Your New Year Resolutions for 2020

Have you keyed together your resolutions aka goals for 2020?

Have you built the systems to create, maintain & sustain the new habits? Guess what…. you stand a huge chance for failing them!

According to our story today :

“You do not rise to the level of your goals. You fall to the level of your systems.”

Let’s start with astory:

The fate of British Cycling changed one day in 2003.

The organization, which was the governing body for professional cycling in Great Britain, had recently hired Dave Brailsford as its new performance director.

At the time, professional cyclists in Great Britain had endured nearly one hundred years of mediocrity. Since 1908, British riders had won just a single gold medal at the Olympic Games, and they had fared even worse in cycling’s biggest race, the Tour de France. In 110 years, no British cyclist had ever won the event.

 

In fact, the performance of British riders had been so underwhelming that one of the top bike manufacturers in Europe refused to sell bikes to the team because they were afraid that it would hurt sales if other professionals saw the Brits using their gear.

Brailsford believed in a concept that he referred to as the aggregation of marginal gains.

He explained it as the 1% margin for improvement in everything you do. His belief was that if your improved every area related to cycling by just 1 percent ten those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat and the weight of tires.

But Brailsford and his team did not stop there. They searched for 1 % improvement in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel and teaching riders the best way to wash hands to avoid an infection.

They searched for 1 percent improvements everywhere.

Brailsford believed that if they could successfully execute this strategy then team sky would be in a position to win Tour de France in five years time. 

He was wrong. They won it in Three Years!!! 

In 2012, Team Sky rider Sir Bradley Wiggins became the first cyclist to win the Tour de France. That same year, Brailsford coached the British cycling team at the 2012 Olympic games and dominated the competition by winning 70 percent of gold medals available

It is very easy to underestimate the importance of Small Habits and small decisions taken on a daily basis. This concept is also known as The Aggregation of marginal Gains

It’s very easy to overestimate the importance of one defining moment and underestimate the value of making better decisions on a daily basis

So often we convince ourselves that change is only meaningful if there is some large, visible outcome associated with it. Whether it is losing weight, building a business, travelling the world or any other goal, we often put pressure on ourselves to make some earth-shattering improvement that everyone will talk about

Habits

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgement, repeated everyday.”
– Jim Rohn

The case for habit formation is a compelling one.

Internalizing and automating these tiny behaviors – sets our lives up for improved health, finances, and career growth. And better versions of ourselves.

Did you know that if you improved 1% everyday then by then end of the year you would have improved almost 37% as per some frameworks.

Warning: Systems work better than goals: Being too outcome-oriented can distract from having the right processes in place to make habits effortless.

Fortunately, there is  Model available for Learning new Habits {adopted from Atomic Habits by James Clear}

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Cues>> Cravings>>Response>>Rewards

1. Cues:

A piece of information that suggests that there is a reward to be found(in the environment)

Cues can be highly visible (like your alarm going off) or subtle (you walk into your bathroom). The gateway to habit formation is identifying and using these cues to your advantage. Fill out the Habits Scorecard

Your have to make the Cues Obvious

  • Write down your current habits to become aware of them
  • Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
  • Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
  • Design your environment. Make the cues of good habits obvious and visible.

For example:

  • I like to meditate first thing after I wake up
  • I need to send weekly reports  before I leave home or I have a hard time getting that done
  • I work out before breakfast

2. Cravings

Cravings: The anticipation of a positive reward or the avoidance of negative rewards. Cravings are deep existential needs that we feel compelled to soothe on a regular basis.

You need to make the cravings Attractive:

  • Use temptation bundling. Pair an action you want to do with an action you need to do
  • Join a culture where your desired behavior is the normal behavior
  • Create a motivation ritual. Do something you enjoy immediately before a difficult habit

For example:

  • Winning social acceptance and approval
  • Reducing uncertainty
  • Achieving status and prestige

3. Response:

Response is the habit itself(the behavior).

The
third rule is all about getting out of your own way. By removing friction for
good habits (or adding friction for bad ones) you can “stack the deck” to work
in your favor.

The
small unit size is conducive to high amounts of repetition and the “number of
times you have performed a habit” is much more important than the “amount of
time you have performed it.

Your need to make a response Easier

  • Reduce friction. Decrease the number of steps between you and your good habits.
  • Prime the environment. Prepare your environment to make future actions easier.
  • Master the decisive moment. Optimize the small choices that deliver outsized impact.
  • Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less
  • Automate your habits. Invest in technology and onetime purchases that lock in future behavior.

4. Rewards

Positive reward given after the actual behavior is formed.

The first three laws of behavior change (obvious, attractive, and easy) increase the odds that you perform the action; the fourth law increases the odds that the behavior sticks

Make the reward Satisfying!!!

  • Use reinforcement. Give yourself an immediate reward when you complete your habit.
  • Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits.
  • Use a habit tracker. Keep track of your habit streak and “don’t break the chain.”
  • Never miss twice. When you forget to do a habit, make sure you get back on track immediately

  • Key Takeaways”
  • B – Breakdown the Habit into smallest component
  • O – Make the cues Obvious – to initiate the habit
  • A – Make the cravings Attractive
  • E – Make the response Easy
  • S – Make the habit satisfying

Did you think we will leave you without a template ?

3 thoughts on “Your New Year Resolutions for 2020”

  1. Pingback: Surprising Habits Keeping You from Your Goals !!! | Content That Sticks New Year Goals

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