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Warning: May be Habit Forming

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the v-th out around here and the for a really good morning everybody thank you all for being here also questioned the start this talk how many of you made a New Year's resolution
series on now that's about what it's expect up descent
so actually going down all the but backup indorsement except use and keep user so 40 per cent of Americans on average you there always or usually make a new year's resolution the know the 17 per cent do so everyone so on this ions that up if the menus resolution and you're still on track with the resolution the brand of ways but uh the so what percentage of people do you think that make resolutions actually follow through Hey jettison answers a it the answer is 8 8 per cent of people who make a new year's resolution managed to follow through on a new year's resolution do it they set out to do so the edit button and standards now your far from alone that's normal and to give you some context your
answer about the same as taking a deck of cards shuffling employing a softer touch low 0 odds of hitting you use resolution over 92 per cent chance the failure we 7 years solution so let's talk about what we can do to ship those onto her faith but 1st a
disclaimer I want everybody in this room to know that URI a beautiful person just as you are the I talk a lot about health and fitness and so on and talk about those things because that's my story that's how I learned all of this stuff but I'm not telling you that you need to go out and lose weight or get fitter do anything like that that is a very personal choice that only you can make for yourself and I don't know why that is here the but these principles and it's a you about despite the fact that I'm talking a lot about health and fitness applied anything you can take when I tell you about today and apply these principles that anything that you might wanna do in your life if you do wanna lose weight if you do I that I'm not about to so don't take anything MRSA is the gospel truth don't do it because NEC said to do it when your land on the side of the road the torn Achilles owing anybody say but next said to go run so that's 7 let me tell you live up my story we show visible it is on the slide but that's an asthma inhaler and in the background of that title slide I allows was a kid really you about the and my mom when I was talking about the starch from the story of signing up for soccer this circuit I want to soccer and did the practice and in practice when she got there I was doubled over is hard as I could the graph could not bring she had in my as Manila and slowly but surely my breathing return to normal nowadays of kids have asthma there's all sorts of things they can do all sorts forever treatments back then not so much asthma treatment consisted of there's a rescue inhaler it you can breathe take 2 puffs if that doesn't work good words you good luck to you and so because of that I also very sedentary get what so instead of P E a lot because it has a flare ups and I was picked last for every team that ever was for anything that sort of thing but so the appetite of a growing boy so a pretty much whatever I want right and per BMI which I know is not a perfect measurement but erbium I've been obese my entire life this is me a couple summers ago my
son was for my daughter had just turned 1 our maybe you have multiple kids but the adjustment from 1 kid the 2 he's not a doubling of Africa it's exponential the and that transition was particularly hard for me and my family trying to balance a very demanding job and raising 2 kids in being a good husband and so I basically a my way through it I stress state all the time and and very little time for exercise my weight topped out somewhere around 2 30 in that's about what I am in that picture but the shape I struggled to keep up with my son we're running around soccer ball around here but really despite all that was an should losing weird infect the I'd tried and failed so many times in my life but I just basically bought into the idea that I was a big person was anything that I could do to change my physical fitness from like every time I tried but failed but all of my previous attempts and follow a similar pattern I think I think this'll be finite everybody in here rate say because this this
cycle of non finishes when you decide do something new you get super motivated your super excited about yeah do this thing here a lose weight and so you do the 1st thing about fine you start doing stuff as matter what you up to the Jan you up on the treadmill for 30 minutes because that's the only piece of equipment gym that you recognize maybe later when you get Breydel traders weight machines are for today man the treadmills enough and so over time going to the gym over an eating the trend for 30 minutes not seeing lot of result you start to realize that this is part of in vivo us maybe it's going take more work than you thought I was take and so you start to lose your motivation 3 trips a week to the gym turns into 2 turns into 1 turns into 0 and you did not they say can't hurt to try but this is prove this sometimes so persecuting because if you do this over and over you follow the cycle repeatedly at some point you start to believe wise about yourself you start to believe that you're not the kind of person that finishes thing we start to believe that you don't have any discipline we start to believe