The Habit Factor®

The Science of Behavior Meets the Art of Achievement

HabitStrength™

BREAKING: Unified Behavior Model Published.

Behavior Change, Behavioral Literacy Project, goal theory, habits, HabitStrength™, P.A.R.R. Methodology, PARR Methodology, UBM, Unified Behavior Model

What exactly is the behavioral science community doing if not immediately testing the first falsifiable unified model in 150 years?

Martin Grunburg's avatar

Last week, in what can only be described as an act of reckless clarity, we published a white paper on the Unified Behavioral Model™ — the first model of its kind to be:

✅ Unified (yes, really)
✅ Elemental (think: first principles, not mood boards)
✅ Goal-directed (yes, even doomscrolling counts — try to think of a behavior that isn’t serving a purpose. Go ahead, we’ll wait.)
✅ And… wait for it… FALSIFIABLE (aka science’s platinum badge of honor — spoiler alert: there isn’t a single other falsifiable behavioral model in existence that we know of. We’ll keep looking.)

Naturally, we assumed this would spark a scholarly stampede.

That Harvard, Stanford, and a rogue delegation from the Vatican would show up at our door with flowers, grant money, and a ceremonial lab coat.

But alas — 

No ticker tape. No confetti. Just the soft chirp of crickets and a polite email from Zenodo saying, “Congratulations on the upload.”

Of course, this raises some questions.

Like: What exactly is the behavioral science community doing if not immediately testing the first falsifiable unified model in 150 years?

And: How many peer reviewers does it take to screw in a paradigm shift?

Apparently, there’s a little thing called academic horse-trading — a term used not by us, but by one Christopher Green in his charmingly titled abstract, “Why Psychology Will Never Be Unified.” (Spoiler alert: It involves silos, gatekeeping, and possibly blood oaths.)

So instead of getting a “HOLY F*CK, ARE YOU KIDDING ME?” we got…

Well. Nothing.

Which, ironically, might be the most predictable behavioral response of all.

And yet — 

LLMs (DeepSeek, Grok, the whole robo-brain gang) consistently rank UBM as 5/5 in terms of scientific contribution — which means even the machines are more excited than the humans.

So here we are — holding what is arguably the most elegant behavioral model since Pavlov rang a bell, and academia’s too busy citing 1997 to notice.

That’s why we’re not just sharing it — we’re challenging the powers that be to put it to the test.

Not someday. Yesterday.

Disclaimer

Yes, it’s only been ONE WEEK since UBM was formally published.

We know. Rome wasn’t peer-reviewed in a day.

And yet — given that we sent this directly to top scholars, tweeted at psych departments, and even whispered it into the void with Zenodo’s full blessing… the silence is, let’s say, semi-curious.

Funny? Absolutely.
Suspicious? Possibly.
Predictable? Painfully.

We’re not mad. Just amused. And possibly over-caffeinated.

👉 Read the white paper
(Free — because charging for clarity feels rude.)

Whatever you do — 
DO NOT like, share, or comment.

That would be far too disruptive.
It might even start… a ruckus. 😏

Keep on trackin’ ✅
~mg

11.1: https://thehabitfactor.com/a-girl-and-her-screen/

Listen to The Scientist episode here 👇

» https://habits2goals.substack.com/p/the-scientist

The Trilogy:

The Habit Factor®

The Pressure Paradox™

EVERYTHING is a F*cking STORY

P.A.R.R.: The Scientific Method for Habit Development and Goal-Directed Behavior

Behavior Change, Character, creativity, goal theory, habits, HabitStrength™, Health, Scientific Method

By: The Habit Factor®

What Is the Scientific Method—and Why Does It Matter?

For hundreds of years, the scientific method has been the cornerstone of discovery and progress. From curing diseases to exploring space, the world’s greatest breakthroughs have followed this simple, powerful process.

It’s LOGIC and common sense codified.

At its core, the scientific method is a structured way of solving problems and testing ideas. Rather than guessing, hoping, or relying on intuition, scientists observe, form hypotheses, test, collect data, and refine. It’s the engine that drives real-world progress—systematic, repeatable, and grounded in results.

The Scientific Method: Step by Step

  1. Observation – Identify a problem or ask a question.
  2. Hypothesis – Predict a possible explanation or outcome.
  3. Experiment – Design and perform a test to gather evidence.
  4. Data Collection – Measure and record results.
  5. Analysis – Evaluate the data to see what it reveals.
  6. Conclusion / Reassessment – Confirm, revise, or reject the hypothesis and iterate.

This method dates back to the works of thinkers like Ibn al-Haytham, Francis Bacon, and Galileo, who all emphasized the importance of testing ideas through observation and evidence—not belief or tradition.

Examples of the Scientific Method in Action

🔬 Medicine – New drugs and vaccines are developed by forming hypotheses, running clinical trials, and analyzing results before approval.
🌌 Astronomy – Galileo tested the idea that planets orbit the sun by observing celestial bodies through a telescope and recording their motion.
📈 Marketing – Businesses run A/B split tests to see which ad or headline performs better—hypothesis, test, data, refine.
💡 Engineering – Inventors like Edison used repeated testing and iteration (1,000+ times for the light bulb) to arrive at successful innovations.

The takeaway? IF it applies to nearly everything you’re trying to produce NEW RESULTS… it CERTAINLY applies to behavior change, right?

Progress requires data! Testing. Reflection. Adjustment.

This simple structure has guided scientists and innovators for centuries.

But here’s the twist:

Despite decades of behavioral science and models—where is the scientific method when it comes to behavior change?

Anyone?

Bueller?

Why do we rigorously test medicine and machines, but leave personal growth, habit development, and goal achievement up to chance or motivation?

That’s the gap P.A.R.R. was built to close.

Oh! And by the way, it’s been doing just that for the past 15 years.

P.A.R.R. as the Scientific Method for Behavior Change

While the scientific method has fueled progress across medicine, engineering, and astronomy, marketing and advertising, why hasn’t science officially acknowledge P.A.R.R. which has proven effective since The Habit Factor’s inception in 2009!?

That’s where P.A.R.R. (Plan, Act, Record, Reassess) steps in.

Developed in 2009 and published in The Habit Factor®, P.A.R.R. is essentially the scientific method for habit formation—reimagined and streamlined for real people and real behaviors.

