Habit Mechanic (eBook)

Fine-Tune Your Brain and Supercharge How You Live, Work, and Lead

Jon Finn (Autor)

eBook Download: EPUB

2022 | 1. Auflage
580 Seiten
Bookbaby (Verlag)
978-1-5445-2897-7 (ISBN)

Infos

Do you want to feel and do better? The biggest problem you face is that most self-help, training, and coaching is outdated and ineffective in our challenging world. Why? It's NOT rooted in cutting-edge science about how your brain ACTUALLY works and what ACTUALLY stops you from fulfilling your potential. The solution? Become a 'Habit Mechanic.' Dr. Jon Finn will teach you how. This NEW, uniquely powerful approach draws on proven insights from cutting-edge neuroscience, behavioral science, psychology, and world champions. You'll learn how to quickly develop better habits for resilience, performance, and (if you want) leadership by using our award-winning 'Habit Mechanic' and 'Chief Habit Mechanic' tools, proven to change lives and used by more than 10,000 people. Improve work-life balance Understand yourself by developing your 'Habit Mechanic intelligence' Discover your 'Destructive Habits' and your 'Super Habits' Supercharge motivation Reduce stress Stop beating yourself up Improve your sleep, diet, exercise, brain health, and performance Build robust confidence Perform under pressure Boost focus and productivity (ideal for hybrid work) Become a world-class leader Build high-performance cultures and outstanding teams

Dr. Jon Finn founded the award-winning Tougher Minds consultancy and has three psychology-related degrees, including a PhD. He has worked in performance psychology, resilience, and leadership science for over 20 years. Tougher Minds uses cutting-edge insights from psychology, behavioral science, neuroscience, and world champions to help organizations develop 'Habit Mechanics' and Chief Habit Mechanics'-resilient people, outstanding leaders, and world-class teams. Having trained and coached over 10,000 people, Dr. Finn, and his colleagues, work with global businesses, high-growth startups, individuals, elite athletes, coaches and teams, leading educational institutes, families, the UK government, and think tanks. For podcast episodes and free resources, visit: tougherminds.co.uk.

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Do you want to feel and do better? The biggest problem you face is that most self-help, training, and coaching is outdated and ineffective in our challenging world. Why? It's NOT rooted in cutting-edge science about how your brain ACTUALLY works and what ACTUALLY stops you from fulfilling your potential. The solution? Become a "e;Habit Mechanic."e; Dr. Jon Finn will teach you how. This NEW, uniquely powerful approach draws on proven insights from cutting-edge neuroscience, behavioral science, psychology, and world champions. You'll learn how to quickly develop better habits for resilience, performance, and (if you want) leadership by using our award-winning "e;Habit Mechanic"e; and "e;Chief Habit Mechanic"e; tools, proven to change lives and used by more than 10,000 people. Improve work-life balance Understand yourself by developing your "e;Habit Mechanic intelligence"e; Discover your 'Destructive Habits' and your 'Super Habits' Supercharge motivation Reduce stress Stop beating yourself up Improve your sleep, diet, exercise, brain health, and performance Build robust confidence Perform under pressure Boost focus and productivity (ideal for hybrid work) Become a world-class leader Build high-performance cultures and outstanding teams

Textauszug

1.

Quick Start

A Two-Minute Daily Exercise to Make Your Life Easier

Welcome! My name is Dr. Jon Finn. At the time of writing, I have been working in the fields of resilience, performance, and leadership psychology for over 20 years. I have completed three degrees in these areas, including a PhD.

Through my work I know that many people try to be their best, but they fail. However, this is not their fault. It is the advice they are given that is faulty, and sometimes dangerous (e.g., as exposed in the BBC’s 2021 documentary Bad Influencer: The Great Insta Con). Later, I will explain more about the flaws in how we have traditionally been taught to be our best.

My Mission?

To make it easier for people from every background to consistently feel better, do better, and (if they want to) lead better. If you want to unlock your amazing potential, I wrote this book to help you.

On top of my academic qualifications, I have also spent over 25,000 hours developing and delivering training and coaching programs. I have learned that the key to ACTUALLY consistently feeling, performing, and (if you want to) leading better is to fine-tune your brain. But the ONLY reliable way to do this in our challenging world is by becoming what I call a “Habit Mechanic.” This is a NEW approach that I have created to help people be their best.

My team and I have also designed a range of simple, practical, science-based, and award-winning tools to help individuals and teams become Habit Mechanics, and leaders become Chief Habit Mechanics. These are tried and tested, and have already helped over 10,000 people be their best more often. These tools are proven to change people’s lives.

Create Your First “Daily TEA Plan”

The first Habit Mechanic Tool I will show you how to use is called the “Daily TEA (Tiny Empowering Action) Plan.” It is based on cutting-edge science but is simple to use. It only takes two minutes to complete and will help you do a little bit better every day.

Step One—Rate Yourself

First, ask yourself this question:

How well did you do your best to be your best and achieve your goals yesterday (or so far today, if yesterday feels like too long ago to remember ☺)?

You could say you did great, or you failed. But I’d like you to be a bit more accurate because this will be more helpful for you. So please rate yourself from 1 (you failed) to 10 (perfect). You are probably somewhere in between.

Figure 1.1: Don’t worry if you are not 100% sure about your score; just go with your best guess or gut feeling.

This is what I call an intelligent “Self-Watching” exercise.

