Habits exist to save our brains
effort
“Habits, scientists say, emerge because the brain is
constantly looking for ways to save effort. Left to its own devices, the brain
will try to make almost any routine into a habit, because habits allow our minds
to ramp down more often.”
Biologically, we form habits to save energy, so anything we
do regularly will become a habit.
Cue, routine, reward
“This is how new habits are created: by putting together a
cue, a routine, and a reward, and then cultivating a craving that drives the
loop.”
“Cravings are what drive habits. And figuring out how to
spark a craving makes creating a new habit easier.”
Habits are a simple action loop that consists of a cue, a
routine, and a reward. For example, waking up in the morning might be the cue
that drives the routine of brushing our teeth, which yields the reward of
having a clean and refreshed feeling in our mouth. The habit loop is driven by
cravings. For instance, we might crave the feeling a clean and refreshed mouth,
which will lead us to go through the routine of brushing our teeth when we get
the cue of waking up. To understand and change our existing habits, in addition
to creating new ones, it’s essential we understand the cue, routine, reward
habit loop.
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The Golden Rule
“The Golden Rule of Habit Change: You can’t extinguish a bad
habit, you can only change it.”
Habits are hard-wired into our brains. So while it would be
nice to be able to erase this hard-wiring, it’s not possible. So we have to be
intentional about changing our bad habits into good ones, rather than focusing
on eliminating the bad ones from our system.
How to change habits
“Rather, to change a habit, you must keep the old cue, and
deliver the old reward, but insert a new routine. That’s the rule: If you use
the same cue, and provide the same reward, you can shift the routine and change
the habit. Almost any behavior can be transformed if the cue and reward stay
the same.”
“However, to modify a habit, you must decide to change it.
You must consciously accept the hard work of identifying the cues and rewards
that drive the habits’ routines, and find alternatives. You must know you have
control and be self-conscious enough to use it”
If we want to change our habits, we should keep the cue and
reward the same, but change the routine. For example, imagine that we smoke a
cigarette every time we drink coffee in the morning. The coffee is the cue,
smoking a cigarette is the routine, and the high we get from the cigarette is
the reward.
To change this behavior, we need to first consciously choose
to do so and then identify the cues and rewards around the routine we would
like to change. For instance, we can replace the smoking a cigarette routine
with something else when we drink our morning coffee. We might, for example, do
a short exercise routine after we drink our coffee that releases endorphins and
gives us a high that feels as good as the high from cigarettes.
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Keystone habits
“…some habits have the power to start a chain reaction,
changing other habits as they move through an organization. Some habits, in
other words, matter more than others in remaking businesses and lives.”
“Keystone habits transform us by creating cultures that make
clear the values that, in the heat of a difficult decision or a moment of
uncertainty, we might otherwise forget.”
Keystone habits are habits that have the power to change
habits in other areas of our lives. For instance, exercise is a keystone habit.
When we start exercising regularly, we often start doing other healthy
behaviors naturally. If you get done with a good workout, instead of grabbing
the usual cheeseburger and french fries, we’re more likely to grab a healthier
snack, such as a protein shake.
We also are more likely to get better sleep and feel happier
due to the endorphins that are released from exercise. Collectively, these
changes will likely make us more successful in our personal and professional
lives. If you want to improve your life, identifying keystone habits that move
you in the direction you want to go is a great way to do so.
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The importance of agency
“When people are asked to do something that takes
self-control, if they think they are doing it for personal reasons—if they feel
like it’s a choice or something they enjoy because it helps someone else—it’s
much less taxing. If they feel like they have no autonomy, if they’re just
following orders, their willpower muscles get tired much faster.”
“Simply giving employees a sense of agency—a feeling that
they are in control, that they have genuine decision-making authority—can
radically increase how much energy and focus they bring to their jobs.”
If we need to do something that requires self-control, our
sense of agency has an important role in how taxing that activity is on our
brains. For activities we feel that we have chosen, it requires less willpower
to accomplish the activity
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