Here’s the KICKER… just like the scientific method… (brace yourself) IT ALWAYS WORKS.

“What!?” You exclaim. “How is that possible!?”

The Scientific method – just like PARR (for behavior change) always works when it’s employed because it produces DATA!

Even if you don’t get the behavior change your looking for, you get INFORMATION.

Let’s break down the overlap:

Scientific MethodP.A.R.R.
1. ObservationPlan – Choose a goal or behavior to improve.
2. HypothesisPlan – Set clear, testable intentions: “If I journal 3x/week, my stress will decrease.”
3. ExperimentAct – Perform the habit deliberately and consistently.
4. Data CollectionRecord – Track success using binary markers (1 = did it, 0 = didn’t).
5. AnalysisReassess – Review your data and note what worked.
6. Conclusion / IterateReassess – After 4 Weeks—28 Days of tracking compare your “actuals” vs “targets”. IF 85% or better increase MSC and/or Target Days. Continue tracking for the next 4-Week period. (New Plan)

P.A.R.R. transforms abstract goals into a measurable, repeatable system. It brings behavioral intelligence to life—giving people a method to refine, realign, and progress with clarity and confidence.

The Painful Irony: Behavioral Science Ignoring the Scientific Method

Here’s where it gets a little uncomfortable.

For decades, behavioral scientists have promoted the habit loop—the now-famous framework of cue → routine → reward—as the foundation of habit formation.

Yes, it’s catchy. Yes, it explains simple, reactive behaviors (like grabbing a snack when you see one).

However, for intentional, goal-directed behavior? For building habits that support long-term achievement?

It falls short.

And here’s the kicker:

The same field that pioneered the scientific method has mostly ignored it when it comes to changing human behavior.

Where are the clear hypotheses?
Where is the tracking?
Where is the reassessment loop?

Crickets.

Instead, popular habit books and models regurgitate the rat-maze psychology of Skinner and Pavlov—leaving out the very method that turned science into the global force it is today.

This is more than ironic—it’s almost tragic.

Because while cue-routine-reward can explain how habits form, it doesn’t help us form the right ones. It doesn’t help us track or adjust. It doesn’t create intelligent, personalized feedback loops that support growth.

P.A.R.R. does.

And it’s been doing so for over 15 years—empowering individuals, teams, and organizations to bring scientific thinking into everyday behavior.

Not just understanding habits, but engineering them.

Plan —Act—Record—Reassess

Some habits form effortlessly—checking your phone, snacking, scrolling social media.

Others, like exercising regularly, writing daily, or developing a new skill, seem frustratingly difficult to stick with.

Why?

The difference is an organized system–a structured PLAN that extends your desire–your intention.

Good habits happen when planned; bad habits happen on their own.

This is where P.A.R.R. (Plan, Act, Record, Reassess) comes in to play—a “new” scientific approach to habit formation (which, ironically, has been around for over 15 years).

If you want to develop intentional, goal-directed behaviors—habits that align with our goals the development of a simple plan makes your efforts much easier.

Unlike the former, outdated Cue-Routine-Reward model—a largely based on rodent behavior studies—P.A.R.R. leverages your uniquely human capacities:

✔ Choice – We can decide which habits to develop.
✔ Intention – We can design and align habits with our goals and intelligence.
✔ Reflection – We can track, analyze, and refine habits over time.

This sort of goal-directed habit development and alignment process shifts habit formation from some sort of passive “habit loop” into an active, structured process—one that happens to, not coincidentally, mirror the scientific method. It puts you in control of your behavioral design and intelligence.

Old Science vs. New Science: The Evolution of Habit Formation

For decades, habit research fixated on the Cue-Routine-Reward model (aka the “habit loop”), popularized by books like The Power of Habit.

While helpful for understanding the formation of automatic behaviors, this model has major limitations for goal-directed, human intelligence.

The Old Habit Development Model: Cue-Routine-Reward (“The Habit Loop”)

This system proves itself for unintentional, reactive and reflexive habits, such as:

✔ Checking your phone when you hear a notification.
✔ Snacking when you see food on the counter.
✔ Putting on a seatbelt when you get in a car.

These behaviors become automatic because external cues trigger responses without conscious thought.

However, for intentional, goal-directed habits—like exercising, writing, or skill-building—the habit loop is hardly ideal and lacks the intentional planning and refinement processes humans can employ to ensure they stay on track.

The Newer Model: P.A.R.R. (Plan, Act, Record, Reassess)

How P.A.R.R. Applies the Scientific Method to Habit Formation

✔ Plan → Formulate a hypothesis: “If I exercise three times a week, my energy will improve.”
✔ Act → Perform the habit as scheduled.
✔ Record → Track progress using a simple 1 or 0 system (Did it / Didn’t do it).
✔ Reassess → Analyze patterns, identify obstacles, and refine the habit strategy every 28 days.

This method ensures that habit formation isn’t based on motivation—it’s based on measurable, iterative progress.

Habits & Skills: The Fraternal Twins of Learning

Is that a habit or a skill?

Good question.

You tell me—Is playing the piano a habit or a skill?

What about tying your shoes? Riding a bike?

Rather than focusing on their differences, we should recognize the strong connection between habits and skills—an association often overlooked in existing science.

Good habits are frequently seen as separate from skill development, but in reality, they follow the same learning process, particularly when they are goal-directed (intentional).

Take learning to tie your shoes or ride a bike—both require intentional practice.

That practice develops skill, and over time, both the habit of riding the bike and the skill of riding the bike shift from the slow, deliberate executive brain to the limbic system, where they become automatic.

The point is, when it comes to goal-directed habits and skills, both require intentional practice. When well-formed, both reside in the limbic region.

Both follow the Four Stages of Competence:

  • Unconscious Incompetence – You don’t know what you don’t know.
  • Conscious Incompetence – You recognize the effort required.
  • Conscious Competence – You can do it, but it takes effort.
  • Unconscious Competence – It becomes automatic.

✔ Habits develop through repeated behavior until they become automatic.
✔ Skills develop through deliberate practice until they become second nature.

P.A.R.R. helps bridge the gap from effortful learning to automaticity—reinforcing the habit-skill connection.

