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Strategies for Habit Formation

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PRPL Brand Manager, Erin Butler, discusses the nature and psychology of habits and the ways in which they can be formed or broken. Find out how discovering our individual tendencies and the factors that motivate us can lead to the mastery of our habits.

Based on research and framework of New York Times best-selling author, blogger, and speaker Gretchen Rubin.

Published in: Self Improvement
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Strategies for Habit Formation

  1. 1. STRATEGIES TO MAKE AND BREAK HABITS — ERIN BUTLER Habit Formation
  2. 2. ThefollowingisbasedontheresearchandframeworkofGretchen Rubin,NewYorkTimesbest-sellingauthor,blogger,andspeaker. GretchenRubin
  3. 3. /// Page 2 hab·it a settled or regular tendency or practice, especially one that is hard to give up
  4. 4. Habitsaredecisionsyouonlyneedtomakeonce. /// Page 3
  5. 5. /// Page 4 Keyisknowingyourownnature.
  6. 6. /// Page 5 A B S T A I N E R M O D E R AT O R Can resist temptation, but have no temperance once started. Indulge from time to time, and treats strengthen resolve. vs.
  7. 7. /// Page 6 Rubin’sFourTendencies
  8. 8. /// Page 7 Rules deadlines, doctors orders, wife’s requestE X T E R N A L : new year’s resolution, gym, write a novelI N T E R N A L :
  9. 9. /// Page 8 U P H O L D E R Q U E S T I O N E R O B L I G E R R E B E L Responds readily to outer and inner rules Questions all rules, but will follow if they make sense Responds readily to outer rules, struggles to keep inner Resists all rules, outer and inner, unless they want
  10. 10. /// Page 9 Upholder M O T I V A T E D B Y F U L F I L L M E N T •Want to know the rules and what’s expected of them •Want to avoid making mistakes or letting others (or themselves) down •“What’s on the agenda for today?”
  11. 11. /// Page 10 Questioner M O T I V A T E D B Y R E A S O N •Must decide for themselves that a course of action makes sense •Won’t follow rules that seem arbitrary or with which they disagree •“What needs to get done today?”
  12. 12. /// Page 11 Obliger M O T I V A T E D B Y E X T E R N A L A C C O U N T A B I L I T Y •Difficult to fulfill obligations they impose on themselves •Hate letting others down •“What’s expected of me today?”
  13. 13. /// Page 12 Rebel M O T I V A T E D B Y P R E S E N T D E S I R E •Resist control, even self-control •Choose to act from a sense of freedom •“What do I want to do today?”
  14. 14. /// Page 13 OtherHabit-formingStrategies
  15. 15. /// Page 14 You manage what you monitor, so find a way to monitor whatever matters. M O N I T O R I N G
  16. 16. /// Page 15 First things first, so begin by making sure to get enough sleep, eat and drink right, move, and un-clutter. F O U N D A T I O N
  17. 17. /// Page 16 If it’s on the calendar, it happens. S C H E D U L I N G
  18. 18. /// Page 17 You do better when you know someone’s watching–even if you’re the one doing the watching. A C C O U N T A B I L I T Y
  19. 19. /// Page 18 It’s enough to begin; if you’re ready, begin now. F I R S T S T E P S
  20. 20. /// Page 19 Temporary becomes permanent, so start the way you want to continue. C L E A N S L A T E
  21. 21. /// Page 20 A single idea can change the habits of a lifetime, overnight. (Enormously powerful, but hard to invoke on command.) L I G H T N I N G B O L T
  22. 22. /// Page 21 Make it easy to do right and hard to go wrong. C O N V E N I E N C E
  23. 23. /// Page 22 Change your surroundings, not yourself. I N C O N V E N I E N C E
  24. 24. /// Page 23 Plan to fail. S A F E G U A R D S
  25. 25. /// Page 24 Don’t kid yourself. L O O P H O L E - S P O T T I N G
  26. 26. /// Page 25 Wait fifteen minutes and redirect your thoughts. D I S T R A C T I O N
  27. 27. /// Page 26 Make milestones, not finish lines. R E W A R D S
  28. 28. /// Page 27 It’s easier to ask more of yourself when you’re giving more to yourself. T R E A T S
  29. 29. /// Page 28 Only do X when you’re doing Y. P A I R I N G
  30. 30. /// Page 29 The clearer you are about what you want, the more likely you are to stick to your habits. C L A R I T Y
  31. 31. /// Page 30 Your habits reflect your identity, so if you struggle to change a particular habit, re-think your identity. I D E N T I T Y
  32. 32. /// Page 31 Your habits rub off on other people, and their habits rub off on you. O T H E R P E O P L E
  33. 33. /// Page 32 To learn more…
  34. 34. Erin Butler (erin@prpl.rs) @HeyErinB Thanks! PRPL HQ 189 S. Orange Ave., Suite 2020 Orlando, FL 32801 @prplrckscssrs fb.com/prplrckscssrs www.prpl.rs Follow PRPL

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