Book Atomic Habits, Chapter 17 Full
Description
Read MoreVocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
Filipino (Tagalog)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Chapter 17 How an accountability partner can change everything. After serving as a pilot in World War two, Roger Fisher attended Harvard Law school and spent 34 years specializing in negotiation and conflict management. He founded the Harvard negotiation project and worked with numerous countries and and world leaders on peace resolutions, all stage crisis and diplomatic compromises. But it was in 19 seventies and 19 eighties as the threat of nuclear war escalated. That feature developed perhaps his most interesting idea. At the same time. At that time, Fisher was focused on designing strategies that could prevent nuclear war. And he had noticed troubling any sitting president would have access to lunch codes that could kill millions of people but would never actually see anyone die because he would always be thousands of miles away. My suggestion was quite simple. He wrote in 1981 put that nuclear code number in a little capsule and then implant that capsule right next to the heart of volunteer. The volunteer would carry with him a big heavy butcher knife as the as he umpire with the president. If you ever if ever the president wanted to fire nuclear weapons, the only way he could do so, it would be for him first. The only way he could do so would be for him first with his own hands to kill one human being. The president says George, I'm sorry, but tens of millions must die. He has to look, he has to look at someone and realize what that is, what an innocent that is. Blood on the white house carpet. It's reality, but it's reality. Brought home when I suggested this to friends in the pentagon, they said, my God, that's terrible having to kill someone would start the president's judgment. He might never push the button. Throughout our discussion of the Fourth Law, behavior change. We have covered the importance of making good habits immediately satisfying vicious proposal is an inversion of the portal. Oh, make it immediately unsatisfying just as we are more likely to repeat and experience when the ending is satisfying. We are also more likely to avoid an experience when the ending is painful. Pain is life is an effective teacher. If a failure is painful, get speaks. If a failure is relatively painless, it gets ignored. The more immediate and more costly a mistake is, the faster you learn from it. The threat of a bad review forces of lumber to be a good at his job. The possibility of a customer never returning. Makes restaurant create good food the host of cutting the wrong blood vessel. Makes a surgeon master human autonomy and cut carefully. When the consequences are severe, severe. People learn quickly. The more immediate the pain, the less likely the behavior if you want to prevent bad habits and eliminate unhealthy behaviors. Then adding an instant cost to the action is a great way to reduce their ads, repeat bad habits because they serve us in some way and that makes them hard to abandon. The best way I know to overcome this predicament is to increase the speed of the punishment associated with the behavior that can't be a gap between the action and the consequences. As soon as action include an immediate consequences, bigger begins to change. Customers pay their bills on time when they are charged a late fee, students show up to class when their grade is linked to attendance, will jump through a lot of hopes to avoid a little bit of immediate pain. There is of course a limit to this. If you're going to rely on punishment to change behavior, then the strength of the punishment must much the relative strength of the behavior it is trying to correct to be productive. The most, the host of procrastination must be greater than the course of action to be healthy. The host of laziness must be greater than the host of exercise. Getting fined for smoking in a restaurant or failing to recycle adds consequences to an action behavior on the ships. If the punishment is painful enough and reliably enforce in general, the more local, tangible concrete and immediate consequences consequence, the more likely it is to influence individual behavior. The more global intangible vogue and the late consequences. The less likely it is to influence individual behavior thankfully there is a straightforward way to add an immediate cost to anybody habit, create a habit, contract the habit, contract. The first seat belt law Was passed in New York on December 1, 1984. At that time, just 14% of people in the United States regularly wear a seat belt, but that was all about to change within five years. Over half of the nation had seat belts. Today, wearing a seat belt is enforceable by law in four in 49 of the 50 states and it's not just the legislation legislation. The number of people wearing seatbelts have has changed dramatically as well. In 2016 over 88% of Americans bubbled up each time they got in the car and just over 30 years there was a bit reversal in the habits of millions of people. Laws and our relations are an example of how government can change their habits by creating about by creating a social contract as a society. We collectively agree to abide by certain rules and then enforce them as a group. Whenever a new piece of legislation in tax impulse behavior, laws banning smoking inside restaurants, mandatory recycling. It is an example of a social contract shaping our habits. The group agrees to and to act in a certain way and if you don't follow along, you'll be punished just as government just love to hold citizens accountable. You can create the habit contract to hold yourself accountable habit, contract is a very well or written agreement in which you state your commitment to a particular habit and the punishment that will occur. If you don't follow through, then you find one or two people to act as your accountability partner and sign off on the contract with you brian Harris has brian Harris an entrepreneur from Nashville Tennessee was the first person I saw put this strategy into action. Shortly after the birth of his son, Harris realized he wanted to shed a few pounds. He wrote up a habit contract between himself, his wife and his personal trainer. The