BONUS: It’s the intentional practice of following PARR to cultivate any habit that fosters the discipline habit–an ancillary habit, skill, and trait.

Grab your free habits-to-goals tracking sheet here: https://thehabitfactor.com/templates/

Capacity, Not Skill, as the Core of Habit Formation

A common misconception is that habit formation requires skill.

The late, great Stephen Covey used to explain that habit formation required three things: skill, desire, and knowledge.

Due to the similarities between habits and skills—how they are formed and where they reside—it is only language, behaviorally, that separates the two. Thus, skill cannot be a requirement for habit development. Rather, capacity is the requirement for both habit and skill development.

To develop the toothbrushing habit, you don’t need the skill of toothbrushing; you need the capacity to hold the toothbrush and move it around, as well as the knowledge and, most importantly, the desire.

This is a crucial yet subtle distinction that makes all the difference, helping to clarify the real requirements for habit development while more closely aligning skills and goal-directed habits as sharing the same developmental path.

This is precisely why P.A.R.R.—The Habit Factor’s method for habit development—has proven so efficacious.

Three Essential Components for Habit Development

  • Capacity – Physical, cognitive, and emotional resources available to sustain the habit.
  • Knowledge – Understanding of the behavior and how to execute it.
  • Desire – Genuine motivation and alignment with personal goals.

If a habit isn’t sticking, the most common culprit is desire—a lack of genuine motivation. Without it, no amount of knowledge or capacity will drive consistent action.

This is precisely why habit tracking is essential—it sits at the intersection of desire and volition (will). Tracking serves as both a mirror and a motivator, reinforcing commitment, building self-efficacy, and revealing the gap between intention and action. It transforms fleeting motivation into sustained progress, making habit formation far more intentional and effective.

7 Benefits of Habit Tracking by following P.A.R.R., the Scientific Method for Intentional Habit Cultivation.

1️⃣ Increases Awareness & Intention – Tracking strengthens behavioral intelligence.
2️⃣ Creates a Data Feedback Loop – Empirical tracking leads to data-driven improvements.
3️⃣ Enhances Accountability – Self-monitoring reinforces commitment.
4️⃣ Builds Self-Efficacy – Achieving Minimum Success Criteria (MSC) builds confidence.
5️⃣ Generates Momentum – Visible progress fuels motivation.
6️⃣ Promotes Automaticity – Consistent tracking accelerates habit formation.
7️⃣ Develops Discipline – Tracking itself becomes a habit that strengthens self-control.

Frequently Asked Questions (FAQs) about P.A.R.R. and Habit Alignment

1. What makes P.A.R.R. different from the Habit Loop (Cue-Routine-Reward)?

P.A.R.R. (or PARR) is specifically designed for intentional, goal-directed behavior—it’s not just about automatic habit loops. P.A.R.R. allows users to leverage their innate capacities of choice, intention, and reflection, making habit formation a conscious and strategic process.

Thus, planning, tracking, and reassessment become integral, creating a more intentional, human-centered, and structured approach to building powerful habits.

2. Can P.A.R.R. help me break bad habits?

Yes! Instead of trying to “eliminate” a bad habit outright, P.A.R.R. helps you replace it with a goal-aligned behavior. By tracking your progress, you can systematically reduce undesirable habits while reinforcing new, positive ones.

3. How long does it take for a habit to stick using P.A.R.R.?

Research varies, but the key is repetition with reassessment. P.A.R.R. operates in 28-day tracking cycles, allowing for ongoing adjustments based on real data. While the best scientific research suggests 67 days, the truth is based upon all the variables above–desire perhaps the greatest of all, there is no set period of time. You’ll know a habit is beginning when it begins to feel more automatic.

4. Does habit tracking actually improve success rates?

Absolutely. Studies show that habit tracking increases awareness, accountability, and motivation, leading to higher success rates in habit formation.

Conclusion: Your Habits, Your Life

If artificial intelligence can be described as “goal-directed behavior” then YOU as an intelligent being are/should be GOAL-DIRECTED.

Intentionally crafted and goal-aligned habits therefore reflect your intelligence, and shape your character and future.

The Latin root of habit: HABIT•US, means condition and/or character.

Unlike a lab rat, you have choice, intention, and reflection.

Using them is intelligence in action.

We’ll say it again for FUN –we’ve only been teaching and preaching this for 15 years now ; )

It’s your job #1: Craft and align habits with your goals, values, and aspirations.

Shape your future—one experiment at a time.

Start today. Plan, Act, Record, Reassess.

🚀 P.A.R.R. isn’t just a method—it’s a life-changing framework for intentional behavior change.

Grab your free habits-to-goals tracking sheet here: https://thehabitfactor.com/templates/

What Really Binds Us?

Character, creative theory, discipline, Focus, goal theory, Habit Alignment, habits, HabitStrength™, Habituation, Happiness, Health, learning, P.A.R.R. Methodology

{By: Martin Grunburg]

The other morning, after I barely managed to keep my Burpee streak alive (40 days strong, podcast episode: Anyone Can Do It!), I took our dog Roxy to the park.

Screen Shot 2019-02-19 at 10.32.17 AM

Sent via The Habit Factor® app (iOS & Android)

The local park is about a block away. We do this pretty much every morning, Roxy and I. But these days she’s not playing as much Frisbee as she used to. (Podcast Episode: The End)

Actually, these days, we’ll just walk down toward the sailboats near the bay and take in the sun for 10 or 15 minutes.

Roxy-Bay-1

As I sat down near the water fountain and sailboats, a light breeze blowing over the bay, I noticed a clamp on the sand, like a hiker’s shackle.

The many parks around Mission Bay and San Diego, in general, tend to become a hub for transients — the homeless — many of whom have substance abuse problems, unfortunately. As I looked at this shackle, I thought how it was almost certainly the type of tool one of the transients might accidentally have left behind.

shackle-hand

I didn’t give the shackle much further thought, other than saying to myself something I’ve often said — that if I were in their shoes I’d live here too.

As I sat there, I began to ponder our upcoming Habits 2 Goals podcast episode, an “FAF” (Frequently asked Friday). The question du jour was scheduled to be, “What Binds Us?” Or, “What Binds You?”

