2015.11.23_making habits - breaking habits

Making Habits / Breaking Habits

AKD_2015

Our journey 00

What are habits and how do they form

TakeawayMy experiment and findings

How do you change them?

Can habits be bad?

01 02 03 04 05

Habit “a settled or regular tendency or

practice, especially one that is hard to give up”

01

02

Routine

Icons from: http://www.flaticon.com/

Reward

Cue The Habit loop

03Can habits be

bad?

04

Yes NoI’m evil! Hello evil

05How do you

change them?

06

Icons from: http://www.flaticon.com/

The Habit loopTarget here

07So I did an

experiment

08

4%

32%

11%18%

35%

Morning

Sleeping

Evening Weekend

Work

1 month40,320 minutes 672 hours

Activity % hrsWork 53% 115Travelling 28% 62Cooking & Eating 9% 20Socialising 6% 12Break 4% 9Learning 1% 1

2nd most common activity “checking & replying to emails” (21% = 25 hours)

Work emails checked 101 times during the

study (avg. 5 times per day)

Post study avg. 8.5 times per day!

09Until next time…

›Habits are good and bad›Changing habits is hard so start small, layer and link

›Reward, repeat and believe – you can do it!

AKD_2015

Any questions? 10

Better than Before: A Psychological Field Guide to Harnessing the Transformative Power of Habit

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Making Habits, Breaking Habits: How To Make Changes That Stick

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Your perfect productive day

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Hacking Habits: How To Make New Behaviors Last For Good

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Why You Should Be Tracking Your Habits (and How to Do It Well)

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Inspiration drawn from below: