Motivation is an Ineffective Habit-Forming Strategy

Motivation is an ineffective strategy for forming habits. First, it depends on our emotional state. Emotions are difficult to regulate, and consistency is an absolute necessity for habit formation. Repetition is the language of our basal ganglia, where all habits reside. Another reason motivation is a terrible strategy for developing habits is that it decreases over time. We don’t build motivation through repetition; we dilute it.  Continue reading Motivation is an Ineffective Habit-Forming Strategy

Accomplish More with Mini Habits

If you read for five minutes each day, you would read approximately ten books a year. That is more than double the median number of the books the average American read last year. That is ten more books than the 27% of Americans who admitted to not reading a single book in the past year.[i] Assuming you were never motivated to read more than five minutes each day, in ten years, you would still have read 100 books and amassed a small library. Every time you looked at your library, you could take pride in the knowledge that you have read all the books in it – and all it took was a five-minute a day commitment.  Continue reading Accomplish More with Mini Habits

SMALL COMMITMENTS BIG RESULTS

Small commitments make it much easier to create an unbroken chain of X’s in our habit tracker. Our primitive brain, where habits reside, doesn’t learn through intensity. It learns through regularity. Repetition is the learning language of our basal ganglia. We want to automate good habits, so they become our default. To do this, we must be consistent; that is why small commitments are more effective. Make the habit so small that even on your worse day, you’ll have enough willpower to do it.  Continue reading SMALL COMMITMENTS BIG RESULTS

COVID-19 Stress Busting Home Workout

This workout is designed to put your body and brain in a good place each morning so you can cope with the stress of these uncertain times. It is not designed to put slabs of muscle on your body, but it is a great program for improving your overall General Physical Preparedness (GPP). Twenty-minutes a day doesn’t sound like much, but it is almost two and a half hours of intense exercise each week. My daily doggy dawdling adds another two-hours of low-intensity exercise. I recommend you finish your workouts with a short walk to cool down and clear your head.  Continue reading COVID-19 Stress Busting Home Workout

REVERSE THE 5-MINUTE RULE TO BREAK A BAD HABIT

Even if you decide to give in to the temptation at the end of the five minutes, you have strengthened your willpower and increased your awareness of the behavior. Both benefits will improve your odds of success when the next temptation arises. The worst thing we can do is become overly critical of ourselves because that will lead to stress eating, more about that later.         Continue reading REVERSE THE 5-MINUTE RULE TO BREAK A BAD HABIT