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SCIENCE OF CHANGE

Science-backed approach to changing habits and making it stick. Quit relying on willpower and motivation, use the recent research in psychology and neuroscience instead!

How intrinsic motivation is different from extrinsic motivation and why that’s important

October 9, 2019

Psychology makes a distinction between intrinsic and extrinsic motivation. 🏆 We feel extrinsic motivation when we know that the performance of a task will be followed by some benefit for us. For example: If I work out, I will look good and have more sex. If I do my homework, I will get good grades…

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Why are “small steps” an effective strategy to change your lifestyle?

September 27, 2019

A lot has been written and said about the effectiveness of small steps to change your lifestyle and to form new habits. The overall logic is the following: If you want to form a habit of reading an hour per day, begin by reading one page and gradually increase the number of pages and your…

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What is a trigger, and what role does it play in developing good habits?

September 13, 2019

In my posts about forming habits, I often write about the importance of choosing the right trigger for each new habit. Let me tell you more about what it is and why it is crucial. In the context of the psychology of habits 🧠, a trigger 🕹(a.k.a. context, anchor, anchor moment, cue) is something that…

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How To Formulate New Habits in a Right Way

August 30, 2019

A vaguely worded habit is one of the typical mistakes a person who is trying to improve his lifestyle makes. Here are some examples of new habits that customers need my help with. They want to: Spend 3 or 4 hours a week on hobbies Eat more healthy Regularly go to the pool Start learning…

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