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Power of Habits.pptx

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Prashant Sawant
Prashant Sawant

Habits are like soft beds, easy to get in, difficult to get out. Change your habits, to change your destiny for better.

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Power of Habits www.prashantsawant.in 9820408795
Habits, why we do, what we do A framework for understanding how habits work A guide to experimenting with how they might change Change your habits, change your life A routine, when you wake up Habits run your life
Habits What habits are Why and how they form How to change habits Brain wants to save energy (20% of the body energy) Cerebrum : a part of the brain is used when we learn something new Basal Ganglia : when same actions are performed, this part of the brain takes over. Basal Ganglia activities are reactions , not responses. Difficult to dislodge Turn behaviour into habit, How ?? Habit loop
Content Habit, definition The habit loop Cravings Framework for diagnosing & shaping habits
Habits, definition Something you do regularly, often without thinking Habits emerge because the brain is constantly looking for ways to.. 1. Save efforts 2. To fully participate in decision making 3. Divert focus to other tasks Habit is the choice we deliberately make at some point, and then stop thinking about, but continue doing, often everyday
Habit loop
Cue > Routine > Reward Phase 1 : Cue First, there is cue, a trigger that tells your brain to go into automatic mode and which habit to use Phase 2 : Routine Then , there is routine, a behaviour or pattern, which can be physical, mental or emotional Phase 3 : Reward Finally, there is reward, which helps your brain figure out if this particular loop is worth remembering for the future Cravings make habits stick
Habit loop Cue : Get up in the morning Routine : Drinking coffee Reward : Caffeine, feeling fresh
Create new habits Tie it up, something you already do Cue : Get up in the morning Routine : Drinking water Reward : Feeling fresh
Changing bad habits Same Cue & Reward Change the routine Quit smoking.. Eat something you love (chewing gum), when feel like smoking Believe that change is possible Make public commitment Think short term & long term rewards
Keystone habit A habit which changes lot of other things Eg Exercise Be healthier, perform better at work The habit which will impact all other habits > Keystone Use journaling to shortlist the keystone habit Stress is the cue, routine is alcohol, reward feel relaxed with friends AA is successful because of this Alcohol Anonymous Make a list of habits which you want to change Make a list of obstacles Make a plan to handle those Start small / Use willpower with strong Why / 21 days formula Which habits are not serving me ?
Framework for diagnosing & shaping habits Which behaviour you want to change ? List all the steps involved in the behaviour At the moment of the urge, switch the routine, so it delivers a different reward As you test 4/5 different rewards, ask yourself, Do I still feel the urge for ? Determine the reward you are craving

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Power of Habits.pptx

  • 2. Habits, why we do, what we do A framework for understanding how habits work A guide to experimenting with how they might change Change your habits, change your life A routine, when you wake up Habits run your life
  • 3. Habits What habits are Why and how they form How to change habits Brain wants to save energy (20% of the body energy) Cerebrum : a part of the brain is used when we learn something new Basal Ganglia : when same actions are performed, this part of the brain takes over. Basal Ganglia activities are reactions , not responses. Difficult to dislodge Turn behaviour into habit, How ?? Habit loop
  • 4. Content Habit, definition The habit loop Cravings Framework for diagnosing & shaping habits
  • 5. Habits, definition Something you do regularly, often without thinking Habits emerge because the brain is constantly looking for ways to.. 1. Save efforts 2. To fully participate in decision making 3. Divert focus to other tasks Habit is the choice we deliberately make at some point, and then stop thinking about, but continue doing, often everyday
  • 7. Cue > Routine > Reward Phase 1 : Cue First, there is cue, a trigger that tells your brain to go into automatic mode and which habit to use Phase 2 : Routine Then , there is routine, a behaviour or pattern, which can be physical, mental or emotional Phase 3 : Reward Finally, there is reward, which helps your brain figure out if this particular loop is worth remembering for the future Cravings make habits stick
  • 8. Habit loop Cue : Get up in the morning Routine : Drinking coffee Reward : Caffeine, feeling fresh
  • 9. Create new habits Tie it up, something you already do Cue : Get up in the morning Routine : Drinking water Reward : Feeling fresh
  • 10. Changing bad habits Same Cue & Reward Change the routine Quit smoking.. Eat something you love (chewing gum), when feel like smoking Believe that change is possible Make public commitment Think short term & long term rewards
  • 11. Keystone habit A habit which changes lot of other things Eg Exercise Be healthier, perform better at work The habit which will impact all other habits > Keystone Use journaling to shortlist the keystone habit Stress is the cue, routine is alcohol, reward feel relaxed with friends AA is successful because of this Alcohol Anonymous Make a list of habits which you want to change Make a list of obstacles Make a plan to handle those Start small / Use willpower with strong Why / 21 days formula Which habits are not serving me ?
  • 12. Framework for diagnosing & shaping habits Which behaviour you want to change ? List all the steps involved in the behaviour At the moment of the urge, switch the routine, so it delivers a different reward As you test 4/5 different rewards, ask yourself, Do I still feel the urge for ? Determine the reward you are craving