Description

Habits, Motivation, Action!  

This episode we chat about our favourite ideas from Will's number one book of 2019. Based on the idea that small incremental daily changes lead to big results, we unpack the four aspects of building good habits (making them obvious, attractive, easy and satisfying) and how to recover from bad ones (making them difficult, invisible, unattractive and unsatisfying). We cover concepts of habit stacking, reframing our associations, establishing habits before improving upon them, anticipation versus rewards, how to bring the unconscious into the conscious through pointing and calling, and how to measure and maintain our habits.   

Hope you enjoy. 

Will & Luke  

• 00:00 Introductions
• 01:05 What is a habit? Cue, Craving, Response, Reward 
• 07:05 Habits as Identity (In the context of once of decisions) 
• 15:10 Reframing association 
• 17:50 Utilizing habits - Cue  
• 19:00 Luke's morning routine (Obvious, attractive, easy, satisfying) 
• 22:35 Establish before improving 
• 26:25 Reducing the friction 
• 30:00 Showing up  
• 31:00 Habit stacking (pro's + cons) 
• 36:55 How to recovery when habits break down (all or nothing) 
• 42:20 Anticipation of rewards/goals (valuing the process) 
• 49:00 Minimizing bad habits (Will and phone use - make it difficult, invisible, unattractive, unsatisfying) 
• 59:45 Don't miss twice and negative spirals 
• 1:03:00 Bad habits as a cue (Behaviors that are rewarded immediately is repeated, punished immediately is avoided) 
• 1:04:45 Pointing and calling (Bringing the unconscious into consciousness) 
• 1:09:00 Measuring your habits and behaviors - Habit tracking 
• 1:12:50 How to re-inforce habits throughout the day 
• 1:15:40 Reviewing habits and maintenance of habits 
• 1:19:15 Final reflections  

Buy the book at: https://jamesclear.com/

This specific episode can also be seen on: https://youtu.be/AEh9G0mTR7U

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