Habits, friction and environment
How to make a habit hold without relying on motivation: triggers, friction and identity.
Motivation does not hold
Motivation is a state, not a resource. It fluctuates with sleep, mood, the season. Building a system on it is building on sand.
What does hold: triggers, friction and identity.
1. The trigger: habit stacking
A new habit hooks onto an existing one. The formula: after this existing habit, I do this new habit.
After putting my bag down when I get home, I empty my capture notebook. After shutting my computer down, I plan tomorrow. After the Friday afternoon coffee, I do my weekly review.
The trigger has to be specific and unmissable. In the evening is not a trigger; after putting the washing machine on is.
2. Friction
The rest is part of the Organisation & Planning module
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