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One Change Club Workshop

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A workshop and community that helps each other build good habits, one at a time. These slides were used during our first ever workshop in New York City on December 13, 2017. More info can be found at onechangeclub.com or you can follow us on Twitter at @onechangeclub.

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One Change Club Workshop

  1. 1. ONE CHANGE CLUB
  2. 2. Meditator Sober Tiny Habit Coach Learner Husband & VC
  3. 3. Tonight’s agenda
  4. 4. 1. Welcome 2. Change 3. Self 4. Rewards 5. Habits 6. Tips 7. Your plan 8. 30 days
  5. 5. ONE WELCOME
  6. 6. What inspired OCC?
  7. 7. A few disclaimers
  8. 8. Not an expert An experiment Version One No guarantees A melting pot
  9. 9. The house rules
  10. 10. 1. A vault 2. The conch 3. Engage 4. Be vulnerable 5. Non-judgement
  11. 11. What is OCC?
  12. 12. A workshop and community that helps each other build good habits, one at a time
  13. 13. You all have one thing in common: a desire to change
  14. 14. Your objectives
  15. 15. 1. Focus on just one change 2. Support your peers
  16. 16. Before we begin
  17. 17. Let’s meditate
  18. 18. Who are you? Why are you here?
  19. 19. TWO Change
  20. 20. “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
  21. 21. Change is programmed into the universe
  22. 22. CHANGE IS A CONSTANT
  23. 23. Change is around us and within us
  24. 24. We’re constantly trying to change ourselves
  25. 25. Source: University of Scranton 41% of Americans set new year’s resolutions
  26. 26. More than 130 million people!
  27. 27. Weight loss Self improvement Save money Quit smoking Exercise Learn new skill Good deeds Find love New job Mindfulness New hobby More sleep
  28. 28. More than half believe they will succeed Source: Richard Wiseman, University of Bristol (2007)
  29. 29. Source: University of Scranton Only 9.2% feel they achieve their new year’s goals
  30. 30. If change is constant then why do we struggle to change?
  31. 31. What has stood in the way for you?
  32. 32. Suffering and failing is part of the human experience…
  33. 33. “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
  34. 34. There is good news
  35. 35. Change is possible with 1. Small steps 2. Patience 3. Persistence 4. Practice 5. Positivity
  36. 36. THREE Self
  37. 37. “To become different from what we are, we must have some awareness of what we are.” -Bruce Lee
  38. 38. What is self awareness?
  39. 39. Conscious knowledge of one’s own character, feelings, motives and desires
  40. 40. 1. Understanding emotions 2. Recognizing thought patterns 3. Tuning into our bodies 4. Notice behavior patterns 5. Accept we are responsible 6. Understanding beliefs
  41. 41. Awareness is necessary to know what and how to change
  42. 42. How does one develop awareness?
  43. 43. Effort Mindfulness Concentration Wisdom
  44. 44. Meditation Journaling Feedback Labeling Why, why, why
  45. 45. Logical Levels of Change by Robert Dilts
  46. 46. Six Levels of Thinking Spirit Identity Beliefs & Values Capabilities Behaviors Environment For what? Who? Why? How? What? Where?
  47. 47. What is self-acceptance?
  48. 48. An individual's satisfaction or happiness with oneself
  49. 49. Relaxed awareness Welcome everything Let go of rating yourself Gratitude
  50. 50. Compassion/forgiveness Learn from all parts Separate from emotions Talk to someone
  51. 51. Cultivating self-awareness and self-acceptance is the first step
  52. 52. EXERCISE Knowing yourself
  53. 53. What do I want to change? What do I need? What’s in my way? What needs to go?
  54. 54. FOUR Motivation
  55. 55. “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
  56. 56. What motivates you?
  57. 57. Intrinsic vs extrinsic motivation
  58. 58. Intrinsic Motivation: Behavior that is driven by internal rewards
  59. 59. Extrinsic Motivation: Behavior that is driven by external rewards
  60. 60. The task matters
  61. 61. Algorithmic Heuristic Set of instructions No instructions Defined path No defined path Single conclusion Many possibilities “If Then / Rewards” Intrinsic Rewards
  62. 62. Most if / then rewards tend to require time
  63. 63. If you want to develop a habit, follow the behavior with a positive emotion
  64. 64. EXERCISE Motivation
  65. 65. Think of something you’ve changed in the past. What motivated you?
  66. 66. FIVE Habits
  67. 67. “We are what we repeatedly do.” Aristotle
  68. 68. A settled or regular tendency or practice, especially one that is hard to give up
  69. 69. 45% of habits are automatic
  70. 70. We have less control over our behavior than we think
  71. 71. It’s easier to replace existing habits with new ones than to change old habits