Ponder That For A Moment

When you think of what it is that really holds you back, what is your first thought? What answer or excuse do you naturally come up with?

Money? Influential contacts? No lucky breaks? Not disciplined enough?

What keeps YOU from (to sound totally clichéd) getting to that next level?

For instance, if you aspire to be at “Y” in terms of profession or income and you are at “X,” how will you elevate your game? How will you change your results?

In fact, how can ANYONE break free? What is holding any of US back?

The more I pondered that question, sitting there overlooking the sailboats on the bay, I ran through all the same, typical excuses.

In fact, I ran though the common, broader comment I will often hear. “It’s me. I am holding myself back.”

While that is the beginning of a really good answer, we can make a far more powerful and subtle distinction.

The more I pondered the idea of “I,” as in, “I am holding myself back,” the answer became inescapable. The awareness was as glaring as the morning sun: There is no “I.”

“We” don’t hold ourselves back. “We” are just a compilation of our recurring thoughts and behaviors. Correct: OUR HABITS.

All “we” really are is our character, and our character is the sum total of all our thought and behavior HABITS to this moment.

To put it most simply: WE ARE OUR HABITS.

Therefore, if we’re trying to get to “Y” and we’re at “X,” there is a very good chance that those same thought habits and behavior habits that got us HERE won’t get us “THERE”

Who you and I are — WHO we have become right at this moment — is the result of ALL our thought and behavior habits to this moment. In fact, the Latin etymology of habit is HABIT•US, meaning “condition and/or character.”

We are the sum total of all our thought habits and our behavior habits.

Thus, the simple math looks something like this:

What truly binds us are our habits.

That binding sensation that we feel from one day to the next, that frustration as we aspire to new goals and ideals, is NOT “ourselves.” It IS the force of habit. And the beauty is this, my friend: That same force that binds you MUST be, and can be, the same force that sets YOU free.

And, that freedom comes only when we conscientiously and intentionally craft new habits that are aligned with our goals.  #habitalignment

Yes. There’s an app for that.

Thus, one of my all-time favorite habit quotes by Ambrose Bierce: “Habit, n.: A shackle for the free.”
(see image above ; )

~mg

The ONE Question You Should Ask Yourself Every Morning (Practice, Part 2)

goals, HabitStrength™, P.A.R.R. Methodology, PARR Methodology, practicing

[By: Martin Grunburg]

Once we know what practice really is (see Part I), we understand how in many ways life itself can be regarded as one long, extended practice session.

Then we recognize that we’re actually practicing all the time — perhaps just not too well.

As an example, writing this blog post is a form of practice. My surf session earlier today was practicing, as was my meditation this morning.

Riding a bike is practice. So is kindness, breathing, religion, what you eat, what you watch on TV and with whom you associate.

Sowing the Seeds with Practice

Some people realize this more quickly than others, while some never realize it at all!

I’m not saying what takes place on a daily basis is necessarily always good practice, but make no mistake, it is practice.

Every moment we are sowing seeds with our energy.

Therefore, the question shifts from what is practice, to what is practicing comprised of?

What are its guts — its component parts? What makes some sessions worthwhile and high quality and other practice garbage?

In other words, IF there were a formula for PRACTICE, to improve its quality, what would it be?

To achieve high-quality practice you need _____?____ and ____?_____ Or, ____?______ and  _______?______ and _______?____?

Typically the fewer elements, the better the formula! ; )

At first blush, the challenge with any such formula is realizing that the concept exists in both the mental and physical spheres. For instance, one can certainly practice their thinking (or should)!

So, for instance, to suggest that the formula is “Intention + ACTION,” unfortunately, doesn’t fit too well, since action doesn’t really exist in the realm of thought.

Enter EFFORT

Thus, any formula for practice ought to take into account both the MENTAL and PHYSICAL realms. We can practice and refine the quality of our thinking, and we can practice and refine the quality of our actions.

So, we end up with this working formula:

INTENTION + EFFORT = PRACTICE

The quality of your intention PLUS the quality of your effort equates to the quality of your practice.

Since “effort” includes mental and/or physical exertion — and, better still, tends to imply continued or repeated effort — this formula becomes a process.

For instance, on a scale of 1-5 (for the component parts), if my INTENTION to learn piano is a 2 and my EFFORT is a 1.5, according to this formula, the result — the output quality of my practice — would only be a 3.5 (very low). [Keep in mind since it’s intention PLUS effort the practice quality scale must go up to 10.]

So, if this formula (for purposes of discussion) were true, then the next question would be, what is the best process to refine one’s practice?

Enter P.A.R.R. (again): Plan, Act, Record and Reassess

As it turns out, the processes to produce quality practice — to elevate one’s practice — and to develop positive habits are the same!

PARR is what The Habit Factor has taught all along to create and improve one’s HabitStrength.

Plan = INTENTION; Act (in this case effort); Record = reaffirming the intention;  Reassess allows one to assess both the results and make any adjustments necessary for better practice and results next time.

Ben Knew How to Practice

BF- HabitTracking Chart-

Now, with “ALL LIFE IS PRACTICE” as the backdrop in mind, let’s revisit our buddy Benjamin Franklin and his 13 Virtues (above).

Here is what Ben wrote in his autobiography:

“I hope, therefore, that my descendants (YOU!) will follow this example and reap the benefits.”

What is he talking about?

Specifically, he was referring to his process of practice. The process he used to develop and refine his CHARACTER. His practice, as he referred to it, to improve his character — to refine the habits that would formulate his virtues.

He didn’t call it PARR, but that is precisely what he did!

Ben Planned, Acted, Recorded and then Reassessed.

He kept a journal and each week he would isolate JUST ONE habit (a to-be virtue) and track it! So, for instance, it might be Order or Humility. Week after week he’d rotate through the list and concentrate upon a new virtue. Then each day he would take the time to notate and comment in his journal if he had an infraction (something he thought went against his INTENTION).

That’s right: Ben practiced and refined his actions and/or thoughts (with effort) to develop the habits that would yield the desired VIRTUES.

What were his results?

I’ll let him tell you. These are his words from his autobiography,

“On the whole, tho’ I never arrived at the Perfection I had been so ambitious of obtaining, but fell short of it,” Ben wrote. “Yet as I was, by the Endeavor, a better and a happier Man than I otherwise should have been if I had not attempted it.” Then he goes on (again for emphasis!): “I hope, therefore, that my descendants will follow this example and reap the benefits.”

