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Flashcards in Habits 101 Deck (16):
1

Aristotle

We are what we repeatable do.

Excellence is not an act. It’s a habit. What we do every day

2

Use Willpower Wisely

Willpower out predicts IQ by x2

But, it is finite. Use wisely

3

5 Things to Remember about Willpower

1. Eating, moving and sleeping improves your willpower

2. Meditate! Anaerobic training for your brain. Your prefrontal cortex

3. Breath. Take a deep breath. Gets you out of fight or flight. Pause and plan

4. Pre-commit future self to course of action, create bright lines – no fuzzy lines

5. Self-compassion; shaming yourself destroys willpower

4

2 Physiological Fundamentals

Universal ones
- For your brain hygiene
- Exercise, Nutrition, Rest, Meditate

Specific ones
- That are important for you personally
- e.g., Reading, Writing, How I dress

5

Keystone Habits

Your #1 keystone habit. What is it?
- Exercise every day

Which habits do you want to install:
- How excited are you about the habit?
- How big is the impact on your life?
- What about your commitment?

6

Kryptonite

Create your stop doing list
- Emotional triggers
- Get back up, recommit

Stop doing list
- Which things or habits are pulling you down?
- Which are the things you want to do less of?
- Which is your VIP Stop! The one thing to stop!

7

Know Your Why

Benefits that I will experience

This is how my life is going to change

8

Do it Daily

Pick a habit you will do everyday
- We are what we do (repeatedly)

Never miss a day

9

Make it Easy

Break it down into smaller pieces
- Do one push up for a while, then 2, etc. etc.
- Make too small to fail

Make it easy to win!

10

If-then, Cue, Trigger

Create implementation intentions

The habit: which behavior do you want to install?

The trigger that gets you to take action – like putting on workout clothes?

11

Habits are 3 Things

A Cue

A Routine

A Reward

12

Embrace Process

Make it a game

Do it anyway!

13

3 Phases of Installing a New Habit

Unbearable

Uncomfortable

Unstoppable

14

Get Your Mind Right

Growth mindset

Whether you think you can or you think you can’t, you’re right.

Grit

You can change. Remind yourself

15

Game vs. Shame - Make a Choice!

Are you going to pursue life as a game or with shame?

Self-compassion builds willpower

We win or we learn

16

Create the Right Why?

See the immediate benefit.

How will your life change immediately if you instill this habit?

Those that see the immediate benefit, follow through more often

Immediate gratification