first version with brian's number one objective for quarter one of the 2017 is to start eating correctly again so he feels better, looks better and is able to hit his long term goal of £200 at 10%. But if below that statement has laid out a roadmap for achieving his ideal outcome. Base number one, get back to a strict low carb diet in quarter one Base number to start a strict macro nutrient traffic program. In quarter two base number three refine refinement in the details of his diet and workout program in quarter three finally wrote out each of the daily habits that would get him to his code for example, write down all food that consumes each that he consumes each day and weigh himself each day and then he listed the punishment. If you fail. If Grant doesn't do these two items, then the following consequences will be enforced. He will have to dress up each workday and each sunday morning for the rest of the water dress up is defined as not wearing jeans, t shirts, hoodies or shirts. He will also give Joey his trainer $200 to use as his his if he, if he misses one day of loving food at the bottom of the rich Harris his wife and he's trying to outside the no at the bottom of the page, Harris, his wife and his trainer all signed the contract. My initial reaction was that a truck like this seem overly formal and unnecessary, especially when the signatures, especially the signatures. But Harris convinced me by convinced me that signing the contract was an addict was an indication of seriousness anytime I escaped that anytime I skipped this part, he said, I start slapping almost immediately three months later after hitting his targets for carter. When Harris upgraded his school's consequences escalated to if he misses his carbohydrate and protein targets, he had to pay his trainer $100 and if he failed to weigh himself had to give himself, he had to give his wife $500 for use as he as she saw fit perhaps most unfaithful, perhaps most painful if he forgot to run sprints, he had to dress up for work every day and we're in Alabama that Alabama had the rest of the quarter. The arrival of his beloved old working the started to work with his wife and trainer, acting as accountability partner and with the habit contract clarifying exactly what to do which they hire is loose the week to make bad habits and satisfying your best option is to make them painful in the moment. Creating a habit, contract is a straightforward way to do exactly that even if you don't want to create a full blown habit contract, simply having an accountability partners to support the immediate murder joe writes a joke or some every day she does that some of the challenge with a friend which helps them both stay accountable knowing that someone is watching can be a powerful motivator. You are less likely to procrastinate or give up or give up because there is an image that cause if you don't follow through, perhaps they'll see you as an untrustworthy or lazy. Suddenly you're not only failing to uphold your promises to yourself but also failing to uphold your promises to others. You can even automate this process thomas frank an entrepreneur in boulder colorado weeks up at 5 55 each morning and if he doesn't, he has a tweet automatically schedule that says 6, 10 and I'm not because I am lazy place to this, replace reply to this for $5 via Paypal women by assuming my alarm during a malfunction. We're always trying to present our best selves to the world, become our hair and started and dress ourselves carefully because we know these habits are likely to get a positive reaction. We want to get good grades and graduate and graduate from top schools to impress potential employers and mates and our friends and family. We care about the opinions of those around us because it helps if others like if others likes us, this is precisely why getting an accountability partner or signing a big contract can work, can work so well. Chapter summary version of Fourth law, behavior change is made unsatisfying. We are less likely to repeat a bad habit if it is painful or unsatisfying and accountability and accountability partner can create immediate cost to inaction. We are, we care deeply about what others think of us and we do not want others to have lesser opinion of us habit, contract can be used to at the social cost to any behavior it makes the cost of violating your premises public and painful knowing that someone else is watching. You can be a powerful motivator. To rate a good habit. Feel about that habits, sports card, write down your current habits to become aware of them. Use implementation intentions. I will behavior at time, inclusion use habits starting after current habit. I will. You have it design your environment, make the use of good habits obvious and visible. Use temptation. Bundling bear in action. You want to do with an action. You need to do, join a culture where you decide where your desired behavior is the normal behavior, Create a motivation ritual, Do something you enjoy immediately before a difficult habit which is friction, decrease the number of steps between you and your good habits from the environment, prefer your environmental, Make future actions easier, Master the decisive moment. Optimist a small choices, choices that deliver outsized impact. Use the two miniature. Don't skill your habits until they can be done in two minutes or less. Automate your habits, invest in technology and one time purchases that love in future behavior. Use reinforcement, give yourself an immediate reward when you complete your habit, make doing nothing enjoyable when avoiding bad habit. Design a way to see the benefits. Just habit to keep track of your habits strict and don't break the chain. Never miss twice when you forget to do a habit, make sure you get back on track immediately, reduce exposure, remove the use of your bad habits from your environment. Reframe your mindset, highlight the benefits of avoiding your bad habits, increase friction, increase the number of steps between you and your bad habits. Use a commitment device, restrict your future choices to the ones that benefit you get an accountability partner as someone to watch your behavior play the habit, contract, make the cost of your bad habits public and people And that's it. Then for chapter 17, Thank you