People have long believed in "repetition creates a habit", obsessing over the number of days a behavior needs to be repeated to form a habit, such as "21 days to develop a good habit." Repetition is just an appearance, and repetition alone cannot bring about a habit. It is positive emotion and feedback, which makes people more willing to continue to take action, and email list then combined with repetition to solidify into a habit.
After designing and starting an executive exercise for a new behavior/habit, celebrations are needed to increase the persistence of the behavior, and a series of positive experiences can reinforce the new behavior and form a habitual response.
Celebration is the best technique for creating positive feelings and incorporating them into a new habit: Celebrate immediately after the action is done, guarantee timeliness, celebrate simple and easy, say something/do something, feel some positive emotional intensity, allow yourself Encouraged and suggested.
When redesigning behaviors and taking advantage of celebratory training, there is a recipe for habits:
With the micro-behavioral habit formula, it is repeated training to promote the realization of conditioned behavioral memory.
In addition, according to the degree of behavior, gradually increase the scale and difficulty to achieve the final ideal behavior goal.
Finally, although we redesigned the behavior to take advantage of the mini-habit formula, there are still problems in the process of repeating the behavior to build the habit:
This is too difficult: re-examine behavior design and simplify behavior from the dimension of ability;
Always forget: focus on behavioral anchor cue design, it is necessary to use multiple of person, situation and action cues at the same time;
Somewhat boring: design the celebration in the mini-habit formula to give yourself affirmation and fun;
I don't want new habits anymore: don't give up on change, rethink original goals and motivations, choose new behavioral designs and habits.