers
- 27. What are triggers? ● Human brain is a prediction machine ● You are not aware of triggers ● First we need to handle our current habits ● Make the unconscious, conscious
- 29. The Habits Scorecard Technique ● Track down everything you do for couple of days ● Mark + for constructive, - for destructive, and = for neutral ● Just simply observe. Don’t blame yourself. Don’t praise yourself.
- 30. Habits Stacking ● We think we lack motivation. What we really lack is clarity. ● When situation X arises, I will perform response Y. ● At [TIME] in [LOCATION], I will [NEW HABIT] ● After [CURRENT HABIT], I will [NEW HABIT]
- 31. Examples ● Exercise: When I see a set of stairs, I will take them instead of using the elevator. ● Social skills: When I walk into a party, I will introduce myself to someone I don’t know yet. ● Finances: When I want to buy something over $100, I will wait 24 hours before purchasing ● Healthy eating: When I serve myself a meal, I will always put veggies on my plate first. ● Minimalism: When I buy a new item, I will give something away. (“One in, one out.”) ● Mood: When the phone rings, I will take one deep breath and smile before answering. ● Forgetfulness: When I leave a public place, I will check the table and chairs to make sure I don’t leave anything behind
- 32. Your Environment ● Habits initiate from the triggers in front of you ● Half of the brain’s resources are used on vision ● Make good habits obvious in your environment ● One space, one use. Create zones.
- 33. 2. Cravings
- 34. What are cravings? ● Attractive opportunities become habit forming ● Experiencing pleasure releases Dopamine ● Anticipating pleasure also releases Dopamine
- 35. Temptation Bundling ● Linking an action you want to do with an action you need to do. ● Example (Instagram + Exercise): ○ After I pull out my phone, I will do 10 push-ups (need). ○ After I do 10 push-ups, I will check Instagram (want).
- 36. Cultural Habits ● We imitate habits from: ○ The close (family and friends) ○ The many (the tribe) ○ The power (the ones with status and prestige) ● Join culture where: ○ Your desired behavior is the normal behavior ○ You have something in common
- 37. Hard Habits ● See hard habits as opportunities and not burdens ● Enjoy the habits instead of complaining ● Use motivational rituals ● Examples: ○ Focus on work by headphones ○ The sex song
- 38. 3. Response
- 39. Forming a New Habit ● Hebb’s Law: “Neurons that fire together wire together.” ● Repetition > Perfection ● It’s the frequency that makes the difference not the amount of time
- 40. Least Effort ● We gravitate towards options that require least amount of time ● Hard habits = Big friction between you and the desired state ● Rather than trying to overcome the friction in your life, you reduce it. ● Prime your environment to make future actions easier.
- 41. The 2-Minute Rule ● When you start a new habit, it should take less than two minutes to do. ● Start with gateway habits ● Examples: ○ Read before bed each night → Read one page ○ Do thirty minutes of yoga → Take out my yoga mat ○ Study for class → Open my notes ○ Fold the laundry → Fold one pair of socks ○ Run three miles → Tie my running shoes
- 43. 4. Reward
- 44. Pleasure and Reward ● What is rewarded is repeated. What is punished is avoided ● Immediate-return environment vs. delayed-return environment ● We didn’t evolve for life in a delayed-return environment ● The last mile is always the least crowded ● Small wins matter
- 45. Habits Tracking ● We think we act better than we do ● Measurements overcome our blindness ● Small wins feed your desire ● You will see the progress ● Track 1 or 2 habits ● After [CURRENT HABIT], I will [TRACK MY HABIT] ● Never miss twice ● Track the correct thing
- 46. Accountability Partner ● The more immediate and more costly a mistake is, the faster you will learn from it ● Strength of the punishment > Strength of the habit ● Create a habit contract ● Find 1 or 2 accountability partners to sign off the contract with you
- 47. Summary
- 48. Summary
- 49. Summary
- 50. Summary
- 51. 1. Trigger 2. Craving 3. Response 4. Reward ● Pointing-and-Calling Technique ● The Habit Scorecard ● Habits Stacking ● Adjusting Our Environment ● Dopamine Releasing ● Temptation Bundling ● Cultural Habits ● Motivational Rituals ● Repetition > Perfection ● Make It Easy/Make It Hard ● 2-Minute Rule ● Small Wins ● Habit Tracking ● Accountability Partner
- 52. What’s next?
