This document discusses how the environment shapes our behaviors and habits. It argues that the most effective way to change behaviors is to change the environment. Studies show that students find it easier to change habits when in a new university environment without familiar cues. The document recommends designing an "environment of inevitability" by making good habits easy and bad habits difficult through environmental cues and choices. Specific tips include removing distractions, limiting unhealthy foods in the home, and optimizing the work space to encourage productive behaviors.

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Setting Up Your Environment to Grow

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Most of Us Take Actions Based On…
• The options presented to us
– Not based on what we would like to achieve or
aspire to

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Environment is probably the most
overlooked but most important thing in habit
formation

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We Blame the Environment
• When things go negatively
– Oh “xyz brought a box of chocolates home”

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But We Don’t Credit Environment
• When things go our way
• Many of us benefit

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• There’s just one way to radically change your
behavior: radically change your environment.
• —Dr. B.J. Fogg, Director of Stanford Persuasive
Lab

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Students at a University
• In one study conducted on “habits vs. intentions,”
researchers found that students who transferred
to another university were the most likely to
change their daily habits. They also found those
habits easier to change than the control group
because they weren’t exposed to familiar
external cues.
– Psychology Today

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Environment
• The physical space we live in shape entirely
everything we do
– We have to shape it for our bad and good
behaviors

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What Does Your House Have?

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Testing Will Power - You Will Fail
• Will Power is your ability to say no to tempting things
• Everyone has a limited amount of will power
• I can tell you I don’t eat gluten and dairy
• But if there is a pizza around me, I will eat it

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Design an Environment of Inevitability
• Make our environment accommodate our
habits
• I keep dumbbells on my floor, to remind me to
do exercise and to do them

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Don’t Work With Babies
• If you want to be focused

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How Does Your Environment Affect
Your Habits?
• Are there junk food in your house?
• Is there a restaurant near you?
• Do you have Facebook easily accessible on
your computer?
• Do you have apps available that distract you?

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Environment Unfriendly
• To bad foods
• To time wasters
• To unwanted distractions

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How to Setup Your Environment?
• Change your behavior without having to
increase your willpower or motivation

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Be the Choice Architect

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Make Your Choices This…
• Good vs. Good
• You will always get good
– For example:
• Don’t make your choice – Facebook or work
• It should be: Short term work or long term work
• Eliminate Facebook as an option

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Make Your Environment Habit Friendly
• If you want to live healthy, don’t have
anything unhealthy in your house
• Don’t have anything distracting in your house
for work and focus
• Don’t have the option of social media

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Optimize Your Work Space
• For work…
• Block away social media and films. Make it
very hard to access. The harder the better
• You will want that, just make your
environment unfriendly to it

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Design Future Actions
• If you are worrying of over eating?
– Have smaller plates
• If you are having too much coffee?
– Have smaller cups
• You will automatically drink less b/c you will have
to get more food or coffee
• Too much effort to start measuring everything,
counting calories, etc

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• Make Bad Habit Environmentally unfriendly

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Don’t Have Couch in Front of Tv
• Having a couch in front of the tv makes
watching TV too comfortable

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Make it Difficult to Get the Candy
• Make unwanted habits difficult
• Make it a 15 minute job to get the candy
– You’ll get less candy

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My Facebook Block
• If I want to get on Facebook, I have set it up
that I have to unblock Facebook
• The issue is, I then have to block all other
websites
• It’s such a headache and pain, that I rarely get
on Facebook
– Even thought I enjoy Facebook

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To Do
• Start designing your environment
– Make it hard to do bad habits
– Make it easy to complete good habits