The easy 5-step routine that’ll make you more productive than 98% of people:
“Just one more time.”
It’s the easiest excuse to make.
• One more soda
• One more cigarette
• One more gaming session
You know you shouldn’t do it... but it’s hard to stop.
Here’s how you finally break free:
It’s the easiest excuse to make.
• One more soda
• One more cigarette
• One more gaming session
You know you shouldn’t do it... but it’s hard to stop.
Here’s how you finally break free:
What is a bad habit?
Let’s start with the basics first.
It’s anything that:
• Makes you self-sabotage by indulging
• Hijacks the reward mechanism of your brain
• Prefers short-term rewards over long-term ones
But why do you keep doing it?
Let’s start with the basics first.
It’s anything that:
• Makes you self-sabotage by indulging
• Hijacks the reward mechanism of your brain
• Prefers short-term rewards over long-term ones
But why do you keep doing it?
Perceived rewards.
You’re either:
1. Running from something (pain)
2. Think you’re gaining something (pleasure)
Every habit starts with a trigger and ends with a reward.
This leads us to the first step to finally breaking free:
You’re either:
1. Running from something (pain)
2. Think you’re gaining something (pleasure)
Every habit starts with a trigger and ends with a reward.
This leads us to the first step to finally breaking free:
1) Have a powerful reason for breaking your bad habit
The only reason you’ll improve is because you want to.
So ask yourself:
• What do you need to quit?
• Why do you want to stop it?
• What will you gain as a result?
Put as much emotion as you can into your answers.
The only reason you’ll improve is because you want to.
So ask yourself:
• What do you need to quit?
• Why do you want to stop it?
• What will you gain as a result?
Put as much emotion as you can into your answers.
2) Create reminders for yourself
Write down physical reminders.
• Notebooks
• Whiteboards
• Sticky notes
Keep your reminders visible at all times.
Focus on them instead of the habit.
You’re not “letting go” of anything.
You’re gaining what you really want.
Write down physical reminders.
• Notebooks
• Whiteboards
• Sticky notes
Keep your reminders visible at all times.
Focus on them instead of the habit.
You’re not “letting go” of anything.
You’re gaining what you really want.
3) Replace your perceived reward
What are you actually getting from indulging?
It’s impossible to move on without knowing this.
You need to dive deeper to uncover the real reward.
Then replace it with something similar but less harmful.
What are you actually getting from indulging?
It’s impossible to move on without knowing this.
You need to dive deeper to uncover the real reward.
Then replace it with something similar but less harmful.
4) Craft your environment
Change your environment instead of trying to resist it.
Remove temptations by:
• Not keeping snacks at home
• Deleting social media from your phone
• Working with an app blocker on your laptop
It makes sticking with your new routine much easier.
Change your environment instead of trying to resist it.
Remove temptations by:
• Not keeping snacks at home
• Deleting social media from your phone
• Working with an app blocker on your laptop
It makes sticking with your new routine much easier.
5) Commit for 30 days
Going cold turkey isn’t for everyone.
Moderating bad habits doesn’t always work.
Instead:
• Commit for 30 days
• Have an accountability partner
• Set up a penalty for missing (like a $100 fine)
Accountability & consequences make it easier to commit.
Going cold turkey isn’t for everyone.
Moderating bad habits doesn’t always work.
Instead:
• Commit for 30 days
• Have an accountability partner
• Set up a penalty for missing (like a $100 fine)
Accountability & consequences make it easier to commit.
The easy 5-step routine that’ll make you more productive than 98% of people:
1) Have a powerful reason for breaking your bad habit
2) Create reminders for yourself
3) Replace your perceived reward
4) Craft your environment
5) Commit for 30 days
1) Have a powerful reason for breaking your bad habit
2) Create reminders for yourself
3) Replace your perceived reward
4) Craft your environment
5) Commit for 30 days
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Retweet the first tweet to help others.
Want more content like this?
Follow me @mpickle for content on improving your life through productivity.
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