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  • In his book, The Happiness Advantage, happiness researcher Shawn Achor discusses how he wanted to make practicing guitar a daily habit.

  • However, he encountered a problem that plagues everyone: He couldn't motivate himself to do it.

  • No matter how much he tried, his guitar remained in the case.

  • Achor's problem is a common one:

  • If you want to change a habit in the long-term, in the beginning, you have to rely on willpower.

  • But willpower is a finite resource and can't be relied on.

  • In other words, the more decisions you make on a daily basisthe more likely you are to experience what psychologists call decision fatigue.

  • Once you experience decision fatigue, improving habitsespecially at the end of a stressful daybecomes less of a priority.

  • Habitual, negative behaviors, like watching television instead of going to the gym, become routine.

  • Given a choice, we almost always go with the disempowering habits instead of the habits that are good for us.

  • They offer us a path of least resistance and become the easier choice.

  • But what if you had a tool to reshape that path entirely?

  • A tool that made positive habits more accessible?

  • In Achor's example, he realized that having to remove his guitar from his closet increased the effort he needed to start practicingeven if that effort only cost him an extra 20 seconds.

  • Those 20 seconds meant the difference between doing his habit and not.

  • He came to a resolution: put his guitar in the center of his apartment.

  • The results?

  • He practiced guitar for 21 days straight without exception.

  • Achor called this The 20 Second Rule.

  • He says, "Lowering the barrier by just 20 seconds was all it took to help me form a new habit."

  • The 20 Second Rule not only can be used to build new empowering habits, but it can be used to ease the transition between negative and positive ones as well.

  • Achor's next experiment was to replace watching television when he returned home from work with reading and writing his book.

  • This time, he took the batteries out of the remote and moved themyou guessed it – 20 seconds away.

  • Here are his findings:

  • The next few nights when I got home from work, I plopped down on the couch and pressed the 'on' button on the remoteusually repeatedly, forgetting that I had moved the batteries.

  • Then, frustrated, I thought to myself, 'I hate that I do these experiments'.

  • But sure enough, the energy and effort required to retrieve the batteriesor even to walk across the room and turn the TV on manuallywas enough to do the trick.

  • There are multiple ways you can experiment with the 20 Second Rule.

  • Just remember, as a rule of thumb:

  • You need to decrease the activation energy you need to do positive habits and increase it to do negative habits.

  • If you want to replace a bad habit like drinking alcohol after work,

  • consider moving your pint glasses to another room in your house or leaving alcohol that's best served chilled unrefrigerated.

  • No one wants to drink a beer or white wine that hasn't been chilled.

  • If you'd like to minimize the number of hours you spend online, delete the social media apps on your smartphone.

  • The extra effort needed to go to the app store, download the app, and enter your account details will help with fighting this habit.

  • If you want to eat more healthy, consider doing one weekly grocery shop for the whole week.

  • Prepare your lunch and dinner meals in advance,

  • so when you are hungry, the extra effort needed to go and buy something new will help you pick the already prepared healthy food.

  • If you want to make brushing or flossing your teeth a habit, put your toothbrush right next to your bed, so you can just grab it and start brushing your teeth.

  • It's easier to start brushing your teeth and then go to the bathroom, than to first go to the bathroom and start it there.

  • If you liked the video leave a like, and comment below how would you apply the 20 second rule

  • and to what habit?

  • Anyway don't forget to subscribe and thanks for watching!

In his book, The Happiness Advantage, happiness researcher Shawn Achor discusses how he wanted to make practicing guitar a daily habit.

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B1 US guitar rule brushing effort watching television willpower

THE 20 SECOND RULE - HOW TO BUILD A NEW HABIT

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    趙翠郁 posted on 2021/03/15
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