Design Habits for Success

1. presented by Sue Brodie
Design Habits
for Success

2. Rules of engagement
Phones off or on silent
One conversation at a time
Be curious
Be courageous

3. What do you want
from today?

4. Our habits shape
our life for better
or for worse

5. The 3 R’s of Habit Formation
Reminder1 Routine
Reward
2
3
The Cue or Trigger
that starts the habit
( an email notification pops up)
The Action you take
( you open your email)
The Benefit you gain from doing the habit
( you feel connected)
If the reward is positive you will
have a desire to repeat the action
next time a reminder pops up.
Eventually this repetition becomes a HABIT
The Habit Loop
Courtesy: Charles Duhigg – The Power of Habit

6. What is the new Habit
I want to create?
Designing my
NEW HABIT

7. Your new habit should be
Short
Daily
Specific
Repeatable
become more informed
vs
read one new article a day
don't look at my emails every 5 minutes
vs
check my emails at 9am,
12 noon and 5pm
stop drinking coffee
vs
drink tea each morning
go for a 10 minute walk at lunchtime
vs
go for a half hour run at lunchtime

8. What’s my REMINDER?
visual
sound
place
person
emotion
time of day
thought

9. Common anchor habits
During the day
Morn
ing
Eveni
ng

10. What’s my ROUTINE?
Designing my
NEW HABIT
complex
simple

11. Your routine should be
Consistent
Logical
Precise
Frequent
in the morning
vs
after walking into the kitchen
everyday
vs
after lunch on weekdays
after changing into my pyjamas
vs
after brushing my teeth
after waking up
vs
after walking into the kitchen

12. What’s my REWARD?
Designing my
NEW HABIT
sugar rush
satisfaction
affirmation
relaxation
amusement
feeling of completion
emotional rush

13. Examples of rewards

14. Creating my Identity Habit
When I
reminder
get home from work
I will
routine
go for a 15 minute walk
Because Im the type of person who
The Why
values my long term health

15. 3 levels to behavioural change
identitythe person you are
‘I’m the type of person
that never misses my run’

16. 3 levels to behavioural change
performancethe actions you take
‘I go go for a run
3 times a week”
identity
the person you are
‘I’m the type of person
that never misses my run’

17. 3 levels to behavioural change
appearance
how the world sees you
‘You’re looking fit’
identity
performance
the actions you take
‘I go go for a run
3 times a week”
the person you are
‘I’m the type of person
that never misses my run’

18. Cornerstone Habits

19. Cornerstone Habits
If I go to bed early
Then I will get up early
Then I will go for a run
Then I will eat a healthy breakfast
Then I will feel great
Then I will be more productive

20. How can I become 1%
better every day?

21. How can I become 1%
better every day?

22. Old habit New habit Reminder Routine Reward
Working long hours
Saying YES to
everyone
Sitting in front of
TV every night
Always being busy
Leave work at 6pm
Focus on what
matters most
Going for a 10 minute
walk after dinner
Act in a more
focused manner
Alarm at 5:45pm
Create a mantra
Have torch on
the table
Open diary when
I arrive at work
Start to
pack up
Say NO
respectfully
Plates in
kitchen
and shoes on
Plan each
week
More time
with family
Improve
self respect
Feel better
after dinner
Feel more in
control of my life

23. The No Biggie Loophole

24. The Questionable Assumption
Loophole

25. The This Doesn't Count Loophole

26. The Planning to Fail Loophole

27. The Moral Licensing Loophole

28. Lack of Control Loophole

29. Practice
daily

30. Accountability

31. Habit Helping Apps
Easy Habits
Momentum Habit
Tracker
Good Task2

32. Thank you