21 APR 2024 · Making progress is satisfying, and visual measures provide clear evidence of your progress. As a result, they reinforce your behavior and add a little bit of immediate satisfaction to any activity. Visual measurement comes in many forms: food journals, workout logs, loyalty punch cards, the progress bar on a software download, even the page numbers in a book. But perhaps the best way to measure your progress is with a habit tracker - let's explore in some more depth...

14 APR 2024 · Step 4 of changing habits is that it needs to be enjoyable for it to last. Simple bits of reinforcement like soap that smells great or toothpaste that has a refreshing minty flavour can offer the immediate pleasure we need to enjoy a habit. Change is so much easier when it gives us  joy. It is more likely we will repeat the behaviour when our expereince is satifying. Our human brain has evolved to prioritise immediate rewards over delayed ones. Key points in helping us change our behaviours are in this i-Mind Map: https://jimbennett.global/wp-content/uploads/2024/04/Creating-Good-Habits-2.pdf

7 APR 2024 · Making  Good Habits Inevitable and Bad Habits Impossible Sometimes success is less about making good habits easy and more about making bad habits harder. This is an inversion of the 2nd STEP of Behaviour Change "Make it Attractive". If you find yourself struggling to follow through on your plans make you bad habits more difficult by creating what pschologists call a commitment device. Commitment devices are useful because they enable you to take advantage of good intentions before you can fall victim to temptatioin. For example - if you are looking to cut calories ask your server to split your meal in two and box half of it 'to  go' before the meal is served... Let's explore further...... For an i-MindMap of key insights please follow this link: https://jimbennett.global/wp-content/uploads/2024/04/Creating-Good-Habits.pdf

24 MAR 2024 · Even when you know you should start small, it’s easy to start too big. When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon. The most effective way that's known to counteract this tendency is to use the Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.” You’ll find that nearly any habit can be scaled down into a two-minute version..... For an i-MindMap of the latest update please click below: ttps://jimbennett.global/wp-content/uploads/2024/03/ZeChanges-Rev4.pdf

17 MAR 2024 · Conventional wisdom holds that motivation is the key to habit change. Maybe if you really wanted it, you’d actually do it. But the truth is, our real motivation is to be lazy and to do what is convenient. Despite what the latest productivity best seller will tell you, this is a smart strategy, not a dumb one. Energy is precious, and the brain is wired to conserve it whenever possible. It is human nature to follow the Law of Least Effort, which states "that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work." Look at the well worn path in the grass where people "cut corners' to 'save time' (smile) rather than walking on the pathway...... This link for an i-Midmap https://jimbennett.global/wp-content/uploads/2024/03/ZeChanges-Rev3pdf.pdf

10 MAR 2024 · Making our Lives Easier It is easy to get bogged down trying to find the optimal plan for change: the fastest way to lose weight, the best programme to build muscle, the perfect idea for a side job. We are so focused on figuring out the best approach that we never get around to taking action. As Voltaire once wrote, “The best is the enemy of the good." This is the difference between being in motion and taking action. The two ideas sound similar, but they’re not the same. Let's explore....

3 MAR 2024 · This week we examine the cause of our bad habits and how to avoid them. The 'higklightd' are as follows.... The cause of our habits is the prediction that precedes them. (the 'activator') This prediction leads to a feeling. Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative ones. When we create a motivation ritual by doing something we enjoy immediately before a difficult habit it then becomes a pleasure to do. Let's examine this topic in more depth.... For a summary of the key points please find this link to an i-MindMap https://jimbennett.global/wp-content/uploads/2024/03/ZeChanges-2.pdf

25 FEB 2024 · Whenever we are unsure how to act, we look to the group (the many) to guide our behaviour. We are constantly scanning our environment and wondering, “What is everyone else doing?” We check reviews on Amazon or Yelp or TripAdvisor because we want to imitate the “best” buying, eating, and travel habits.... Likewise, humans everywhere pursue power, prestige, and status. Historically, a person with greater power and status has access to more resources, worries less about survival, and proves to be a more attractive mate. Let's explore in more depth....

18 FEB 2024 · This week we look at culure and the role of family and friends in shaping our habits. Humans are herd animals. We want to fit in, to bond with others, and to earn the respect and approval of our peers. Such inclinations are essential to our survival. For most of our evolutionary history, our ancestors lived in tribes. Becoming separated from the tribe, or worse, being cast out—was a death sentence. “The lone wolf dies, but the pack survives.” As Charles Darwin noted, “In the long history of humankind, those who learned to collaborate and improvise most effectively have prevailed.” As a result, one of the deepest human desires is to belong. And this ancient preference exerts a powerful influence on our modern behaviour. We'll explore the powerful effect of those close to us in our social environment..... Please click this link for more details https://jimbennett.global/wp-content/uploads/2024/02/ZeChangesRev1.pdf

11 FEB 2024 · In our 2nd STEP of ZeChange let's learn how to make a habit attractive and irresistible. It may not be possible to transform every habit into a supernormal stimulus, we can however make any habit more enticing. To do this, we must start by understanding what a craving is and how it works. Today we begin by examining a biological signature that all habits share—the dopamine spike. Research has shwn that when it comes to habits dopamine is released not only when we experience pleasure,but when we anticipate it. It is the anticipation of a reward, not the fulfillment of it, that gets us to take action. Our brain has far more neural circuitry allocated for wanting rewards than for liking. Let's explore in more depth.... Please click this link for a 'summarising' i-Midmap. https://jimbennett.global/wp-content/uploads/2024/02/ZeChanges.pdf