Two-Minute RuleAraştırma-İnceleme
When you start a new habit, it should take less than two minutes to do.
Jim not that way Jim. That's no way to treat a garage door, bending stiffly down at the waist and yanking at the handle so the door jerks up and out jerky and hard and you crack your shins and my ruined knees, son. Let's see you bend at the healthy knees. Let's see you hook a soft hand lightly over the handle feeling its subtle grain and pull just as exactly gently as will make it come to you. Experiment, Jim. See just how much force you need to start the door easy, let it roll up out open on its hidden greasy rollers and pulleys in the ceiling's set of spiderwebbed beams. Think of all garage doors as the well-oiled open-out door of a broiler with hot meat in, heat roiling out, hot. Needless and dangerous ever to yank, pull, shove, thrust. Your mother is a shover and a thruster, son. She treats bodies outside herself without respect or due care. She's never learned that treating things in the gentlest most relaxed way is also treating them and your own body in the most efficient way. It's Marlon Brando's fault, Jim. Your mother back in California before you were born, before she became a devoted mother and long-suffering wife and breadwinner, son, your mother had a bit part in a Marlon Brando movie. Her big moment. Had to stand there in saddle shoes and bobby sox and ponytail and put her hands over her ears as really loud motorbikes roared by. A major thespian moment, believe you me. She was in love from afar with this fellow Marlon Brando, son. Who? Who. Jim, Marlon Brando was the archetypal new-type actor who ruined it looks like two whole generations' relations with their own bodies and the everyday objects and bodies around them. No? Well it was because of Brando you were opening that garage door like that, Jimbo. The disrespect gets learned and passed on. Passed
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HOW TO CREATE A GOOD HABIT
The 1st Law: Make It Obvious
1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them.
1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
1.4: Design your environment. Make the cues of good habits obvious and visible.
The 2nd Law: Make It Attractive
2.1: Use temptation bundling. Pair an action you want to do with an action you need to do.
2.2: Join a culture where your desired behavior is the normal behavior.
2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
The 3rd Law: Make It Easy
3.1: Reduce friction. Decrease the number of steps between you and your good habits.
3.2: Prime the environment. Prepare your environment to make future actions easier.
3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact.
3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.
3.5: Automate your habits. Invest in technology and one-time purchases that lock in future behavior.
The 4th Law: Make It Satisfying
4.1: Use reinforcement. Give yourself an immediate reward when you complete your habit.
4.2: Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits.
4.3: Use a habit tracker. Keep track of your habit streak and “don’t break the chain.”
4.4: Never miss twice. When you forget to do a habit, make sure you get back on track immediately.