4 laws of behaviour change:
- Cue: Make it obvious
- Craving: Make it attractive
- Response: Make it easy
- Reward: Make it satisfying
Until you make the unconscious conscious it will direct your life and you will call it fate
Ask yourself: does this behaviour help me become the type of person I want to be?
Does it reinforced my desired identity?
Forming new habits: intention and clarity
I will [behaviour] at [time] in [location]
I will read a book on my Remarkable/Supernote at night before going to bed.
Habit stacking
Make positive cues (that remind you of good habits) part of your environment.
Reduce exposure to cues for bad habits.
How to find a game where the odds are in your favour
- What feels like fun to me but work to others?
- What makes me lose track of time? (flow/in the zone)
- Where do I get greater results than the average person?
- What comes naturally to me?
Goldilocks Rule: humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
You reach a flow state when you work on a task that is 4% beyond your current ability.
Stepping up when it’s annoying or difficult or painful is what makes a difference between a professional and an amateur.
The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.
Integrity report:
- What are the core values that drive my life and work?
- How am I living and working with integrity right now?
- How can I set a higher standard in the future?
As you continue to layer small changes on top of one another, the scales of life start to move. Each improvement is like adding a grain of sand to the positive side of the scale, slowly tilting things in your favour. Eventually, if you stick with it, you hit a tipping point Suddenly, it feels easier to stick with good habits. The weight of the system is working for you rather than against you.
Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine.
Runner’s high only comes after a hard run.