that you're lazy None of those things are actually true you just following 1 patient trap and turns out it's really difficult to get anything done if you're relying on motivational power it done we know this because of this may not Roy Baumeister the I was 1st introduced in him in Charles do expose the power capital talk more about but 99 Inductive Baumeister his team did an experiment at Case Western University that's gone on to become our modern understanding of the world the what is this they recruited a group of students to come and ostensibly for a taste perception axes all the students of U. here's a scandal time to arrive I want you to skip the meal immediately prior years scandal time and make sure that you fasted for at least 3 hours at time the just more hungry and to torture them Baumeister his team baked a batch of
chocolate chip cookies in experiment meeting prior to the subject's arrival now imagine how these chocolate chip cookies would smell the feud skip a meal immediately prior to this In your starting they must have smelled of measles so the researcher greater than 2nd down at a table 1 on this table on
1 side where chocolate-chip cookies just been baked still more that melting on the other side everybody's favorite a bowl radishes yeah now the researchers explained that cookies and rashes have been deliberately chosen because they were opposite ends of the fiber spec chocolate chip cookies a sweet and salty radishes a veteran among and they assigned each person experiment either to the could be cohort for the reddish comport have you had the good fortune to be assigned a cookie coworker only work here was the 3 chocolate chip cookies if you're assigned the radish cohorts your job was the 3 actions and researchers stressed that it was imperative for the integrity of the experiments that you only in your assigned In the wrapper and so some of the people from the reddish cohort would pick up the truck which the look at so long you would smell it and I would put down great resignation new people and yeah nobody actually 8 the wrong food which is remarkable in my mind but that wasn't the crux of the experiment after that date the researcher returned and told them that they needed to wait 15 or 20 minutes for the the flavor profile amount to fade quick and 1 of the next phase of the experiment and 0 by the way we're waiting would you mind helping us with another expect working on problem-solving approaches seeing and different people solve problems the and about this paper with this
diagram in front of the people from the research center special a activities as many as they no task was to trace every line in this diagram without repeating any segments for lifting offensive but on try as long as they wanted to the given Bell so if you get borders just ring the bell come back in here a big deal the try as long as you want to the 1 problem you can do it it's impossible you literally cannot trace every line in this figure without lifting a pencil 1 and that's what the researchers found out about my team wanted test they wanted to see if there is any difference and persistence between people assign the cookie cohort and radical what the so here's what they found the people rational work
manager 19 . 4 attempts at work in to this problem they spend on average 8 minutes and 21 seconds and that a possible problem of previous persists the cookie cohort on the other hand the the 34 . 3 attempts on average and spent 18 minutes and 54 seconds framework awake you probably know that number is actually skewed on the low side because the researcher set a time limit of 30 minutes they would let anybody work longer than 30 minutes on this problem a number of people the cookie court had that problem they were still working at 30 minutes when the researcher came in and nobody entrenched awarded a problem and so the conclusion about about Western esteem drew from this is that will power is a lot like a muscle it's really easy to work your willpower to exhaustion just like lifting a weight over and over again eventually your muscles in fatigue and get out and so the spend all day at work keeping yourself on Task The USDA you'll have willpower elected 9 to tackle something significant your Bruce this was my 1st big
realization and your willpower will fail you every single file simply called this is what I mean by the motivation when you run out charge headlong into something your internet the trough we you run out of motivation in you can keep doing what you're trying to do you can't grit your way through the accomplishments life it just won't work but if
you look at the cycle of non finishes and you look at these 1st 2 items the the there's a lot of energy and motivation present those 2 steps we always act so how can we channel that energy more productive what should we do with that motivation the let another B. J. Fogg Candes and
B. J. Fogg has a term for this bj is a researcher at Stanford and founder of the Stanford persuasive technology the he's a lot of research around human motivation the current coined the term motivation ways to describe this initial Russian energy motivation accompanies that every time we decide to do something new the
