Habits. Our brain craves them.
In its search to conserve energy, our brains create habits which run in the background of our consciousness – on auto-pilot. About 40% of what we do every day is based on habits which is why it is important to have the right habits in place.
Habits have a trigger or a cue which leads to a set behavior and result in a reward. To achieve goals faster and with greater consistency, we need to identify the triggers for habits we want to replace and then redirect them to a new habit aligned with our goal.
Repeating the science of it is the easy part. Identifying the trigger is the tricky part!
According to Social Psychologist Dr. Heidi Halvorson, creating ‘If/When/Then’ statements help to build micro-habits and is by far the most powerful technique researchers have found in the past 50 years for people trying to reach their goals.
Find out more in this episode of 1-Minute Productivity!
Check out some other episodes in our goal series:
Find out what Stanford University psychologist Dr. Kelly McGonigal says about one important aspect of a goal-oriented mindset and how it applies to missteps on our path to accomplishing our goals.
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Below is the full video transcript, for those who prefer to read.
Achieve your challenging SMART goal by employing this incredibly simple science-backed habit building technique
Hi, I’m Steve Kahle – Welcome to 1-Minute Productivity
The right habits are critical to achieve our goals and can take up to 66 days.
According to Social Psychologist Dr. Heidi Halvorson, this is by far the most powerful technique researchers have found in the past 50 years for people trying to reach their goals.
And here it is – creating ‘If/When/Then’ statements which will help you build micro habits.
Here are 2 of mine:
(1) After my workday, if I watch TV then I will only watch 40 minutes or less.
(2) When I eat dinner I will gratefully enjoy one, reasonable portion that is 20% clean carbs or less.
Stay tuned with how you can create a complete habit sequence and gamify the approach.
Listed below, for personal accountability, the ‘Don’t Break the Chain’ video is a must.
If you are going to try using the ‘If/When/Then’ technique, can you give me a like or comment with a question?
Dream big and train like a champion!
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