decisions and habits

The timing of rewards is very critical

timeliness

Find ways to celebrate that truly create a sense of "glow"

It is not used when the behavior is stable, but it can be used when changing the environment or expanding the scale of the habit.

Search the Internet and receive training (when the motivation is strong)

Getting started (first step)

downsize

As one habit becomes autonomous, start adding another—if this process makes you feel optimistic and you can see the path forward more and more clearly, you're doing something right.

Be the person I want to be, help me achieve my important desires, be small but have a big impact

1. Don’t put too much pressure on yourself to try to develop higher-order habits. If you are sick, tired, or even just in a bad mood, scale down the behavior to the smallest possible level. You can always raise the bar if you want to do more, but you can always lower the bar to the minimum if necessary. Flexibility is part of the skill. 2 If you want to do more, don't limit yourself. Let motivation tell you how much to do and how to do it. 3. If you do a lot, be sure to celebrate the extra effort. If you put too much pressure on yourself to improve a habit, you risk feeling miserable or frustrated, which in turn weakens the habit. If this happens, you can offset the negativity by celebrating yourself twice as much. 4. Use emotional markers to help you find boundaries. Emotions such as frustration, pain, and avoidance are signs that something is wrong with your habits, perhaps because the difficulty level is rising too much, too quickly. But if you are feeling a little tired of your current habits, then you may need to make it more difficult.

1. Embrace the identity you want to embrace and complete "I now consider myself to be..." 2. Participate in activities related to people with new identities 3. Learn the lingo and understand who the experts are 4. Wearing clothes is also a way to show identity Common Tips 4. Update your social media pages with a profile photo that reflects your new identity and see how people react. 5. Teaching others or being a role model can strengthen your perception of your new identity.

Order behavior---at me. . . After that, I will. . .

Match physical location, match frequency, match purpose

If I want to. . . , then what do you think I should do to succeed?

For the degree of influence of wishes, first estimate and then adjust

Feasibility and reality of behavior

The new habits we get in the end are behaviors we can do even when we are busiest, least motivated and in the worst condition.