so how does this work let's say that you for the server Paul you're doing you're going to is like this track you know 1 of 2 things you could on 1 hand and down your local search shop grabbed the 1st search for the court I wet suit Palau on wave and start trying to serve if you learned a certain to recognize how foolish that would be on the other hand we define a good instructor books some lessons Prince of equipment the check it out if you like it but lessons on a regular repetition so that you can get good at certain the 1st pass is just the cycle of non finishes example that's what we all do decide to charge headlong into something the 2nd path is what Dr. Fogg would encourage us to do namely do the important hard to do metalwork work up front when you energy motivation to do it so that following through on behavior later is used there was a hard to do an important network what I mean by that was if you think you should have 1st of all we should look yourself in the mirror you should look yourself in the mirror be really honest with yourself very much like to running out of control he looks up and be really honest with yourself thinking through your goal in making a planned reaches really hard work sorry my notes a now the place running you should look 7 be really honest with use of it turns out it's really when somebody asks you do something it's a lot easier to say yes then say no right so this is even if you don't wanna do it's always easier to say yes then the same now all turns out it's easy to do this with yourself as well when you decide to do something it's easy to tell yourself yes your charge of new that thing than to say we're that of know that I wanna do that the so what signs we fail because we say yes to something out of obligation weight loss is a perfect example of this every 1 of us who was trying to lose weight as and when life has said yes to weight loss out of societal obligation versus actually desiring to do the hard work ourselves we say yes out obligations your way less committed to doing it and half-hearted then becomes very expensive when these failures start to pile up so you start something new you have to admit yourself up from but it's going to get really hard and yet the side of it's really worth pursuing if you say yes then you can make a real commitment to it's not fun that don't forget so if you say yes in use either make a commitment to it was that look like and you wanna pick your goal and make a plan to get there thinking for your goal and making a planet it there's really hard work that's when she should do it in your motivations high and having a plan of France which you from being the person goes out and spends a thousand bucks on a surfboard and went to collect dust in the garage for years this
thing about all this in my life is that I stumbled into it all sort of backwards my journey to better help again here reduce land in Austin it's a staple smoothies announced the my wife discover greens movies here she would go once a week to get agrees with the activity of a class and she been doing that for months trying to convince me the whole time how wonderful they were and I should try the yeah no so the migraine couldn't taste there's no way she finally managed to tighten into despite my fear of green leafy vegetables and what we anything else the and I really liked it much to my surprise and so for christmas 2015 my wife and I always decided by
ourselves something together is a big Christmas given for christmas 2015 our big Christmas gift each other was environments the no I'm an always that of the opinion that Woods it would be silly to spend this much money on a blunder who need support all blunder nobody turns out to be 1 of the best investments I have ever made that's a why in the course of looking for recipes to make with this giant mining of a blunder I ran across this website called Simple Green's movies . com In
December 2015 turning all of us who just got a fancy new blunder for Christmas they were running a 30 degrees with the challenge we signed up for this thing that's a new recipes bits in a shopping lists in your only job was to make this movie and drink it once a day for 30 days whether somebody's enough for me right ago wasn't doing of
fruits fruits and veggies in mind I I like greens movies or lot truly active do that and so was my 1st goal drink smoothly for breakfast every day for 1 the now I didn't know all the things that I know I had I had done all the researcher habits so I'm looking a really good goal here this theory are 16 months after that initial challenge and this is what I
have for breakfast almost every day it really is that color in a really does taste amazing so
how did it stick Haralick into something that step for 16 months for me when I really hated LP heating up to that point before so like I alluded to the goal is very well structured it's super simple I should the making drinker green movie once a day for 30 days talk moments in 5 minutes so number today
your initial goal should be so small that you would feel silly not reasoners dental floss in the background here is that B. J. Fogg is done as a program called tiny habits were the coaches your your heart assembles and how to get them that so week-long program supershort is number 1 recommended goal for that program has to do with oral hygiene but it's not what your teeth it's lost 1 2 His if you want someone to them is very low inviting plus 1 to but what can happen when you force 1 to we got the fossils are irregular my fears my oldest lost right and setting that tiny goal what you start building up a pattern of successor let your success begin to snowball in which you build momentum that lets you had other more difficult it's but the goal was only part