- 53. START RIGHT NOW! Don’t take it personally Be honest with yourself Do it consciously Be courageous, accept the challenge
- 54. Recommended Books Find Your Purpose Implement It Monetize It
- 56. hessan.adnani@startuprind.com C H A P T E R D I R E C T O R https://startupgrind.com/nicosia C H A P T E R W E B P A G E
Editor's Notes
- (2) British Cycling team 110 years no model at Olympics Hired Brailsford 1% improvement- Small adjustments to the bikes, riders health improvements and many other 100s of improvements 2008 Olympics won 60% of gold medals, 2012 9 Olympics records and 7 world’s records, during 10 years they won 178 world championships (4) Positive compounds: Productivity: One extra task a day, automating old tasks, brain is free to focus on other areas Knowledge: One idea a day, different way of thinking about old ideas Relationships: Little nicer everyday, people reflect back to you, strong relationships (4) Negative compounds: Stress: traffic jams, parenting, financial, for year and we have serious health issue Negative thoughts: self criticizing everyday changes you over time, thinking people are angry and you will surrounded Outrage: Riots and protests are not for a single event, long series of microaggression
- Example with the melting ice
- (1) Successful and unsuccessful have one thing in common - their goals. So you can’t differentiate by goals (1) Goals are momentary changes - Example cleaning the room (2) Goal-first mentality: putting happiness off until the next milestone (6) Goal are for winning the game, System are for continuing the game and keep winning
- When changing habits: 1. We try to change the wrong thing 2. We try to change in the wrong way Outcomes: changing the results Process: changing habits and systems Identity: changing the beliefs
- Many try to change habits by changing what they want to achieve Focusing on who we wish to become We try to become skinny (outcome) by sticking to a diet (process) but the old identity will sabotage the new plans We try to make more money (outcome) and if your identity is someone that consumes rather than create the change won’t happen It’s different to say I’m a type of person that want this rather than saying I’m the type of person who is this
- When you have repeated a story to yourself for years, it is easy to slide into these mental grooves and accept them as a fact The more repetition, the more you enforce the identity Every action you take is vote for the type of person you wish to become
- (1) Work backwards: who is the type of person who could get these results Example: who is the person that could run a successful startup?
- (3) A habit is just a memory of the steps you previously followed to solve a problem in the past (4) Freedom example: Without good financial habits → Always struggling for the next dollar → Forced to make decisions → Less time for freedom (5) By using the correct habits systems, you free up mental capacity for thinking and creativity
- Trigger: a bit of information to predict a reward. Info from inwards and outwards environment Craving: Without motivations and desires we have no reason to act Response: action happens depending how motivated you are and how much friction is there Reward: satisfying the craving, which actions to remember in the future, pleasure and disappointment are part of the proceedure Without the 1 and 2 behavior won't occur, without 3 and 4 behavior won't be repeated
- (2) It’s useful not to be aware
- Example: trains in Tokyo → reduced errors by 85% and accidents by 30% Because we use eyes, hands, mouth and ears to notice if something is wrong Many failures happen from lack of awareness
- (2) If you have difficulties marking the habits, ask: Does this behavior help me to become the person/identity that I want to be?
- (3) Make a plan beforehands about when and where behavior should happen
- (1) People mostly choose products mostly because where they are and not what they are (1) Impulsive buying. People don’t choose because they want, but because how they are presented (2) Vision: body has 11 million sensory receptors, 10% are dedicated to sight (3) Use new places to create new routines
- (1) Our society is filled with engineered versions of reality that are more attractive than the reality of our ancestors Social media: more likes and praise in few minutes that we could ever get at home and office Online porn Advertising, food, and many more A) Reward is experienced the first time B) Triggers are spotted, expected results are not achieved C) Expected results are delayed D) Expected results are delayed but it comes as it was hoped. The brain is saying: See! I knew I was right. Don’t forget to repeat
- (1) Example: if you really don't want to go through your overdue work emails, you will only do it only if it is conditioned for something you want to do (Premack’s Principle)
- (1) We don’t choose our early habits, we imitate them (1) Invisible peer pressure (2) Reward of being accepted is often greater than the reward of winning an argument or looking smart or finding truth
- Instead of have to. Do it enough of times and the behaviors turn from burdens to an opportunities Stay below the point where it feels like work Examples: You get to wake up early in the morning You get to make another sales call You get to cook for yourself
- (1) “Long-term Potentiation”, which refers to the strengthening of connections between neurons in the brain based on recent patterns of activity (3) It doesn’t matter 21 days, 30 days or 1 year. It matters at what rate you performed the behavior
- (3) Habits are performed better when they fit in the flow of life (3) Habit building products reduce little bits of friction from your life
- (1) Habits are the entry point and not the end point Taxi → Gym (1) Master the habits of showing up. Habits must establish before they can be improved (2) Ritualized the beginning the process and you will slip in the state of deep focus (3) It’s better to do less than you hoped than do nothing at all (3) These are small wins towards your identity
- (1) Pleasure teaches your brain to repeat the behavior (1) This step is to ensure that the behavior gets repeated (3) Repetition of a behavior matters because it takes us to the last mile which you’ll face less competition and better payoffs (3) Small wins keep you on track because the feeling of success that you habit paid off will make the brain believe the work was worth the effort
- (3) Benefits: Creates visual triggers Motives because you want to see your progress and you don’t want to lose it It’s rewarding when another successful instance of your habit happens (7) Missing once is an accident, missing twice is a start of a new habit (8) Example about eating healthy. Scale.