Archive for January, 2020

Make Small Changes to Improve OneSelf …

Posted on January 31, 2020. Filed under: Uncategorized |

It isn’t primarily repetition over a long period that creates habits; it’s the emotion that you attach to them from the start”. By BJ Fogg

The new year is an ideal time to observe how people try to change their ownbehavior. Upsurges of enthusiasm in early January are generally followed byflagging commitment in February. Nearly everyone wants to make some kind of life change: eat better, lose weight, exercise more regularly, sleep and relax more. But the alarming levels of obesity, sleeplessness and stress seen in the world—and in my Stanford University behavior-research lab—show a painful gap between the changes people want and what they actually

For the most part, we tend to blame ourselves for not being willing to work hard enough to adopt new habits. But to be effective, change doesn’t have to be hard at all—and shouldn’t be. Tiny adjustments that come easily and make us happy are the ones that work best. It’s our approach to self-improvement that needs to change.

It turns out that there is a formula for any successful shift in behavior. This
applies to everything from flossing your teeth to running a marathon. To instill habit, the first thing you need is motivation: Pick a behavior that you want to rather than one you merely feel obligated to do.

Second, you need to be able to do it: Make the change simple and small at first. Third, you need a personal prompt: Identify a way to reliably trigger the behavior. Finally, you need to celebrate your new habit, so that your brain associates it with positive feelings.

My research team has tested this approach with more than 40,000 people overthe past decade. For instance, an IT expert named Sukumar had been trying yearly since the age of 26, with no success, to lose the paunch that he growing while sitting behind his desk. At age 43, he needed a different way to started.

So, at first, every time he brushed his teeth, he would do two push-ups,
then hold a “plank’’ position for just five seconds. Rather than minimize these relatively incremental accomplishments, he celebrated them, which made him happier. Once his habit took root, it grew naturally. Now 51, he does 50 push- and a five-minute plank each day. He has lost the paunch, changed his image and enjoys his strenuous

When you start small, you can quickly move on to experiencing the rewards that motivate you to do more. I advise people to start with changes no bigger Sukumar’s two push-ups and progress by small steps from there.

Take a busy mom named Amy, who needed to manage distractions and stay focused essential tasks. The habit she initially designed with our help was just to writeone must-do task on a Post-it Note and stick it on her car dashboard, prompted by each day’s kindergarten drop-off. She didn’t even have to do the task itself at first; the initial habit was all about setting priorities.

But she quickly felt successful and could move on to doing the single task and then others, and ultimately used the same principles to build a successful business.

It isn’t primarily repetition over a long period that creates habits; it’s the emotion that you attach to them from the start.

Making Small Adjustment to Your Finances Can Pay Off Big Time
Such experiences tell us a lot about changing behavior.

First, don’t think you have to create motivation. Choose habits that you already are eager to adopt.

Second, go tiny. Why? Small is successful and sustainable because it is simpler.

Next, design a prompt. We respond almost automatically to hundreds of behavior prompts each day that we barely notice (for instance, when you feel a few drops of rain on your arm, you open your umbrella); no behavior happens without some kind of prompt.

Maybe you’ve been wanting to use the meditation app that you
downloaded last week, but without a prompt, you forget to try. The best way toprompt a new habit is to anchor it to an existing routine in your life, whether it’s flushing the toilet, turning on the coffee pot in the morning or buckling your seat belt.

As you try each new habit, celebrate immediately. Cause yourself to feel good in that exact moment, whether it’s an inward “Good job!” or an outward fist pump. You deliberately reinforce the habit by tapping into the reward circuitry of your brain, causing it to recognize and encode the sequence of behaviors you justperformed.

The more intense the positive emotion, the faster your new behavior
will become automatic. Think about all those times that you could have changed but didn’t, and here you are—changing.

Isn’t that worth celebrating? It isn’t primarily repetition over a long period that creates habits; it’s the emotionthat you attach to them from the start.

Data from the most recent 5,200 people to complete a five-day course of our program showed that more than half were ableto instill habits in five days or less.

When people work together as a family, business or community to celebrate and create change, the effects can be even more transformative.

One of my favorite projects was at a research hospital where the challenge was to tackle the problem of nurse burnout, a large and growing issue in health care. As we taught the course for four weeks via live online video, I was able to see each nurse on my screen.

Some were in their pajamas at home, flopped on the couch, eating
takeout food, wiped out. Others sat at desks staring into their computer cameras with faces full of fatigue.

I heard firsthand just how difficult it was for them to do basic things like drink enough water, eat regularly, and even get a full night’s sleep. So we worked together on creating healthy habits like “After I open my computer, I will take a sip of water,” or “After I answer the call light, I will take a deep breath.”

These super-small habits started to make a big difference. The nurses began
changing together. They also started celebrating each other—a quick clap for a fellow nurse who took a drink of water, a “good for you!” after someone took a deep relaxing breath. Data showed statistically meaningful improvements related to their daily stress levels.