of my success what what else was there about this 30 day greens movie challenge it works so well for me letter to there they had me a plan made it super easy In my e-mail every week I go shopping lost all I had to do was go to the grocery store and by what was on the list and in addition the rest my grocery shopping we every day so the recipe grab a couple things out of the freezer tossing the blender turned on lot recently no not required on my part all the so this is what mean say do the work of trying to make it easy for yourself later when you when you lose motivation I was opening the freezer and looking on would work free during the now make up a recipe I probably would have been as successful as I was with this all laid out in easy-to-follow step-by-step but it turns out there's another secret weapon here that really made the occurring this creates new plan had all of the ingredients and it's a habit it's help me for 16 months so site outline ideas and this is where we
bring up Charles image in his book the power of having earlier the it do it picks apart the biological and practical aspects of how build secure make big changes in your life this is the book you want Glad read this book also at the same place he does with biology so this is the
Corona or section of the human brain what that means is if somebody took my head and sliced in half right here this is what it would look like do explains it like this the brain is lying I'm in the outer layers of the onion or the layers that have been most recently added from an evolutionary perspective this is where complex thought takes place if you paid a painting write some code this is what's happening in the outer layers of the brain deeper in the center of the brain meaning in a more primitive structures things that regulate breathing digest in your heart rate things like that In surrounding the base of the brain stem on either side is a golf ball size mass called the basal ganglia almost all animals brains have 2 very primitive structure want things of the basal ganglia does for us is recognized store and replay happen it is an automatically the we know this because an
experiment run by a group of scientists at MIT in the mid 19 nineties involving rats mazes and chocolates so here's the rigs diagram of the experiment
from the power plant they set up a T-shaped makes they put the rat on 1 and that behind a door and on the other and that's where branched out on 1 side there's chocolate on here so there's no the chapel was always in the same place and this means they never moved from 1 side or the other I always like that on the left leg from the from the rats perspective I took these rats minus the size the made inserted implants in their brains we can measure the brain activity as they were writing this maze and trying to navigate this maze so the 1st open the door there's a loud click and they could see furious activity in rat brain rat snare from scratch the walls of try climb up and eventually would scamper its way down you might wanna write look round that finally it would turn left and find a chocolate after 2 done a few more times the researcher started to see the activity in the brains decline they having to think it's hard work this makes they learning and a couple weeks later after the rats and run this maze hundreds of times it they a really interesting pattern as soon as the door clicked open the rat would immediately run through the maze turn left straight to the chocolate what they saw was immediate spike in brain activity when work like it's not rat's brain essentially went idle In another spiking activity the end when the when the I got the chocolate the only part of the brain that was acquired during this was the basal ganglia the
this recognition and automation of behavior is called Behavior child at the basis of what forms habits for so how many of you when you sat on this morning to put your shoes on had the consciously think about how to type of nobody right this happen how many of
you when you brush your teeth this morning thought about putting toothpaste on a toothbrush but actually consciousness decision 0 before I brush my teeth I should really put into space on the approach like you need to think about brushing your teeth that was omitted for you walked in the bathroom picked up you brushing what's town that even thinking about it's automatic because the basal ganglia has child that behavior for Europe ways of automatically on you this is what Charles the refers to as the habit for a prince the
rats that we've looks like this 1st there's a q when the door clicks open the rats associate that click with elements in chocolate let's get back to this and so it triggers the basal ganglia it again in replay this pattern that's 13 rat runs down this Mays terms like the reason of the rat runs down it's amazing turns left is because at the end of that routine there's reward that reward is what triggered the rats . rats brain to encode this process in the 1st place because it knew that by consistently following this set of stamps it would be rewarded and evolutionarily speaking rats like food they want to continue living and so they're going to do this reliably every time a door clicks turns out our brains are doing this encoding for us all the time we just don't realize ob range from really lazy they like to say 5 in the more things that our brains can shut down the basal ganglia the more of this critical thinking time our brains can free up for doing more important 1 you know like we're tying your shoes or brushing your teeth you're thinking about the day-ahead might be thinking about a meeting my case you're fretting about a talk that you had to give it frees your bring up you all that stuff all on a meeting the simple repetitive elements of your life but that also means that your brain armies things like 0 I'm really stressed out what would help that is a double cheeseburger the exact same mechanism significant portions of our lives automated by habits that we don't recognize solution this is why the sleeping stuck so