When I think about how well I did my best to be my best, I consider things like how well I managed my sleep, diet, exercise, stress, and productivity, and how helpful I was to others. You might judge yourself against a different set of criteria.

Step Two—Create a Tiny Empowering Action

After you have given yourself a score, I want you to write down a Tiny Empowering Action (TEA) that will make your life easier over the next 24 hours. Here are some examples I use as my TEAs:

• Only check the news once today.
• Go for a five-minute walk at lunchtime.
• Eat a piece of fruit for breakfast.
• Write down a positive reflection at the end of the day.

Write down your Tiny Empowering Action (just one thing):

Step Three—Explain Why

Finally, I want you to consider why doing this will help you be your best.

Here are some examples I use:

• Only check the news once today because it will be less distracting, I will get more done, and I will feel better about myself.
• Go for a five-minute walk at lunchtime because it will make it easier to have a productive afternoon.
• Eat a piece of fruit for breakfast because it is a healthy way to start the day and will trigger other healthy behaviors.
• Write down a positive reflection at the end of the day because it will help me finish the day well, switch off, and sleep better.

Write down why doing this (your TEA) will help you be your best.

Here is a complete example for the three steps:

1. Best doing score—7/10.

2. TEA—Only check the news once today.

3. Why?—It will be easier to focus and be productive.

CONGRATULATIONS! You just completed your first Daily TEA Plan! ☺

This is a quick and practical way to take more control over your day and boost your resilience, wellbeing, and performance.

It is not a quick tip or trick—they don’t work! (I will explain why later.)

It might look simple, but it is based on complex and cutting-edge insights from neuroscience, behavioral science, and psychology. It has been deliberately designed to give you the maximum positive impact on your day for the minimum amount of time taken to complete it. This is just one of the many simple, practical, and science-based Habit Mechanic Tools I will show you how to use throughout this book.

Don’t worry if you didn’t find it very easy to do, because you will improve with practice.

Completing a Daily TEA Plan on a regular basis will literally change your brain via a process called neuroplasticity. These changes will strengthen your ability to think constructively about yourself and to successfully plan to be your best. I will talk about these brain-changing processes in much more detail throughout the book.

Making Daily TEA Plans Easier

To make it easier to complete regular Daily TEA Plans, I have created a PDF template. I use this, and if you want to use it go to tougherminds.co.uk/habitmechanic and click on “Resources” to download your copy.

I will also remind you to complete exercises like the Daily TEA Plan in The Habit Mechanic podcast (listen to it here: tougherminds.co.uk/podcast).

Finally, our Habit Mechanic app is also designed to make completing regular Daily TEA Plans easier. To learn more, go to tougherminds.co.uk/habitmechanic and click on “Habit Mechanic app.”

Daily TEA Plan FAQs

If you want more help completing your first Daily TEA Plan, check out the following FAQs.

Question 1. Should I focus on the same TEA every day, for example, “Go for a five-minute walk at lunchtime”?

Answer 1. When you first begin using the TEA Plan process, your number one aim is to achieve a tiny bit of success. So it makes sense to keep focusing on the same TEA until you feel it is a habit. For example, going for a walk at lunchtime becomes part of your normal routine, just like eating lunch.

You can then focus on a new TEA, for example, “Write down a positive reflection at the end of the day.” Taking this one tiny habit at a time approach will make it easier for you to make positive changes in your life.

Question 2. How long does it take to build a new habit?

Answer 2. The answer is not simple, and it is definitely not 21 days! Habits are complex. For example, what you think is one habit might be several interconnected habits. Some habits you want to develop might be easier to build than others. This is because elements of a new habit you want to build might already be embedded in habits you have already developed. Another new habit you want to build might have to be started from scratch.

The simplest rule to apply is that you get good at what you practice. For example, if you practice writing down a positive reflection at the end of the day for the next 30 days, you will start to develop the habit. But if for the subsequent 30 days you check your social media instead of writing down your end-of-day positive reflection, you will develop better social-media-checking habits and unravel the work you’ve done on developing your end-of-day-reflection habit.

Mental conditioning is just like physical conditioning. If you stop training, you lose the gains you have made through practice. As they say, “Use it or lose it!”

I will talk lots more about the habit building process throughout the book, but I hope this is useful insight for the time being.

Question 3. Can I create more than one TEA each day, for example, “Go for a five-minute walk at lunchtime AND write down a positive reflection at the end of the day”?

Answer 3. Yes, go for it. But if you find that you are struggling to do both, just focus on one until it is a habit.

Question 4. What should I do if I’m very good at overthinking and talking myself out of doing what I know I should do?

Answer 4. Just go ahead and do what you think you should do. You will only truly learn what works best for you by trying things out. I call this doing “personal research.”

Question 5. Do I need to be 10/10 every day?

Answer 5. No. I think if you are scoring 7s and 8s you are doing very well!

Don’t overthink the Daily TEA Plan. Just put it into practice and adapt it so that the process works well for you.

Remember, the Daily TEA Plan is only one small tool in a set of tools you will discover in this book. The tools are designed to be used together....

Produkt-Details

• Erscheint lt. Verlag: 5.4.2022
• Sprache: englisch
• Themenwelt: Wirtschaft ► Betriebswirtschaft / Management ► Unternehmensführung / Management
• ISBN-10: 1-5445-2897-3 / 1544528973
• ISBN-13: 978-1-5445-2897-7 / 9781544528977