1) 1% Better Every Day
If you get 1% better every day for one year, you won't become 10x better...
You'll become 37x better.
Small improvements compound over time and lead to huge results.
If you get 1% better every day for one year, you won't become 10x better...
You'll become 37x better.
Small improvements compound over time and lead to huge results.
2) The Plateau of Latent Potential
Progress is not always linear. Our results are often delayed.
The "valley of disappointment" is the period where we feel discouraged after putting in lots of work without experiencing results.
But this work is not wasted, it's being stored.
Progress is not always linear. Our results are often delayed.
The "valley of disappointment" is the period where we feel discouraged after putting in lots of work without experiencing results.
But this work is not wasted, it's being stored.
3) Three Layers of Behavior Change
There are 3 layers to behavior change:
1) Change in your outcome
2) Change in your processes
3) Change in your identity
For lasting change, you need all three.
There are 3 layers to behavior change:
1) Change in your outcome
2) Change in your processes
3) Change in your identity
For lasting change, you need all three.
4) The Habit Loop
All habits consist of the same four steps:
1) Cue
2) Craving
3) Reward
4) Response
Knowing these four steps will make it easier to build good habits and break bad ones.
All habits consist of the same four steps:
1) Cue
2) Craving
3) Reward
4) Response
Knowing these four steps will make it easier to build good habits and break bad ones.
5) Habit Stacking
Habit stacking increases the likelihood that you'll stick with a habit by stacking a new behavior on top of an old one.
Here's the formula:
β’Β After I [CURRENT HABIT], I will [NEW HABIT]
Habit stacking increases the likelihood that you'll stick with a habit by stacking a new behavior on top of an old one.
Here's the formula:
β’Β After I [CURRENT HABIT], I will [NEW HABIT]
6) Environment Design
A hospital in Boston wanted to improve the diet of their staff.
So they placed baskets of bottled water throughout the cafeteria.
The result?
Sales of bottled water increased by 25.8%.
Redesign your environment to make good habits as easy as possible.
A hospital in Boston wanted to improve the diet of their staff.
So they placed baskets of bottled water throughout the cafeteria.
The result?
Sales of bottled water increased by 25.8%.
Redesign your environment to make good habits as easy as possible.
7) The Habit Line
In the beginning, a habit requires a lot of effort.
After a few repetitions, it still requires effort but it gets easier.
With enough practice, the habit becomes more automatic. At this point, you've passed the habit line and your new habit has been formed.
In the beginning, a habit requires a lot of effort.
After a few repetitions, it still requires effort but it gets easier.
With enough practice, the habit becomes more automatic. At this point, you've passed the habit line and your new habit has been formed.
8) Decisive Moments
Every decision you make throughout the day has two paths: It's either a good choice or a bad choice.
The more good choices you make, the more likely you're to have a good day.
The more bad choices you make, the more likely you're to have a bad day.
Every decision you make throughout the day has two paths: It's either a good choice or a bad choice.
The more good choices you make, the more likely you're to have a good day.
The more bad choices you make, the more likely you're to have a bad day.
9) The Goldilocks Rule
If a challenge is too easy, you'll become bored and your motivation will drop.
But if it's too difficult, you'll fail and your motivation will also drop.
You want to find challenges that are somewhere in the middle AKA the Goldilocks Zone.
If a challenge is too easy, you'll become bored and your motivation will drop.
But if it's too difficult, you'll fail and your motivation will also drop.
You want to find challenges that are somewhere in the middle AKA the Goldilocks Zone.
10) Mastering A Field
The process of mastery requires that you progressively layer improvements on top of one another with each habit building upon the last.
Do this over and over again and you'll reach a higher range of skills and master the field.
The process of mastery requires that you progressively layer improvements on top of one another with each habit building upon the last.
Do this over and over again and you'll reach a higher range of skills and master the field.
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