easily for me every morning when I saw the dynamic sitting on a cabinet but buyouts through challenge the decision maker was RT may have no discipline required I looked at the day's recipe got the stuff out of the freezer through the wonders drink migrants through the I was rewarded every day by this explosion of flavor in my mouth that I really like and that's amazing explosion of flavor immediately reinforce that behavior taught my body that it wanted to that because when did that when it made a smoothly it get something that taste really good and over time given that it made it feel really good as well it and energy there's in so my body became accustomed if you
want some hints on what lesser number 3 is the deliberately building have is far more effective than just deciding to make a change if you can build a change make into a habit it yourself the automated make doesn't require any will power on your part just happens Johnson hands-on training in doing this like imagination check B. J. Fox tiny habits program just google tiny habits of the result number 1 the program last week he signs of a new cohort literally every week in what you through setting and achieving 3 very simple Goals uh ifyou wanna dig deeper therefore we read our
this brings up another 1 of Charles the rigs key concepts the idea of keystone habits the idea is that some predators so powerful that they can trigger other have someone in Greece Moody's turned out to be 1 of those habits for me and I didn't know the direct says you're more likely to stumble only she some habits when you do something that's very scary for you and for me and I know this is the sounds kind of silly but for eating healthy is always been scary I don't like the way all the things they sort of have I've always liked richer fatty achieve your foods and so the idea of taking 1 of my meals every day and voting exclusively something of a little scary for me by someone of the sun had started drinking the 1 sometimes even twice a day had more energy they conquered my fear I was expired inspired to do more to get fit the
and so so long term goal of losing 50 pairs and a short-term goal of regularly going to the gym specifically to spend 30 minutes on the elliptical the various specific reason I think you wanted that the 2nd the thing about this is the Green's Moody's a self-reinforcing right of this wonderful blast of labor in this mind-numbing torture device you so much so here's how I went about building a haven't making myself you this thing that I really in 1 view on the basis on Tuesday Thursday and Sunday i change in work close before death then after I this going here now after having kids to bed REM ejemplos honors committed so I want to the gym what what other word while you have to know yourself to the other EC ineffective reward this is why I think you look 1 of the things that I love most in life is time reading and you can have 2 kids I don't get a lot of time to read life is too crazy for me sit down and read on regular basis but the elliptical happens to be a full body workout that I can do while I'm still reading a book and so I can convince myself that it was worth getting O'Neal took for 30 minutes for the sake of reading if that is a work for you you might trading of that piece of can you read you the cookie immediately after your workout even matter that it's counterproductive at 1st as long as your positively reinforcing the behavior that you want to encode your life your brain and your brain will code you and eventually you can wean yourself off of that extrinsic reward because your brain or starting with on things like the dopamine's who's that you get from working out or if it's a sitting down and in concentrating on something for 30 minutes your brain will get upon the feeling of success that comes from but in order to initially encode the habit you may have achievable mandates in chocolate so that users of turns out though that sometimes it's hard to get that have right and my elliptical have failed miserably smes scandals inconsistent I make excuses ever really hard Tuesday and our just I STD an island of Agenda Morrow never went tomorrow ever so weak selling with the gym twice some weeks once some weeks not at all when I fell back into the same old patterns of beating myself up for not being able to make myself go to the gym so how do you fix a failing added well habits adjust
simple systems were all softwaredevelopers we know what to do with systems same Carpenter has done a lot of thinking about systems is not greater from Oregon is written a couple books on systems thinking in both business and in your personal in the book that I read was this the systems might that might sense about taking systems mind-set set in your own life now before you out by this book I will warn you that it's a bit of an eccentric 3 and there's some things that I definitely don't agree with that there's 1 central idea that I wanna bring up and it's this idea that literally everything in life is made up of systems was that me the takeaway is that we spend our lives running around fighting fires in the form of results remain I'm not going to the gym 3 times a week come on self go to the gym 3 times a week should be that hard when instead what we should be doing is realizing that that's a system there's a whole set of steps and processes that we accept successfully going to the gym 3 times a week if not doing that ignore the end result figure out your systems right taking dividing by itself this is a really
