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Habits are like the entrance to a highway. They lead you down a path and, before you know it, you’re speeding toward the next behavior.
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160 |
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Nearly any larger life goal can be transformed into a two-minute behavior.
|
167 |
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A commitment device is a choice you make in the present that controls your actions in the future. It is a way to lock in future behavior, bind you to good habits, and restrict you from bad ones.
|
170 |
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When working in your favor, automation can make your good habits inevitable and your bad habits impossible. It is the ultimate way to lock in future behavior…
|
175 |
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We are more likely to repeat a behavior when the experience is satisfying… Feelings of pleasure – even minor ones… teach your brain that a behavior is worth remembering and repeating.
|
185 |
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…the Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.
|
189 |
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The dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it.
|
202 |
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…we optimize for what we measure. When we choose the wrong measurement, we get the wrong behavior.
|
203 |
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If you’re going to rely on punishment to change behavior, then the strength of the punishment must match the relative strength of the behavior it is trying to correct.
|
207 |
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Behavior only shifts if the punishment is painful enough and reliably enforced.
|
207 |