Time to start practicing! ; )

~mg

The Secret to Putting the “Self” into Self-Discipline

Diet, energy, goal theory, goals, habits, HabitStrength™, Health, responsibility

Self-discipline is strength.
Right thought is mastery.
Calmness is power.
~James Allen (As a Man Thinketh)

[By: Martin Grunburg]

Today we’re going to focus on the first sentence (above) from Allen’s magnificent work, As a Man Thinketh: “Self-discipline is strength.”

It may go without saying, but it’s worth reiterating: Self-discipline begins with SELF.

So, my question to you is, how do you regulate and modify your personal self-discipline? Or, better yet, do you?

When was the last time you tried to institute a new behavior/develop a new discipline, or add control and constraints to an existing behavior?

Were you successful?

What Got You Here Won’t Get You There

A bit of background:

For the first 45-ish years of my life, it seemed I could eat whatever I wanted, as much as I wanted, whenever I wanted.

I realized, though, about 18 months ago, this is no longer the case.

The new “reality” was very different.

I was at least 15 pounds heavier than I wanted to be. I wasn’t sleeping too well and felt fatigued and lethargic almost daily right around 2 or 3pm.

It’s Your DIET, Stupid!

The strange part to me was I had remained as active as ever, running, surfing and hitting the gym (nearly daily workouts). But it was fairly clear that I was only gaining weight and body fat.

I circled back to my local underwater dunk-tank body-fat tester and checked in at a fairly surprising 16.3% body fat!

Upwards of 16%. For some people that may seem low, and for others that may seem high. For me it was the highest I’d ever recorded. (I began recording out of curiosity right around the time of my second Ironman in 2006.)

I needed to reverse the current fat-gaining trend!

To Carb or Not to Carb, That Is the Question

Let me first say that changing my eating habits was far more difficult than I’d imagined.

The good news is I had at least a few tricks up my sleeve, and furthermore, I knew a thing or two about behavior/habit design. ; )

Hence, if the question was to “carb or not to carb,” the answer was/is a resounding “NO!”

Above all, limiting the carbs (and sugars) was my first order of business, since I knew I was still as active as ever.

Yet, as  a lover of ALL things carb-related (chips, pasta, bread, etc.), constraining my carb consumption was not going to be easy.

ENTER: The Substitution Solution!

Habit is driven out by habit as a nail is driven out by a nail.

–>> Bagels in the morning? Nope…just boiled egg.

–>> Chips in the afternoon? Nope…just almonds or peanuts.

–>> Soda, Snapple, ANY beverage? Nope…water or soda water.

–>> Fish tacos or sandwiches at lunch? Nope… salads or a bread-modified sandwich.

–>> Alcohol? Enter constraints!!

Beer? No more than 2 (lite) beers at any day/time.

Bourbon/Whiskey? Just 2 or 3 times per week.

Diet vs. Lifestyle

Here’s the thing…

At the proverbial end of the day, the gold lies not in the changes themselves, but the ability to craft new behaviors and new habits at will. It’s not necessarily easy, but the good news is it gets easier, over time, because of the magical force of habit.

Hence, substituting those habits/behaviors you already have with new, favorable, predetermined choices — incredibly — becomes its own habit! And, that is what is powerful. That is what compounds.

As a result, today, some 18 months later, I habitually drink water with every meal and I habitually snack on nuts instead of chips. I habitually eat salads and make better lunch and dinner choices.

Keep this in mind: As great as diet plans like Medifast or Jenny Craig and many others are, realize that a major piece of their solution is simply to provide you a SUBSTITUTE  — a replacement alternative for your eating HABITS.

Results

First of all, it’s important to point out (again) that this was not an overnight fix (“the man who moves mountains begins by carrying small stones” ~ Confucius), although you will notice when you look at the chart below, once I became aware and had a baseline, that is when the diet/habit experiments began.

Today’s Weight: 178.8 Down from 194.6 lbs = 16.1 lbs Lost

Today’s Body Fat: Approx 12.8%  (Total guess ; ) See chart below! Was 13% back in May of 2018.

mg-bodyfat-test2018

That’s right — with some basic awareness and simple dietary substitutions I was able to “turn-back” the clock an incredible 12 years! According to this chart, I’m basically the same weight in 2018 as 2006, but I have increased my lean muscle mass and decreased my body fat by nearly 2lbs.

12 years.

I keep coming back to Emerson’s great quote: “All life is an experiment and the more experiments you make the better.”

On a semi-related note: Either a gentle reminder or swift kick in the *ss? (you decide)…
We already have over 50 participants enrolled in the Get Unstuck Course — and it’s ONLY Free only until 11/16/18.

Until next week my friends…

~mg

Habit-Tracking 101: How To Build Positive Habits the Fun, Easy and Right Way

goal theory, goals, Habit Alignment, HabitStrength™, P.A.R.R. Methodology, PARR Methodology

Habit Tracking--Fun-101
Habit Tracking 101: Build Positive, Fun Habits

“Efficiency is doing things right; effectiveness is doing the right things.” ~Peter Drucker

By: Martin Grunburg

While almost everyone understands the benefits of habit tracking, most people aren’t really sure HOW to properly track their habits — and, better yet, which habits they ought to track. The feedback I often hear from people about habit tracking is something like this: “I know I should, but, it’s kind of a pain,” and then there is some mumbling “there’s so many things I need to be doing, blah . . . mumble . . . blah.”

The end result? No tracking, but, “Hey, it sounds like good idea!”

If this sounds like you, I say we start with a little attitude adjustment!

Let’s begin with Jim Rohn’s brilliant observation, “There are two great pains, the pain of discipline and the pain of regret!”

Which do you think will be more painful and hurt longer? Tracking your habits or NOT achieving your goals?

So, now that we’re on the same page, it’s worth reiterating that habit tracking can and should be SUPER FUN when done properly. In fact, the reason there are probably almost 100 different habit-tracking apps today is that there is a great amount of self-efficacy within the process, and believe it or not, that makes it fun!