powerful chip and thinking going far beyond practical implications how many of you have heard of the idea of a blameless postmortem so this is another example of systems thinking when your system falls over or something breaks yeah critical production value the set your team down not to establish claim that figure out who's using a fire but figure out what was wrong with your system and what changes you can make to your overall process to prevent that thing from happening again it's a very healthy very encouraging process focus largely on learning and if it's done right everybody walks with feelings and nobody walks away feeling be up the same principles apply when you start applying systems mind-set to your own life not only and I focusing on the root causes of why I'm not going to the gym I'm shifting blame for me from me being lazy around this upon arrival finish to my system it's not that I have a personal for of my system screwed up what go and fix the system things like procrastination lack of discipline become clues not personal moral failings and when what you're most looking to do a snowball success and other success that's a really important thing and so I looked at my
attempted elliptical have I found to there was I had given myself too much of a choice to make was a choice the required the exercise will power at the end of the day specifically when I was completely out of will house so obviously on a regular basis I'm gonna fail choice I'm tired from the dates in ways Saddam what she the online interventions so how can I take that choice away well for me the answer was no extreme I decided I was going to work out every day uncompromising so that way there wasn't a decision to make it was just the thing that I did it turns out that it's really easy it's a lot easier to encode habit when you do something on a very regular not that did work for me another thing that I could have done is decided that I'm going to work out Tuesday Thursday Sunday non-negotiable because if you do something on the same day same time even if it's not on this in it's not every day it's easier for you encode that into the thing that prevents you from coding and to have it is the habit that the trap and I've got into negotiating with myself In telling myself that I can always give more so it's the same and the scale is set of a work out every day but but then there was another problem with that out there from systems receptor that was a really unrealistic memory I have 30 minutes of a spherically will talk 30 minutes a day why couldn't deal was dry 15 minutes to the gym Gamliel elliptical her 30 minutes and dry 15 minutes itself for some reason psychologically the need to commit to an hour of time was a huge psychological barrier I could make the commitment to 30 minutes of time especially 30 minutes of reading so what I do so I bought nautical for pronounced so that I didn't have to drive to the gym I I made this thing that I want to do even easier for myself now I realize that sort of an extreme example but that's why you have to look at yourself in the mirror and decide is is really something our collective because sometimes if you wanna make big changes in your life as debugging the systems you're gonna find out you have to make some significant investment to in making things happen so their work yeah but
so fine but my elliptical on February the 6th and that started as 73 day long streak of getting 30 minutes of cardio there and as you can imagine I lost a ton of weight in a 73 days it turns out that Apple did something really smart when the implemented count this is just a glorified Seinfeld counter not familiar with the idea of seinfeld calendar it's that if you wanna reachable way should busbar calendar on the wall input x i calendar for every day that your that you do the thing you want to In eventually have a chain that you don't wanna bright when you decide to work out every day to get 30 minutes of cardio every day if this becomes a cycle count and there were there were definitely days in that stretch that the only reason the only reason I only look tool because I had a 20 day streak and from me that in or break April the 19th I have some about and then work out stressed luckily enough off the wagon for of that but I got back on pretty quick building the success enabled me to tackle 1 of my biggest fears and right I don't
