habits…kryptonite or superpowers? lgma future leaders forum clare edwards
TRANSCRIPT
Habits…Kryptonite or Superpowers?
LGMA Future Leaders Forum
Clare Edwards
40 – 50%
“Habits are the choices that all of us deliberately make
at some point and then stop thinking about but continue
doing, often every day”
Charles Duhigg, author of ‘The Power of Habit’
“What
fires
together,
wires
together”
Hebb’s Law
66
Basal Ganglia
Amygdala
• As each rat learned how to navigate the maze, its mental activity decreased
• Within a week, the brain structures related to memory had quietened, voila – a habit is born
The Habit Loop
CRAVING
From the Power of Habit by Charles Duhigg
1.
2.
3.
From the Power of Habit by Charles Duhigg
The Habit Loop
From the Power of Habit by Charles Duhigg
Work-based Habits
?
B.S.O.S.
Curiosity?
Distraction?Relief from complexity
Carry on workingRealise I’m late
Meeting reminder
Get more done?
Flexibility, Freedom?Being ‘in the moment’
Pre Frontal Cortex (PFC)The CEO!
Strategies to change existing Habits
“To change an old habit, we must address an old
craving, keep the old cue, deliver the old reward but
feed the craving by inserting a new routine”
TimeLocationCompanyPrevious actionEmotion
Craving?Substitute
Work?Yes – great
No – try another reward
Triggered by the old cueDelivers same rewardSet an implementation intention
KEEP THE SAME CUEPROVIDE THE SAME REWARDINSERT A NEW ROUTINE
Curiosity?
NOVELTY, CHANGE,DISTRACTION
DOPAMINE HIT?
Choice?
Creating New HabitsThe Magic Ingredients
1.
Set Implementation Intentions “If I’m asked to do a task and I’m busy then I shall
ask what level of priority it takes because it will help me with my productivity”
“When my ‘take a break’ alarm sounds, I will allow myself one minute before committing to taking my break because I know it will improve my energy and attention”
“After I leave the team meeting I will transfer notes to my to do list because otherwise it’ll never get done and I’ll be back to square one”
2.
3.
4.
Make it easier to do the hard thing
And harder to do the easy thing
5.
6.
Bb
M
The Language of Habit
The Slippery Slide of the Snake
I’m going to try to do my best
Bb
M
The Language of Habit
The Slippery Slide of the Snake
I’m going to try to do my best
Haven’t you heard, ‘old habits die hard’?
Bb
M
The Language of Habit
The Slippery Slide of the Snake
I’m going to try to do my best
Haven’t you heard, ‘old habits die hard’?
This is going in the ‘too hard basket’ (66 days!)
Bb
M
The Language of Habit
The Slippery Slide of the Snake
I’m going to try to do my best
Haven’t you heard, ‘old habits die hard’?
This is going in the ‘too hard basket’
I’m sorry I CAN’T do/have that unfortunately
Bb
M
CHANGE your Language!
The Slippery Slide of the Snake
The Ladder of Excellence and
Success
I’m going to try to do my best I’m committing to this decision
Haven’t you heard, ‘old habits die hard’?
Have you read the book ‘the brain that changes itself’?
I’m sorry I CAN’T do/have that unfortunately
Replace I CAN’T with I DON’T
I’ll get around to it tomorrow NOW is the only time
7.
Value aligned goal – “to be the best leader I can be, effective and efficient”
SIMPLE cue – turn on the laptop
Prioritise productivity
routines
CLEAR reward – e.g. music on the way
home, a beer , sense of completion?
Craving a sense of accomplishment
Improved leadership capabilities?
Productivity routines - from working harder to working smarter
1.Schedule activities according to your personal energy
2.Prioritise prioritising
3.Simplify through chunking
4.STOP multitasking!
5.Aim to work in sprints
Productivity routines - from working harder to working smarter
6. TAKE breaks
7. Remove or minimise distractions
8. Delegate where possible
9. Avoid thinking when you don’t have
to
10. Reflect, review, refresh
Consequencesof no change?
Impact of planned change?
Resources
www.tinyhabits.com
“We are what we repeatedly do. Excellence, then, is not an act,
but a habit” Aristotle, 384 – 322 BCE