Best Self Log – Issue 1: Habits

I’ve been looking into habits – how to create good habits and how to break bad ones.

There are some definitions for habit

  1. A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition.
  2. An established disposition of the mind or character.
  3. Customary manner or practice.

Ultimately, a habit is a learned behavior which requires little or no thought to execute. 

Habits are the building blocks of life.

My son proved this to me. A little background first – He has always been an athlete. He played football from the age of 5 and has played rugby since he was 7. He played baseball. He wrestled. He did this all while attending 3 different middle schools and 2 different high schools. He graduated high school with honors and a scholarship to an honors college – can you tell I’m proud of this kid?

He was always one of the bigger kids, fit but bigger. He decided he wanted to be different. So, he changed how he ate and trained. In the past year, he lost 30 pounds and has added a ton of muscle. How? He changed his habits. He started running, and he adjusted his decisions around food. Those changes became automatic. He works out on vacation. He is conscious of what he’s eating regardless of the context. My point is he is consistent about his training and eating every day (okay, most days – he is a college kid). He’s established new habits. The new behaviors are automatic, and the results are enviable.

Habits and consistency are what make the difference. For health, for finances, for work, for relationships, for anything.

  • It’s not about 1 workout, it’s about all the workouts over time.
  • It’s not about 1 investment, it’s about all the investments over time. 
  • It’s not about 1 good choice, it’s about all the good choices over time.
  • It’s not about 1 conversation, it’s about all the conversations over time.
  • It’s not about 1 step, it’s about all the steps over time.

To make the right things happen, create the right habits. 

These are the six habits I’m going to work on using Huberman’s Habit Plan:

  1. Weigh myself and record the result
  2. Stretch for at least 10 minutes
  3. Strength training for at least 45 minutes
  4. Write for at least an hour
  5. Read for at least 30 minutes
  6. 8,000 steps


The Science of Making and Breaking Habits

Some points and tools I found interesting

  • 00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence
  • 00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength
  • 00:38:16 Tool 3: Phase-Based Habit Plan: Phase 1
  • 00:46:29 Tool 3: Phase-Based Habit Plan: Phase 2
  • 00:55:24 Tool 3: Phase-Based Habit Plan: Phase 3
  • 01:28:26 Breaking Habits: Long-Term (Synaptic) Depression
  • 01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

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