understand what a big deal this is for me you have to understand how much I did life my whole life I mean really relative people enjoyed learning in my mind these people were aliens I couldn't understand why anybody would wanna do that why would you wanna run when nothing was chasing your major being but I want surrender she likes to Argentina not a regular runner but she ran track in high school and she's always enjoyed running so this was awakening investment spending time by why 1 how Iraq in elementary school I would beg my mom for a note on the data we have to do the mile run what the president's the scope of this I would beggar right know excuse me for a few days later you have to do it so September 20 16 asserted couched a 5 K I get my daily cardio routine but I just sub than the county 5 K run 3 days a week In October I hit the infamous weak 583 computer uncovered by the provenance of its where your workout ramps up from 2 8 minute periods of running with a 5 minute walk break in between 2 straight up 29 around it's a pretty big jump pretty intimidating and I a plan propeller if if I couldn't do it but I was a square repeat we 5 no big deal but this I support myself I didn't think that I could do it and so when I did week 5 the 3 attached if I think I ran the 1st mile of my entire life and literally never right continuous mild or as a 35 old during the 1st model I stuck with testify 5 things like it running continuous but slow 5 and then I signed up for a race and I underestimated how motivating that was the view from such a pretty
hard for a felon actual training plan my goal was to get under 30 minutes the dead I finished in 28 minutes and 40 seconds way faster than I expected to I believe my previous best by about 3 minutes this last Sunday arena captain k
in Austin it's 1 of the most famous races in Austin 21 thousand 300 runners in this race and my previous fastest 10 K was about an hour and 2 minutes so I said than ours Michael reasonable seem like using the top of course this silly with 21 thousand other runners end up finishing in 57 minutes and 2 seconds I got the text message on my fellow my official time and I tear up all the was 1 of the biggest achievements of my life to be able to run a 10 K that fast and the look at the work that had taken me to that point my runs in now my favor parts of a week In race days or some like Faraday's of the year to get go around this amazing tribal people were all oriented around fitness and running it's it's very reinforcing so tired up let's talk about how to
get your people's 1st take a long-term view so I mentioned when I said In this whole journey when I decided I was gonna get that I set a goal of losing it back it but didn't entire date that instead it was just this nebulous thing out in the future that I wanted to get to why did tied states and and things to work things like getting the gender is we getting elliptical 7 days a week working on my fitness that way we take a long-term view it smoothes out the bumps in the road it once you find the joy in the process verses being fixated on sprinting to this goal called 2nd set goals along with the like you snowball success this is how I became a writer I did the elliptical thing every day for 73 days and then I did it again Running was really scary for me to be only looked over top my body to seek out endorphins and so when I took away the extrinsic reward that 30 minutes of reading I found that the endorphins were enough for me I was so profound this the small this from being on elliptical that the big endorphin goes from from writer 0 man that was in the way reinforcing for me and all the needed that extrinsic rewards the the exercise itself was enough to build habits and optimize the with system mind-set this takes the blame of yourself lets you focus on building habits and optimizing them and not focusing on things that you might perceive his personal Baillargeon takes responsibility off of you and lets you do what you know already know how to do from your job you already know how to approach and debugger system successful apply that skill your life you work too hard you make a better write better writing code bill habits around in deliberate practice you may get better concentrating build habits around periods of concentration and slowly build on imports but deep work is about exactly that exactly we talked about both systematizing in building up patterns of the form line
so today away 180 pounds 50 pounds of my people I'm at my lowest weight of my adult life and by far the best fitness I drink 1 the 2 variance movies a day I get 30 minutes of cardio 6 to 7 days a week I've gone from hating running during an average of 20 miles a week in all this stuff is driven by systems inhabits requiring very little will how long it take nothing else away today that's what I want to hear anybody can do this the you set stand will power will get you there In learn how to hack your way around will help for how to build systems and habits that will get you to used up like this to 5 I don't have a what will of I feel that this so many times in my life in my life before I finally figured out and you can do it makes a lot you have
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Weg <Topologie>
Güte der Anpassung
Gradientenverfahren
Reihe
Bildauflösung
Ausnahmebehandlung
Kontextbezogenes System
Datensicherung
Computeranimation
Standardabweichung
Bildauflösung
Maschinenschreiben
Videospiel
Einfügungsdämpfung
Gewicht <Mathematik>
Graph
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Annulator
Quick-Sort
Chipkarte
Rechenschieber
Perfekte Gruppe
Digitaltechnik
Wort <Informatik>
Ultraviolett-Photoelektronenspektroskopie
Auswahlaxiom
Einflussgröße
Brennen <Datenverarbeitung>
Bildauflösung
Fitnessfunktion
Resultante
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Shape <Informatik>
Gewicht <Mathematik>
Punkt
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Familie <Mathematik>
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Computeranimation
Virtuelle Maschine
Twitter <Softwareplattform>
Prozess <Informatik>
Mereologie
Mustersprache
Dreiecksfreier Graph
Delisches Problem
Leistung <Physik>