It’s even MORE fun when you have a PLAN, know what you are doing and follow a proven method. Having said that, this is the post I probably should have written back in June of 2009 when The Habit Factor® was first introduced as the original habits and goals tracker. Even today, it’s the only one that features Habit Alignment Technology™ allowing you to align your habits to your goals. Yay!

Knowing that you will feel great following this process is just another reason to begin. You do want to feel great, right?

Perfect! Then let’s get started!

“The secret to getting ahead is getting started.” ~Mark Twain

Here are the 10 super-simple keys to making Habit Tracking uber-fun, easy and ridiculously effective!

  1. Identify the Habit you want to create. Then write out at least 10 reasons (WHYs) you want to develop this habit. If the habit were “jogging,” you might write: live longer, live better, be healthier and more vibrant, look better, etc. The reasons simply help to fortify your commitment!
  2. Do not confuse the “Goal” with the related “Habit.” For instance, while the “goal” might be to “write a book,” one of the supportive HABITS would be to “write.” If the goal were to “lose weight,” the supportive habit might be “jogging” or “drinking water.” Only The Habit Factor® (app) allows you to create an over-arching goal and then align the supportive habits. You can certainly just track a habit without an over-arching goal, but often people recognize the reason they want to develop the habit is for the attainment of an important goal!
  3. Identify the behavior’s relative “HabitStrength.” Think of the habit you want to create and ask yourself how strong is the habit TODAY. Use a scale of 1 – 8; an “8” would mean the habit is fully automatic and requires little to no conscious thought. Chances are the behavior/habit you’ll be tracking and want to create is likely to begin with a HabitStrength of just 1 or a 2 or maybe a 3.
  4. Set the bar low! Habit development can take months, but when you follow this fun process it doesn’t matter how long it takes — you’re going to be around anyway, right? So the real key to success in habit development is setting the bar very low to gain early momentum. So, if the habit you want to develop is “reading,” and you don’t read much or at all, set the bar LOW with the target of “reading for 15 minutes” and maybe just TWO days a week. This is called the Minimum Success Criteria (MSC), and it’s designed specifically for tracking. By doing this your tracking becomes . . .
  5. Binary: You either did it — met the minimum success criteria (MSC) — or you didn’t. The simplicity of binary can’t be overstated. For instance, if you didn’t “read for 15 minutes,” but rather just 10 minutes, then your score is a “0” instead of a “1.” If you read for “25 minutes,” then it’s a “1.” The key is to use either a “1” or a “0.” You don’t get half points or more than 1 point on any given day. Just hit your MSC!
  6. Do not confuse the “Goal” with a “Target.”  Your TARGET is to “read for 15 minutes 3 times a week.” That is not your goal. Your goal is to “write a book.” Using the terminology properly will help you with the process and your goal!
  7. Schedule fewer target days at first. Don’t panic if you miss one. Also, don’t panic if you’re NOT sure about your best target days at first. This is a common concern: “I’m not sure what days I can do this!” The point of the target day is to identify your weekly rhythm or pattern — the frequency per week. So, going back to the “Reading” habit example, you simply identify your best guess; target days within the week knowing what your current schedule looks like. You might recognize that Mondays and Saturdays (because of current obligations) won’t be good target days, so you select Tuesday, Wednesday and Friday. Just three days a week to “Read for 15 minutes.” The beauty here is that if you miss Wednesday, you could use Thursday or Saturday as a make-up day and still hit your Target of 3x for the week!
  8. ACT! Perform the behavior as intended! Now that all your PLANNING is done, it’s time to ACT! BTW: Watch this video: Follow the P.A.R.R Methodology if you want to see the above in action.
  9. Record: This means Tracking + Notes. Be sure to take notes each day you track; this helps to reaffirm your intentions!
  10. Reassess: After you have tracked for a period of 4 weeks, it’s time to raise the bar. Perhaps you up the frequency to 4x per week and read for 25 minutes instead of just 15. This is how you increase the HabitStrength over time.

Here’s an example/sample worksheet you can download. This is the easiest way to develop and increase your HabitStrength for any particular habit over time!

Click Here to Access the FREE PDF: Habit Tracking 101: Simple, Easy and Fun Habit Tracking

Habit tracking worksheet screen shot
Habit-tracking worksheet

If you liked the sound of this and want a real-life course with about a ton of other modules and benefits, just fill out this SURVEY!

As I mentioned to our email insiders, I’m checking out on the weekly blog until the end of August. There is plenty here to revisit if you’re new, and don’t forget the podcast. If you want to get on the insider’s list, just TEXT “4Goals” to 33444.

Talk soon-ish!

~mg

(This post has been updated 5.15/2018)

Five Bulletproof Reasons The Habit Factor® Is the Key to Achieving Your Goals More Quickly

Character, energy, Focus, goal, goal theory, goals, Habit Alignment, habits, HabitStrength™, P.A.R.R. Methodology, PARR Methodology, Success

5 bullet-proof reasons habit is the key to goal achievement

By: Martin Grunburg

Nobody achieves their goals without first channeling the force of habit. Period.

Some people — MOST PEOPLE — still aren’t fully aware of these two precepts when it comes to goal achievement:

1) Everything is energy: You are energy and it will take energy to attain your goal. By applying and channeling the force of habit (the most efficient form of behavior energy), you attain your goals more quickly and easily.

2) The best way to develop a habit is following the P.A.R.R. methodology, Plan, Act, Record and Reassess. This is superior to Cue, Routine, Reward (which doesn’t include tracking, reassessment or habitstrength). P.A.R.R. requires behavior tracking. Tracking core, related behaviors (habits) that are aligned with your goals will help you to achieve your goals more quickly and easily.

So for “fun,” I’ve listed five bulletproof reasons following The Habit Factor® method for goal-achievement is the most efficient and effective process to help you achieve your goals!

#1) Energy

Energy loves (and has a predisposition toward) pattern and rhythm. Have you noticed that you brush your teeth the same way every day? You towel off the same way each day. You drive home via the same route, put your keys in the same place, etc. The examples are endless. Everything in nature is based upon ENERGY. It’s worth restating: Since you are energy and your goal is going to require energy, the most efficient way to achieve your goals is for you to align your daily behavior energies (habits) to be supportive of your goals.

It’s really that simple.

