video 2
Create good habits and break bad ones(scientific method)
three parts :- *Make it obvious
*Make it Attractive
*Make it Easy
Introduction(How habits are made):- The process of building habits can be divided into 4 parts. Clue, Craving, Response, Reward. clue and craving together makes the problem phase. and response and reward together makes solution phase. clue is something which our mind senses, which can provide us with a reward(example of hunter and gatherers). craving is the driving force or motivation behind every habits.(again same hunter gatherer example). Response is something you do based on how much craving you have.(hunter and gatherer example). Reward is the end goal. reward is thing for which you did what you did. rewards teach us which actions are worth remembering so that when you sense a clue your mind starts craving for it. And this cycle continues and eventually forms a habit.
1) Make it obvious(By Changing your environment):- your habits are direcrtly corelated with your environment. remember i gave you the examples of hunter gatherers in the begin. their mind sensed clues which helped them survive in a particular Environment. now if the same hunter gatherer what in a desert, the clue would have been different, if he would have been in an island his clues would have been different. but in both the cases their actions are determined by the environment they exist in. so you understand you need to design your environment in a specific way to be a specific way. let's say you have wake up 6 am in the morning and go to the gym, what i want you to do is take out a piece of paper and write down 'i will [behaviour] at [time] in [location].(implementation intention formula). then i want you to pack your gym back well in advance before going to sleep, set alarm at 6 am, then go to sleep wearing your gym cloths on. with this your mind senses enough clue and it becomes very for it to understand that we are going to gym early in the morning. because the backpack is ready, gym cloths are on, alarm is set. i have written down what i am going to do . this practice will drastically increase your chances of doing the work and if you practice this for long enough time frame it will end up being a habit and it won't be as diffilicult is was in the initial phase. nothing of this will work if your don't actually have the will to change. all of these techniques will just reduce the friction but you still have to apply force in order to improve. and to break the bad habit just do the inverse of it. reduce the exposure to such clue so that is mind is not stimulated to repeat the bad habits. it won't change in a day. but trust me it will change.
2)Make it Attractive(Habit stacking+Temptation bundling formula):- there was a man who was a electrical engineer,he enjoyed watching netflix but he also knew that he should exercise more. one day he found out a way to use this craving for netflix to his advantage. using his engineering skills he created a circuit which connected his stationary bike to his laptop and television and he program it in such a way that could only watch something if only he is cycling at a certain speed, if he slowed down and stayed there for a longer time, whatever he was watching would pause and resume only after he speeds up again. here this man unknowingly uses the temptating bunling formula. in this we use the craving for the action we want to do to our advantage to do what we NEED to do. habit stacking formula is quite same but here we reffer the thing we want to as the REWARD and the only way we can get the reward is by doing what we need to do. it is something like. once i do [thing i need to do], i can do[thing i want to do]. this is a very powerful technique you can incorporate to build your habits.now in order to break the bad habit, just like the previous one, do the inverse of it, make it unattractive, something is attractive when it is associated with positive feelings, and unattractive when associated with negetive feelings. point out all the negative effects of your current bad habits and say to yourself the same same everytime you get the craving of that habit, and repeat it daily. you'll see after a few days you are starting to find the current habit unattractive. and that habit slowy fades away. doing this is not easy but it certainly does work, i mean it did in my case so yea it will most probably do for you too.
3)Make it easy