20 Questions
What should you do when you mess up?
Remind yourself that it's not a sign of being a hopeless case
Messing up one day means you're a hopeless case.
False
What should you do with the data from your slip-up?
Learn from it and see what needs to change
You need to really, really feel that it's impossible for you to miss ____________________ in a row.
two days
What can you do to make the consequences of not following through more real?
Have someone hold you accountable
It's essential to wallow in self-pity when you mess up.
False
What should you ask yourself when you miss a workout?
What happened there?
The next step is to go to bed ____________________ and not miss your workout tomorrow.
on time
Match the following steps with the correct response:
Step 1 = Don't let bad feelings get in the way Step 2 = Take the data and see what you can learn Step 3 = Set up consequences for not following through
The process of change is always perfectly smooth sailing.
False
What is momentum in the context of building new habits?
The ability to keep moving once we've started moving
It's okay to skip two days in a row when building new habits.
False
What can happen when we're ultra-strict with ourselves and freak out when we're not perfect?
We may send ourselves into a downward spiral and think, 'Well, I'm so far gone now I might as well give up.'
The two-day rule is a psychological __________ that helps us immunize ourselves against small setbacks.
trick
What should we do when we mess up and skip a day?
Forgive ourselves and move on
Our attitude is what will make the difference in building new habits.
True
What is the result of giving up when trying to build new habits?
Destruction of consistency
One day is a normal __________, but two days starts to seriously undo our momentum.
setback
Match the following phrases with their corresponding meanings:
Momentum = Our ability to keep moving once we've started moving Comfort zone = The tendency to run back to our old habits Two-day rule = A psychological trick to immunize ourselves against small setbacks All or nothing thinking = Thinking that we're so far gone now we might as well give up
What should we do in Step 1 when we mess up?
Deliberately move away from bad feelings about ourselves.
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).
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.
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