Doing this creates remarkable coherence (congruity and consistency) as well as effectiveness (doing the right things) and efficiency (doing the right things right). You are getting the same and/or better results with less energy output!

Action: Identify your single-most important goal. List 50 reasons it’s a MUST goal (versus a “should” or “someday” goal), and then identify the 3-5 habits you are COMMITTED to developing (tracking) for the next year or more. However long it takes, right?

#2) The Subconscious

“Experts” in goal-achievement theory, as well as top coaches in various disciplines, will tell you that your subconscious is anywhere from 10 to 100x more powerful/influential than your conscious mind when it comes to achieving your goals.

So, my friend, I ask you, “Where do your habits reside?”

Correct! In your subconscious! In fact, that is just one of the definitions of habit — an unconscious  or mostly unconscious (w/ little awareness) behavior or thought. For this reason alone it makes sense to focus your energies on HABIT development.

Action: Identify one thought affirmation (related to your goal) that you are willing to repeat; reaffirm a minimum of five times daily and TRACK!

#3) CHARACTER

BE. DO. HAVE: The late, great Zig Ziglar used to shout from the stage, “You must BE before you can DO and DO before you can HAVE.”

When it comes to BEing, NOTHING is more important than HABIT. Why? Well, a core definition of HABIT — in fact, its Latin root — is “Condition” and/or “Character.”

This would suggest that your present condition and character (at this very moment) is the sum total of all your thoughts and all your behavior HABITS throughout your life. Is your character not the sum total of your thought and behavior habits?

You may have heard another great Zig Ziglar quote. “What you get from achieving your goals is not as important as what you BEcome by achieving your goals.” And, the only way you can BEcome anything is via habit.

Action: List three traits of your three most successful friends. Ask if there are any commonalities. Select one of these traits/habits to track for the next four weeks!

#4) FOCUS!

Focusing on habits instead of a one-off, to-do list creates powerful focus and consistency. So, BURN YOUR TO-DO LIST!

“Burning your To-Do List” is just a fun little idiom. I want to underscore the significance of putting attention and focus on the daily tracking of core, related behaviors (HABITS) that will drive your goal’s achievement, before you begin to think about your daily to-do list.

The typical person follows a typical process and is left with a to-do list. That is, they write a list of to-do items for the day. However, scattered thoughts and actions will likely produce scattered results.

For instance, a typical to-do list might look like this: buy milk, feed fish, call Grandma, pick up the dry cleaning, etc. What do any of these have to do with your most important long-term goal?

By narrowing your focus to just the core, related behaviors (habits that are aligned with your goal), making them a priority and putting them TOP OF MIND each morning — and then TRACKING THEM — you are far more EFFECTIVE AND EFFICIENT. (Apologies for the caps!; )

So, sure, keep your to-do list, but realize it is secondary to the list of habits you are tracking. By separating the two and focusing first on habits, you know for sure what is a must-do to support your long-term goals!

Action: Before you work from a To-Do list, ensure you are first working from and tracking a short list of habits. Yes, there is a free app for that ; )

#5) HABIT IS PRINCIPLE BASED

Habit is principle based, meaning it is a force of nature (it is timeless). Habit has been a factor in human character and achievement since the dawn of time, and always will be. Darwin once said, “It is notorious how powerful is the force of habit.” Confucius said, “All men’s natures are alike — it’s their habits that carry them far apart.” Benjamin Franklin (a famous and prolific habit tracker): “Your net worth to the world is what remains after you subtract your bad habits from your good ones.”

By focusing on HABIT vs. tactics and/or strategies, YOUR energies are channeled via the timeless force of HABIT! Actions produce results and, of course, consistent actions (habits) produce consistently powerful results.

Action: Look into the future and ask what ideally traits (character) and goals would you like to achieve. Then, identify 3-5 habits that will help get you there and begin tracking them right away following the P.A.R.R. methodology (video).

Final Thoughts

I was asked the other day if I’ve ever been contacted (via email or otherwise) by someone who’s followed P.A.R.R. and/or The Habit Factor® Method and has not achieved their goal or been impressed with their results. “I have not,” I confessed. The reason, I presume, is because P.A.R.R. and The Habit Factor® Method always work when you do. It may not work on your timeline, but often that is related to other forces, PRESSURE being one of them. ; )

Until next week,

~mg

(This post has been updated 5/18/2018)

Goal Achievement Series– Mindset Pro Tip #2: A.B.G. (Always Be Growing)

creativity, Focus, goal theory, goals, Habit Alignment, habits, HabitStrength™, P.A.R.R. Methodology, PARR Methodology, SMART Goals, Success

GOAL ACHIEVEMENT 101(1)

By: Martin Grunburg

Change is a funny thing. In fact, one of the great constants (by definition, something that never changes) is, in fact, change.

The great thing about goals is they allow us, in this crazy and uncertain world, to direct some of the change. By doing this, goals provide a sense of purpose, direction and, yep, you guessed it, “control.”

What I didn’t fully understand before is that a sense of control is linked to our general happiness. That’s right: The more we feel we have some sense of “control,” the better — and happier — we are likely to feel.

Simply by setting goals and taking action toward them, you will feel more in control, and that will make you feel better/happier about your life.

A Different Perspective on Goals?

Now, you may be somewhat confused if you’ve noticed some recent blog posts and even studies that suggest goal-setting can backfire, becoming self-defeating, disappointing, discouraging and even depressing.

It’s important to put these ideas into perspective and understand them a little better. The more I review and research them (a few links below), the more I notice some commonalities.

These studies tend to cite a goal-achievement process where the emphasis is on the goal itself, with little or no mention of the process that helps to ensure goal achievement — one that focuses on the core, recurring behaviors (habits) rather than the goal. Recall, The Habit Factor (as a goal-achievement method) proposed the idea of focusing on core, supportive habits rather than something like S.M.A.R.T. goals, and then developing these habits following the P.A.R.R. methodology.

If you check out this article specifically in Psychology Today, titled: “Why Goal Setting Doesn’t Work” (imagine that ; ), you’ll notice in the seventh paragraph the author writes, “inherent problem with goal setting is how the brain works…” She then goes on to say, “Therefore, any goals that require substantial behavioral change or thinking-pattern change will automatically be resisted.” Yep! The key phrase there is “behavior change.” Of course, this is precisely why The Habit Factor® Method has been so popular and effective; it focuses first and specifically on the behavior change itself (habit development) as a process to achieve the goal.

