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Mark Manson

Habits

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    Daniel Novoahat Zitat gemachtvor 2 Jahren
    New behaviors only require willpower until they’re ingrained in us, until we no longer have to think about them. Instead of asking yourself what goal you’d like to reach, go one step further and ask which habits you’d have to implement in order for that goal to be achievable, and then expend the willpower on implementing those life habits.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Your goal should not be the final end product, but creating circumstances that make the end product inevitable.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Set goals for yourself and know your limitations and weaknesses; then work to eliminate them at your own pace.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    You know yourself better than anyone else, so be honest, set realistic expectations, and find a way that works for you.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    But the point is to anticipate the problems you’re likely to run into and have a plan to deal with them ahead of time. You know yourself
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    when your willpower is drained, you cave to temptation pretty easily.

    So you know ahead of time that you will be faced with temptations and that it’s highly likely you’ll give in to said temptations from time to time. Simply making a plan ahead of time to head off these temptations will greatly increase the likelihood that you do just that.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Another strategy that increases the chances of a making a habit stick is having a plan for when things go wrong—and they will go wrong at some point.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    The key is to start small. Set the bar low. Seriously. If you suffer from chronic low self-efficacy and low self-esteem, you have to start where you are . Don’t expect the quantum leap, at least not at first.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    The beautiful thing is that once you’ve adopted the “easy mode” version of your desired habit, you can always amp it up afterward
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    One of those factors is relatively straightforward: just knowing the basics about how habits are formed and how they work can significantly increase your chances of forming and keeping healthy habits (and maybe even get rid of a few bad habits). [12] So, educating yourself by reading something like this gives you a leg up on establishing healthy habits in your life. You’re already on your way.

    Another big factor is how you perceive the habit you want to build. If the habit seems impossible, then it will feel harder. If it seems easier, then it will be easier.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    habits are just automatic responses to the cues in our environment. But  – and this is the important part – with our goals in mind, we can consciously use our willpower to manipulate our environments  and develop desired habitual responses to the cues of our choosing. In this way, we can leverage our environments on a daily basis to develop automatic, habitual behaviors that will help us reach our goals.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    consciously repeating a behavior in the same context on a regular basis causes a relatively quick increase in how automatic the behavior is
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Instead, habits come about gradually over time and in a non-linear fashion
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    we should NOT focus on the behavior but rather focus on the cue. [9]

    We spend so much time and effort on creating or eliminating the behavior itself, when instead we should really be dedicating our willpower to consciously creating and/or reorganizing the cues  in our environment that trigger those habits.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Countless studies have shown that habits are comprised of three main parts: an environmental cue, a behavioral response, and a reward (or the removal of an unpleasant stimulus).

    CUE → BEHAVIOR → REWARD
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Habits form when you engage in a behavior repeatedly in the presence of consistent stimuli
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    This is why research has shown that people who set multiple goals at the same time end up accomplishing none of them — they burn themselves out before they have time to turn each one into a habit. [8] What does work is focusing on one goal at a time and building up to it slowly over a long period of time by implementing habits.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Most people exert their willpower on achieving temporary fixes whereas willpower should be expended on developing lifelong habits .
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    Your willpower is exerted on making simple lifestyle changes that are sustainable rather than drastic shifts that you have no hope of maintaining day after day, year after year.
    Daniel Novoahat Zitat gemachtvor 2 Jahren
    anyone who has successfully lost a lot of weight (or added a lot of muscle) and maintained it will tell you that it’s not about willpower but it’s rather about integrating the appropriate habits into your daily life.  It’s not about the willpower to give up certain foods, but developing the taste for good ones. It’s not about forcing yourself to the gym every week as much as finding a way to actually look forward to it and enjoy it.
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