Change your behavior by pairing a new habit with something you already enjoy. Next year will be a crucial year for Erika Kirgios as she works to complete her doctorate, publish academic papers and try to land a faculty job at a university.
Kirgios and Milkman tested temptation bundling in a study published this year of more than 6,000 members of 24 Hour Fitness gyms around the United States. One group was given a free audiobook and encouragement to listen to it while working out; a second group was given the free audiobook without the extra nudge; and a third group didn't receive the book.
Milkman declined to name which loathed charity her husband might pick to send 10 bucks whenever she slips her phone out at the table. But use your imagination, and brainstorm how you can up the ante financially to encourage positive behavior in yourself or a friend.For goal setting, you can follow the WOOP framework, which stands for Wish, Outcome, Obstacles and Plan. That means beginning with a wish and imagining a positive outcome that could emerge from achieving that goal.
That's one way to avoid what behavior change researchers call the Abstinence Violation Effect, in which you say "screw it" after missing a day of routine and let it slide even more. So use your slips as an opportunity to learn.
A lot of these tools are described in the book “Atomic Habits”, which I would highly recommend.
The best way, I think, to do anything is not to tru to do it and let it come.
Hopefully the MSM will stop spreading BS in 2021. Probably not. 🙄
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