Podcast
Questions and Answers
What should you do when you mess up?
What should you do when you mess up?
Messing up one day means you're a hopeless case.
Messing up one day means you're a hopeless case.
False
What can you do to make the consequences of not following through more real?
What can you do to make the consequences of not following through more real?
It's essential to wallow in self-pity when you mess up.
It's essential to wallow in self-pity when you mess up.
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The process of change is always perfectly smooth sailing.
The process of change is always perfectly smooth sailing.
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What is momentum in the context of building new habits?
What is momentum in the context of building new habits?
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It's okay to skip two days in a row when building new habits.
It's okay to skip two days in a row when building new habits.
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What should we do when we mess up and skip a day?
What should we do when we mess up and skip a day?
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Our attitude is what will make the difference in building new habits.
Our attitude is what will make the difference in building new habits.
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Whenever you fail, it means you're incapable of changing your habits.
Whenever you fail, it means you're incapable of changing your habits.
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When you miss a day, you should thoroughly analyze what went wrong and plan to prevent it from happening again.
When you miss a day, you should thoroughly analyze what went wrong and plan to prevent it from happening again.
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It's recommended to set up consequences for missing two days in a row to motivate yourself to get back on track.
It's recommended to set up consequences for missing two days in a row to motivate yourself to get back on track.
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Missing a day means you've lost all momentum and should start over.
Missing a day means you've lost all momentum and should start over.
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It's essential to remind yourself that messing up is a normal part of changing your habits.
It's essential to remind yourself that messing up is a normal part of changing your habits.
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Study Notes
The Importance of Momentum
- Momentum is the ability to keep moving once you've started, and it's crucial to preserve it to achieve success.
- It's okay to slow down, but avoid completely stopping, as it can lead to a loss of momentum.
Overcoming Setbacks
- It's normal to have a strong desire to miss a day or two when starting a new habit, but it's essential to avoid skipping two days in a row.
- Skipping one day is a normal setback, but skipping two days starts to undo momentum.
- All or nothing thinking can be detrimental to progress, as it can lead to giving up.
The Two-Day Rule
- The two-day rule is a psychological trick to immunize oneself against small setbacks and prevent them from turning into big ones.
- When you mess up, move away from bad feelings and remind yourself that it's a normal part of the process.
- Take the setback as valuable feedback, learn from it, and adjust your approach to avoid similar mistakes.
Implementing the Two-Day Rule
- Step 1: When you mess up, deliberately move away from bad feelings about yourself.
- Step 2: Take the data from the setback and learn from it to make adjustments.
- Step 3: Set up consequences for not following through on two days to make it impossible to miss two days in a row.
Example of the Two-Day Rule in Action
- If you fail to go to the gym one day, pause and analyze why, and make adjustments to get back on track.
- Identify the problem (e.g., staying up late and being too exhausted) and take corrective action (e.g., going to bed on time and not missing the workout the next day).
Momentum and Consistency
- Momentum is the ability to keep moving once you've started moving, and it's crucial to preserve it to make progress.
- It's not necessary to maintain the same level of intensity, but slowing down is acceptable as long as you don't completely stop.
The Power of the Two-Day Rule
- Make a promise to yourself to never skip two days in a row, allowing yourself flexibility and forgiveness for minor setbacks.
- Skipping one day is a normal setback, but skipping two days can seriously undo your momentum and make it a habit.
- This rule helps you avoid all-or-nothing thinking, which can be deadly when trying to learn new habits and improve your life.
Overcoming Setbacks
- When you mess up, deliberately move away from bad feelings about yourself and focus on learning from the experience.
- Remind yourself that messing up is not a sign of failure, but an opportunity to adjust your approach and make progress.
- Take the slip-up as valuable feedback and use it to make changes to prevent it from happening again.
Putting it into Practice
- Set up consequences for not following through on two days, making it impossible for you to miss two days in a row.
- Encourage accountability by having someone else hold you responsible or making the consequences uncomfortable enough to motivate you to get back on track.
- Use the two-day rule as a psychological trick to immunize yourself against small setbacks and turn them into opportunities for growth.
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Description
Learn how to maintain momentum and consistency in your goals and tasks, even when you feel like giving up. Discover the importance of perseverance and taking small steps towards success.