In a follow-up survey three months later, the improvements were still in place, and more than three-quarters of the reported that they had created other positive changes using the same methods.

It’s easy to underestimate the power of tiny change. But some of the most
profound transformations start from small adjustments—from suffering to suffering, from fear to hope, from feeling overwhelmed to being empowered.

So set aside the conventional wisdom about self-improvement: There’s no need to work toward big, ambitious goals. By going tiny, you can discover for yourself the changes that will change everything.

Dr. Fogg is the founder and director of the Behavior Design Lab at Stanford
University. This essay is adapted from his book “Tiny Habits: The Small Changes that Change Everything,” just published by Houghton Mifflin Harcourt.

Read Full Post | Make a Comment ( None so far )

A Brave Woman’s Kitchen …

Posted on January 26, 2020. Filed under: Uncategorized |

‘You can kill a person with an apartment just as well as with an axe,’

Read Full Post | Make a Comment ( None so far )

Swim Suit Story …

Posted on January 18, 2020. Filed under: Uncategorized |

The Erotic Theatre of the Pool Edge: A Short History of Female Swimwear

Read Full Post | Make a Comment ( None so far )

Putin’s Russian Future …

Posted on January 17, 2020. Filed under: Uncategorized |

Russia’s Cabinet Resigns and It’s All Part of Putin’s Plan

Read Full Post | Make a Comment ( None so far )

Machiavelli …

Posted on January 16, 2020. Filed under: Uncategorized |

Men should be either treated generously or destroyed, because they take revenge for slight injuries – for heavy ones they cannot.

My view is that it is desirable to be both loved and feared; but it is difficult to achieve both and, if one of them has to be lacking, it is much safer to be feared than loved.

I hold strongly to this: that it is better to be impetuous than circumspect; because fortune is a woman and if she is to be submissive it is necessary to beat and coerce her.

Hence it comes that all armed prophets have been victorious, and all unarmed prophets have been destroyed.

Though fraud in all other actions be odious, yet in matters of war it is laudable and glorious, and he who overcomes his enemies by stratagem is as much to be praised as he who overcomes them by force.War

You ought never to suffer your designs to be crossed in order to avoid war, since war is not so to be avoided, but is only deferred to your disadvantage.

Therefore, it is necessary to be a fox to discover the snares and a lion to terrify the wolves

There is no avoiding war, it can only be postponed to the advantage of your enemy.

Since love and fear can hardly exist together, if we must choose between them, it is far safer to be feared than loved

He who wishes to be obeyed must know how to command

Of mankind we may say in general they are fickle, hypocritical, and greedy of gain.

The vulgar crowd always is taken by appearances, and the world consists chiefly of the vulgar.

Men in general judge more from appearances than from reality. All men have eyes, but few have the gift of penetration

There is nothing more important than appearing to be religious.

A prudent man should always follow in the path trodden by great men and imitate those who are most excellent, so that if he does not attain to their greatness, at any rate he will get some tinge of itl

The first method for estimating the intelligence of a ruler is to look at the men he has around him.

Never attempt to win by force what can be won by deception.

The promise given was a necessity of the past: the word broken is a necessity of the present.

Where the willingness is great, the difficulties cannot be great.

Wisdom consists of knowing how to distinguish the nature of trouble, and in choosing the lesser evil.

Read Full Post | Make a Comment ( None so far )

Satya Nadella – Indian Citizenship Act …

Posted on January 15, 2020. Filed under: Uncategorized |

Read Full Post | Make a Comment ( None so far )

Japanese Cultural Change …

Posted on January 15, 2020. Filed under: Uncategorized |

Read Full Post | Make a Comment ( None so far )

2020 – India’s Economy …

Posted on January 12, 2020. Filed under: Uncategorized |

Read Full Post | Make a Comment ( None so far )

Ali …

Posted on January 12, 2020. Filed under: Uncategorized |

“I’d like for them to say he took a few cups of love, he took one tablespoon of patience, one teaspoon of generosity, one pint of kindness, he took one quart of laughter, one pinch of concern, and then he mixed willingness with happiness. He added lots of faith and he stirred it up well. Then he spread it over the span of a lifetime and he served to each and every deserving person he met.”

Read Full Post | Make a Comment ( None so far )

Protests – Bob Dylan –

Posted on January 11, 2020. Filed under: Uncategorized |

“My parents think I am studying history, but I am creating it”

 Bob Dylan: –

“Come mothers and fathers Throughout the Land

And don’t criticize/ What you can’t understand                                                                  Your sons and your daughters                                                                                       Are beyond your command                                                                                           Your old road is rapidly agin’                                                                                       Please get out of the new one if you can’t lend your hand                                       For the times they are a-changin’…”

Read Full Post | Make a Comment ( None so far )

« Previous Entries

Liked it here?
Why not try sites on the blogroll...