5 Scientific Rules for Making & Breaking Habits! | E208
- Dec 29, 2022
- 57:54
- Full Episode
In this episode I wanted to do something that I haven't done in a while. It's been too long since it was just me, the microphone, and you. If there's one request I get over and over again, it's for more episodes of DOAC like in our early years, just me what's front of my mind - an authentic 'Diary of a CEO'.
Topics: 0:00 Intro 03:54 What are habits & why do we have them? 16:24 Rule 1 - Stress is your puppet master 29:13 Rule 2 - Know your cues 31:55 Rule 3 - Don't focus on stopping bad habits, focus on breaking them 35:52 Rule 4 - You need a better reason to quit 40:51 Rule 5 - Will power is not enough 47:21 Bonus rule number 6
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Brief Summary
This episode covers how to make and break habits effectively for New Year's resolutions and beyond.
Key points
- The Importance of Habits. Our lives are a manifestation of our habits. Changing them can help us achieve our goals.
- The Habit Loop Explained. The Habit Loop consists of a cue, routine, and reward, crucial for forming habits.
- New Year's Resolutions Statistics. Only 9% of people keep their New Year's resolutions by the end of the year.
- Stress and Habits. High stress levels can lead to reverting back to bad habits.
- The Marshmallow Experiment. A famous study revealing the importance of delayed gratification in achieving success.
- Sleep's Role in Habits. Sleep is crucial for forming and maintaining healthy habits, affecting willpower and choices.
Episode highlights
- The Importance of HabitsOur lives are a manifestation of our habits. Changing them can help us achieve our goals.“If we can change those habits, we can make and break behaviors.”0:38Dec 29, 2022
- The Habit Loop ExplainedThe Habit Loop consists of a cue, routine, and reward, crucial for forming habits.“Q, routine, reward is the Habit Loop.”0:53Dec 29, 2022
- New Year's Resolutions StatisticsOnly 9% of people keep their New Year's resolutions by the end of the year.“Only nine percent were successful in keeping it.”1:55Dec 29, 2022
- Stress and HabitsHigh stress levels can lead to reverting back to bad habits.“High stress levels are one of the forces acting against your willpower.”20:52Dec 29, 2022
- The Marshmallow ExperimentA famous study revealing the importance of delayed gratification in achieving success.“The ability to delay gratification was critical for success in life.”24:57Dec 29, 2022
- Sleep's Role in HabitsSleep is crucial for forming and maintaining healthy habits, affecting willpower and choices.“Sleep plays a major factor in the success or failure of habits.”26:03Dec 29, 2022
- Intrinsic MotivationFinding a personal reason for change is essential for lasting habits.“Sometimes your good habits don't stand a chance because you don't have a good enough reason.”39:46Dec 29, 2022
- The Willpower Depletion TheoryWillpower is like a muscle that gets exhausted with use, impacting your ability to stick to habits.“Willpower isn't just a skill, it's a muscle that gets tired.”44:20Dec 29, 2022
