Build Good Habits with the One Change Club
•
1 j'aime•1,156 vues
This document outlines an agenda and materials for a workshop called One Change Club aimed at helping participants build good habits, one at a time. The agenda includes sections on change, self-awareness, motivation, habits, tips for forming new habits, and creating a 30 day plan. Key points include that change is difficult but possible with small steps and persistence, the importance of self-awareness and acceptance in driving change, using intrinsic motivation and tiny habits to form new behaviors, and providing support and accountability over 30 days to help participants achieve their goals.
Recommandé
Recommandé
Contenu connexe
Tendances
Tendances (20)
Similaire à Build Good Habits with the One Change Club
Similaire à Build Good Habits with the One Change Club (20)
Plus de Steve Schlafman
Dernier
Dernier (9)
Build Good Habits with the One Change Club
- 4. 1. Welcome 2. Change 3. Self 4. Rewards 5. Habits 6. Tips 7. Your plan 8. 30 days
- 5. ONE WELCOME
- 13. Not an expert An experiment Version One No guarantees A melting pot
- 14. The house rules
- 15. 1. A vault 2. The conch 3. Engage 4. Be vulnerable 5. Non-judgement
- 16. What is OCC?
- 17. A workshop and community that helps each other build good habits, one at a time
- 18. You all have one thing in common: a desire to change
- 19. Your objectives
- 20. 1. Focus on just one change 2. Support your peers
- 21. Before we begin
- 22. Let’s meditate
- 23. Who are you? Why are you here?
- 24. TWO Change
- 25. “Better it is to live one day seeing the rise and fall of things than to live a hundred years without ever seeing the rise and fall of things.” The Buddha
- 26. Change is programmed into the universe
- 27. CHANGE IS A CONSTANT
- 30. Change is around us and within us
- 31. We’re constantly trying to change ourselves
- 32. Source: University of Scranton 41% of Americans set new year’s resolutions
- 33. More than 130 million people!
- 34. Weight loss Self improvement Save money Quit smoking Exercise Learn new skill Good deeds Find love New job Mindfulness New hobby More sleep
- 35. More than half believe they will succeed Source: Richard Wiseman, University of Bristol (2007)
- 36. Source: University of Scranton Only 9.2% feel they achieve their new year’s goals
- 38. If change is constant then why do we struggle to change?
- 51. What has stood in the way for you?
- 52. Suffering and failing is part of the human experience…
- 53. “Everything can be taken from a man but one of the last of the human freedoms - to choose one’s attitude in any given set of circumstances, to choose one’s own way.” -Viktor Frankl
- 54. There is good news
- 55. Change is possible with 1. Small steps 2. Patience 3. Persistence 4. Practice 5. Positivity
- 56. THREE Self
- 57. “To become different from what we are, we must have some awareness of what we are.” -Bruce Lee
- 58. What is self awareness?
- 59. Conscious knowledge of one’s own character, feelings, motives and desires
- 60. 1. Understanding emotions 2. Recognizing thought patterns 3. Tuning into our bodies 4. Notice behavior patterns 5. Accept we are responsible 6. Understanding beliefs
- 61. Awareness is necessary to know what and how to change
- 62. How does one develop awareness?
- 65. Logical Levels of Change by Robert Dilts
- 66. Six Levels of Thinking Spirit Identity Beliefs & Values Capabilities Behaviors Environment For what? Who? Why? How? What? Where?
- 68. An individual's satisfaction or happiness with oneself
- 69. Relaxed awareness Welcome everything Let go of rating yourself Gratitude
- 70. Compassion/forgiveness Learn from all parts Separate from emotions Talk to someone
- 71. Cultivating self-awareness and self-acceptance is the first step
- 73. What do I want to change? What do I need? What’s in my way? What needs to go?
- 74. FOUR Motivation
- 75. “The iron rule of nature is: You get what you reward for. If you want ants to come, you put sugar on the floor.” Charlie Munger
- 78. Intrinsic Motivation: Behavior that is driven by internal rewards
- 85. Extrinsic Motivation: Behavior that is driven by external rewards
- 94. The task matters
- 95. Algorithmic Heuristic Set of instructions No instructions Defined path No defined path Single conclusion Many possibilities “If Then / Rewards” Intrinsic Rewards
- 96. Most if / then rewards tend to require time
- 97. If you want to develop a habit, follow the behavior with a positive emotion
- 99. Think of something you’ve changed in the past. What motivated you?