  72. 72. Habits are formed in 66 days Source: European Journal of Social Psychology (2009)
  73. 73. But there is evidence you can form a ‘Tiny Habit’ in under a week
  74. 74. Habit formation is a learned skill
  75. 75. Some habits are more beneficial and powerful than others
  76. 76. Three types of habits (ABCs) Automatic Burning Common
  77. 77. Tiny Habits
  78. 78. • A behavior -you do at least once a day -takes less than 30 seconds -Requires little effort Source: BJ Fogg, Stanford University + Tiny Habits
  79. 79. • After I [existing habit / anchor] I will [new tiny behavior] Source: BJ Fogg, Stanford University + Tiny Habits
  80. 80. 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
  81. 81. 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
  82. 82. Reinforce the behavior through rehearsal, practice and celebration!
  83. 83. B=MAT
  84. 84. Behavior = Motivation Ability Trigger
  85. 85. Source: BJ Fogg, Stanford University + Tiny Habits
  86. 86. 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
  87. 87. Outcome Behavior 1 Behavior 2 Behavior 3 + - + - + - We are a collection of habit loops
  88. 88. EXERCISE Habits
  89. 89. 1. What are your daily habits and behaviors? 2. Automatic? Burning? Common? 3. Pick three and create habit loop
  90. 90. What are your daily habits and behaviors? 1x / day 2x / day Many / day
  91. 91. Cue Routine Reward
  92. 92. SIX Tips
  93. 93. “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
  94. 94. Success is not linear
  95. 95. Habits are formed through doing not thinking
  96. 96. Conventional wisdom: If you change your mind, actions will follow
  97. 97. Neurohack: If you change your actions, the mind will follow
  98. 98. Be weary of “all or nothing goals”
  99. 99. Avoid past resolutions and goals
  100. 100. Start small
  101. 101. Unlock a keystone habit
  102. 102. It’s ok to reset
  103. 103. Be realistic. Know yourself.
  104. 104. Beware of BHAGs
  105. 105. Big Harry Audacious Goals
  106. 106. Your change needs to be easy
  107. 107. You become a function of your environment
  108. 108. Be mindful of people, places and things
  109. 109. Plan and schedule ahead of time
  110. 110. Visualize success
  111. 111. Adopt a mantra
  112. 112. Intention Clarity Power Passion
  113. 113. Set login to your one word
  114. 114. Repetition builds muscle memory
  115. 115. “Never miss twice”
  116. 116. Build a support team
  117. 117. Share with family and friends
  118. 118. Social media Blogpost Home Work
  119. 119. Write down intentions and ideas
  120. 120. Act on inspiration
  121. 121. Don’t overload yourself
  122. 122. Every morning is a new start
  123. 123. Focus on the underlying behaviors which lead to an outcomes
  124. 124. Outcome Behavior 1 Behavior 2 Behavior 3 + - + - + -
  125. 125. Focus on the ‘wants’ not the ‘shoulds’
  126. 126. Plan ahead
  127. 127. Be specific
  128. 128. Rehearse your behaviors
  129. 129. Celebrate
  130. 130. Apps provide structure
  131. 131. Habit Tracker Todo List Notes Calendar
  132. 132. Create a vision board
  133. 133. Create a stepladder
  134. 134. Long-term goals Short- term goals Now <1wk 1mo >3mo Steps Source: Stick with It, Sean Young PhD Dreams
  135. 135. SEVEN Your Plan
  136. 136. “The journey of a thousand miles begins with a single step.”
  137. 137. Day 0 My change One word Aspiration Outcome Habit(s) Avoid Steps ST goals Tips & tools
  138. 138. Long-term goals Short- term goals Now Wed Dec 13 1 week Wed Dec 20 30 days Fri Jan 12th >3mo Steps Dreams
  139. 139. Y N Y N Y N Y N Y N
  140. 140. Cue Routine Reward
  141. 141. EIGHT 30 Days
  142. 142. “All great achievements require time.” Maya Angelou
  143. 143. WED, DEC 13 Day 0
  144. 144. OCC Buddy Daily Text How are you? Good luck
  145. 145. OCC Check In Weekly Text or call What works What doesn’t
  146. 146. Daily Email Morning Content Journal prompt Other surprise
  147. 147. FB Group Community Exercises Extra content Moderated
  148. 148. Survey Workshop Weekly Day 30
  149. 149. Fri Jan 12 Meetup 7:30am Location TBD 1 hour Qualification Round robin
  150. 150. How can we support you?
  151. 151. “Many of life’s failures are people who did not realize how close they were to success when they gave up." Thomas Edison
  152. 152. You can do it if you want it. Godspeed. #ICANCHANGE
  153. 153. s@onechangeclub.com @onechangeclub 508-958-1165
  154. 154. ONE CHANGE CLUB
  • StephenChou2

    Oct. 19, 2018

A workshop and community that helps each other build good habits, one at a time. These slides were used during our first ever workshop in New York City on December 13, 2017. More info can be found at onechangeclub.com or you can follow us on Twitter at @onechangeclub.

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