Metropolitan area network
Aggregatzustand
Subtraktion
Verbandstheorie
Prozess <Informatik>
Gruppenoperation
Besprechung/Interview
Cookie <Internet>
Profil <Aerodynamik>
Urbild <Mathematik>
Phasenumwandlung
Bildauflösung
Integral
Tabelle <Informatik>
Softwaretest
Subtraktion
Zwei
Zahlenbereich
Framework <Informatik>
Computeranimation
Task
Diagramm
Informationsüberlastung
Mittelwert
Rationale Zahl
Identitätsverwaltung
Cookie <Internet>
Inverser Limes
Figurierte Zahl
Gerade
Leistung <Physik>
Energiedichte
Videospiel
Dreiecksfreier Graph
Elektronische Publikation
Computeranimation
Internetworking
NP-hartes Problem
Suite <Programmpaket>
Videospiel
Einfügungsdämpfung
Gewicht <Mathematik>
Kontrolltheorie
Datennetz
Wellenlehre
Wellenlehre
Güte der Anpassung
Stellenring
Automatische Handlungsplanung
Term
Hinterlegungsverfahren <Kryptologie>
Computeranimation
Energiedichte
Weg <Topologie>
Vorzeichen <Mathematik>
Rechter Winkel
Dreiecksfreier Graph
Server
PRINCE2
Message-Passing
Videospiel
Green-Funktion
Klasse <Mathematik>
Programmierumgebung
Hilfesystem
Ordnungsreduktion
Quick-Sort
Computeranimation
Data Mining
Bit
Minimalgrad
Green-Funktion
Prozess <Informatik>
Green-Funktion
Mailing-Liste
Physikalische Theorie
Computeranimation
Impuls
Punkt
Momentenproblem
Assembler
Green-Funktion
Zahlenbereich
Anwendungsspezifischer Prozessor
Mereologie
Mustersprache
Vererbungshierarchie
Kantenfärbung
Datenstruktur
Optimierung
Videospiel
Addition
Torus
Web Site
Green-Funktion
Mathematisierung
Automatische Handlungsplanung
Mailing-Liste
Font
Mereologie
Leistung <Physik>
Speicher <Informatik>
E-Mail
Bildgebendes Verfahren
Leistung <Physik>
Lesen <Datenverarbeitung>
Besprechung/Interview
Gruppenkeim
Ruhmasse
Bitrate
Marketinginformationssystem
Code
Arithmetisches Mittel
Diagramm
Rechter Winkel
Perspektive
Garbentheorie
Primitive <Informatik>
Datenstruktur
Speicher <Informatik>
Schreib-Lese-Kopf
NP-hartes Problem
Bildschirmmaske
Dämpfung
Rechter Winkel
Perspektive
Datentyp
Basisvektor
Mereologie
Mustersprache
Schreiben <Datenverarbeitung>
Unrundheit
Mustererkennung
Marketinginformationssystem
Computeranimation
Kraftfahrzeugmechatroniker
Prozess <Physik>
Besprechung/Interview
Element <Mathematik>
Term
Raum-Zeit
Computeranimation
Entscheidungstheorie
Spannweite <Stochastik>
Verbandstheorie
Menge
Mustersprache
PRINCE2
Resultante
Energiedichte
Wellenpaket
Vorzeichen <Mathematik>
Gebäude <Mathematik>
Mathematisierung
Mereologie
Zahlenbereich
Optimierung
Computeranimation
Leistung <Physik>
Entscheidungstheorie
Videospiel
Abstimmung <Frequenz>
Sichtenkonzept
Green-Funktion
Mathematisierung
Besprechung/Interview
Term
Computeranimation
Energiedichte
Arbeit <Physik>
Rechter Winkel
Mustersprache
Basisvektor
Cookie <Internet>
Wort <Informatik>
Ordnung <Mathematik>
Schlüsselverwaltung
Lesen <Datenverarbeitung>
Resultante
Videospiel
Bit
Prozess <Physik>
Physikalischer Effekt
Mathematisierung
Besprechung/Interview
Physikalisches System
Biprodukt
Fokalpunkt
Systemprogrammierung
Bildschirmmaske
Menge
Videospiel
Kontrollstruktur
Wurzel <Mathematik>
Figurierte Zahl
Videospiel
Zentrische Streckung
Gewicht <Mathematik>
Mathematisierung
Physikalisches System
Ein-Ausgabe
Zählen
Hinterlegungsverfahren <Kryptologie>
Quick-Sort
Computeranimation
Entscheidungstheorie
Hinterlegungsverfahren <Kryptologie>
Auswahlaxiom
Verkettung <Informatik>
Regulärer Graph
Festspeicher
Dreiecksfreier Graph
Basisvektor
Extreme programming
Auswahlaxiom
Leistung <Physik>
Feuchteleitung
Videospiel
Wechselsprung
Weg <Topologie>
Wellenpaket
Medizinische Informatik
Zwei
Koroutine
Automatische Handlungsplanung
Kontrollstruktur
Modelltheorie
Grundrechenart
Frequenz
Computeranimation
Videospiel
Punkt
Prozess <Physik>
Sichtenkonzept
Zwei
Gebäude <Mathematik>
Schreiben <Datenverarbeitung>
Physikalisches System
Frequenz
Code
Systemprogrammierung
Konzentrizität
Bildschirmmaske
Menge
Geschlecht <Mathematik>
Prozess <Informatik>
Mustersprache
Mereologie
Term
Message-Passing
Gerade
Aggregatzustand
Fitnessfunktion
Metropolitan area network
Videospiel
Gewicht <Mathematik>
Mittelwert
Gebäude <Mathematik>
Physikalisches System
Varianz
Computeranimation
Leistung <Physik>
Fitnessfunktion
Vorlesung/Konferenz

Metadaten

Formale Metadaten

Titel Warning: May be Habit Forming
Serientitel RailsConf 2017
Teil 10
Anzahl der Teile 86
Autor Means, Nickolas
Lizenz CC-Namensnennung - Weitergabe unter gleichen Bedingungen 3.0 Unported:
Sie dürfen das Werk bzw. den Inhalt zu jedem legalen und nicht-kommerziellen Zweck nutzen, verändern und in unveränderter oder veränderter Form vervielfältigen, verbreiten und öffentlich zugänglich machen, sofern Sie den Namen des Autors/Rechteinhabers in der von ihm festgelegten Weise nennen und das Werk bzw. diesen Inhalt auch in veränderter Form nur unter den Bedingungen dieser Lizenz weitergeben.
DOI 10.5446/31298
Herausgeber Confreaks, LLC
Erscheinungsjahr 2017
Sprache Englisch

Inhaltliche Metadaten

Fachgebiet Informatik
Abstract Over the past year, I’ve spoken at several conferences, lost 30 pounds, and worked up to running my first 5K, all while leading an engineering team and spending significant time with my family. I also have less willpower than just about everyone I know. So how’d I accomplish those things? Let’s talk about how to build goals the right way so that you’ll be all but guaranteed to hit them. We’ll work through the process of creating systems and nurturing habits to turn your brain into your biggest ally, no matter what you want to accomplish!

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