- 100. FIVE Habits
- 101. “We are what we repeatedly do.” Aristotle
- 102. A settled or regular tendency or practice, especially one that is hard to give up
- 103. 45% of habits are automatic
- 104. We have less control over our behavior than we think
- 105. It’s easier to replace existing habits with new ones than to change old habits
- 106. Habits are formed in 66 days Source: European Journal of Social Psychology (2009)
- 107. But there is evidence you can form a ‘Tiny Habit’ in under a week
- 108. Habit formation is a learned skill
- 109. Some habits are more beneficial and powerful than others
- 110. Three types of habits (ABCs) Automatic Burning Common
- 111. Tiny Habits
- 113. • A behavior -you do at least once a day -takes less than 30 seconds -Requires little effort Source: BJ Fogg, Stanford University + Tiny Habits
- 114. • After I [existing habit / anchor] I will [new tiny behavior] Source: BJ Fogg, Stanford University + Tiny Habits
- 115. After I [anchor], I will [tiny new behavior] After I brush my teeth, I will floss tooth After I start the coffee, I will take vitamins After I start the car, I will play audio book After I get into bed, I will think one good thing After I walk in the door, I will shut off phone After I sip my coffee, I will text mom After I charge my phone, I will meditate for 1min
- 116. Behavior Easy Not Easy Floss 1 tooth Mouth Meditate 1 minute 20 minutes Read 1 page 1 chapter Push Ups 1 pushup 20 pushups No devices 10 minutes Evening
- 117. Reinforce the behavior through rehearsal, practice and celebration!
- 118. B=MAT
- 120. Source: BJ Fogg, Stanford University + Tiny Habits
- 121. The Habit Loop • Cue Kicks the brain into auto mode. Tells which habit to use. Routine The action you take. The habit itself. Reward Prize telling your brain “this loop” is worth remembering in the future. Source: The Power of Habit, Charles Duhigg
- 122. Outcome Behavior 1 Behavior 2 Behavior 3 + - + - + - We are a collection of habit loops
- 123. EXERCISE Habits
- 124. 1. What are your daily habits and behaviors? 2. Automatic? Burning? Common? 3. Pick three and create habit loop
- 125. What are your daily habits and behaviors? 1x / day 2x / day Many / day
- 126. Cue Routine Reward
- 127. SIX Tips
- 128. “Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek.” Obama
- 129. Success is not linear
- 131. Habits are formed through doing not thinking
- 133. Conventional wisdom: If you change your mind, actions will follow
- 135. Neurohack: If you change your actions, the mind will follow
- 137. Be weary of “all or nothing goals”
- 139. Avoid past resolutions and goals
- 141. Start small
- 143. Unlock a keystone habit
- 145. It’s ok to reset
- 147. Be realistic. Know yourself.
- 149. Beware of BHAGs
- 151. Your change needs to be easy
- 153. You become a function of your environment
- 155. Be mindful of people, places and things
- 157. Plan and schedule ahead of time
- 159. Visualize success
- 161. Adopt a mantra
- 163. Set login to your one word
- 167. “Never miss twice”
- 169. Build a support team
- 171. Share with family and friends
- 173. Write down intentions and ideas
- 175. Act on inspiration
- 179. Every morning is a new start
- 181. Focus on the underlying behaviors which lead to an outcomes
- 182. Outcome Behavior 1 Behavior 2 Behavior 3 + - + - + -
- 183. Focus on the ‘wants’ not the ‘shoulds’
- 185. Plan ahead
- 187. Be specific
- 191. Celebrate
- 195. Create a vision board
- 197. Create a stepladder
- 198. Long-term goals Short- term goals Now <1wk 1mo >3mo Steps Source: Stick with It, Sean Young PhD Dreams
- 199. SEVEN Your Plan
- 200. “The journey of a thousand miles begins with a single step.”
- 201. Day 0 My change One word Aspiration Outcome Habit(s) Avoid Steps ST goals Tips & tools
- 202. Long-term goals Short- term goals Now Wed Dec 13 1 week Wed Dec 20 30 days Fri Jan 12th >3mo Steps Dreams
- 203. Y N Y N Y N Y N Y N
- 204. Cue Routine Reward
- 205. EIGHT 30 Days
- 206. “All great achievements require time.” Maya Angelou
- 207. WED, DEC 13 Day 0
- 208. OCC Buddy Daily Text How are you? Good luck
- 209. OCC Check In Weekly Text or call What works What doesn’t
- 210. Daily Email Morning Content Journal prompt Other surprise
- 213. Fri Jan 12 Meetup 7:30am Location TBD 1 hour Qualification Round robin
- 214. How can we support you?
- 215. “Many of life’s failures are people who did not realize how close they were to success when they gave up." Thomas Edison
- 217. You can do it if you want it. Godspeed. #ICANCHANGE
- 219. ONE CHANGE CLUB