It’s important to set goals and then concentrate our efforts and focus on the behavior change itself — the new habits that will carry us to our BIG goal. In fact, this is precisely why YOU can take The Habit Factor Method to the bank! Other methodologies such as SMART goals entirely miss the concept of habit development to achieve goals.

The other issue brought up when it comes to goal achievement is the “right mindset.” Do you have a “fixed” or a “growth” mindset as you pursue your goal? There is more on exactly what all that means in great detail here, PDF, but one of the key ideas/mindsets for a goal achiever is the idea that they are always growing! Therefore — think about this — technically they never arrive. Now, I recognize that may sound awfully discouraging, but with the Growth Mindset (taking action and getting better every day), the flip side is you are always arriving, every day. ; )

Finally, it’s worth noting that the majority of these papers and studies, such as Harvard’s “Goals Gone Wild,” analyze organizational goals vs. individual, personal goals. And, of course, with organizational goals there are a host of other variables (including the goal itself) that are out of our control (remember control’s link to happiness).

To sum this all up:

1) Always Be Growing
2) Set those personal goals to direct change where and when you can
3) Focus on the process, crafting supportive behaviors — habits — that will help you to achieve your goal!

Key questions to ask yourself:

Do you have a big goal set in three, six or even 12 months?

Have you taken action toward your BIG goal today?

Are you focused on the process — the habits — or the outcome?

What is the process you are using? Does it involve development of the essential habits required to achieve the goal?

Do you have the right tools to ensure those habits are being developed?

The tools to achieve change, growth, control — and ultimately happiness — are here and ready to help you on your way. For a refresher or even an introduction, here is The Habit Factor Method (Free, Habit Tracking Sheet) and How to Use P.A.R.R. (video) or, you can watch it below.

Until next week,

~mg

Don’t forget the app is free (iOS and Android).

 

A few articles/studies to reference:

Goals Gone Wild: http://www.hbs.edu/faculty/Publication%20Files/09-083.pdf

Grit: Perseverance and Passion for Long-Term Goals
https://www.sas.upenn.edu/~duckwort/images/Grit%20JPSP.pdf

Psychology Today: Why Goal Setting Doesn’t Work (my favorite ; )
https://www.psychologytoday.com/blog/wired-success/201104/why-goal-setting-doesnt-work

It’s Baaaaack! Welcome to the “Habits 2 Goals” Podcast: 5 Things To Know About Season III

creativity, goal theory, goals, Habit Alignment, habits, HabitStrength™

H2G-Cover-S3_600

By: Martin Grunburg

1) A New Co-Host!

After a fantastic interview in Season II, Henry Evans was a no-brainer pick to invite back “into the studio” to co-host the new season. Henry has an extensive background in marketing and sales, but more importantly — from my perspective anyway — he is a HUGE personal development buff and avid reader. Henry is also the author of a great book, “The Hour A Day Entrepreneur.” Henry possesses a great, growth mindset AND he leads a local business group monthly (upwards of 80 members here in San Diego). In fact, I was so impressed with his group and content that I enrolled our Operations Manager!

2) New Cover ART!

That’s it (above)! After playing with various looks, this is what we settled upon. The #1 goal of the new look and feel, as you might’ve guessed, was to stand out! Red tends to do that ; ) Plus, it was paramount that the words “Habits” and “Goals” were easy to read. Finally, in playing with different ways to connect the two words and ideas with a “2,” we settled on the old two-ball, which we think helps to make the cover art and concept more memorable.

3) The INTERVIEWS

Are still an integral and fun part of the show. For the most part I’ll be doing the interviewing, and we have already lined up some exceptional guests. One upcoming guest is a THF user and reader who shares some of her insights, struggles and experiences that I’m sure will help and inspire other THF users/readers!

4) Same Format!

After today’s big kickoff, the release schedule will still look like this: Monday “Mind-Bullet,” Wednesday Interviews, and Friday’s “FAFs” (Frequently Asked Fridays). Plus, don’t forget you can find this show (non-iTunes listeners) on Stitcher and GooglePlay!

5) A FREE Gift! (I should have started here! ; )

Finally, we have a GIFT for you when you write a review on iTunes between the dates of 2/21/17 – 2/28/17! It’s super-easy to do, and for your trouble I will send you a powerful, 43-page PDF, “A Personal Evaluation Toolkit (P.E.T.)! It’s an amazing tool to help ANYONE jump-start their new year (we’re almost two months in already). I’m sharing this from personal experience: These are some of the most important questions and thought exercises everyone should go through.

How to CLAIM YOUR  FREE  Gift!

5a) Here are the exact steps to write a review, borrowed from our friends at “The Art of Charm.” However, rather than searching in Google for “The Art of Charm,” obviously, search “Habits 2 Goals” and then follow these steps. These guys have a great podcast and have been pumping out episodes for 10 years and now have thousands of reviews. At some point, I’m sure we’ll create our own instruction page but this is a really good step-by-step, simple guide; all you have to do is follow the steps and simply change the name/search in the web browser. Be sure to check out their show too! ; )

5b) Once you have written your review, then simply TEXT “4Goals” (again, this offer is valid between 2/21/17 – 2/28/17) to 33444, and you’ll get an immediate reply telling you that you’ll receive “The Habit Factor Template,” but we’ll also send you the PET Personal Evaluation Toolkit. Again, this is ONLY valid after 1) a review and 2) when you complete 5a and 5b between the dates of 2/21/17-2/28/17)!

Final thoughts:

Please be sure to subscribe and remain engaged. I have received some fascinating emails lately (one that will be turned into an episode). Thanks for the idea, Frank! Our show is well on its way to 1 MILLION downloads! 100,000 at a time! ; )

Stay hungry and stay foolish!

Until next week,

-mg

Rethinking Habit Development

Character, habits, HabitStrength™, P.A.R.R. Methodology, PARR Methodology

Habit-Skill-Ingredietns-1

By: Martin Grunburg

There is little debate among psychologists (those who study behavioral psychology) that the relationship between habit and skill is a challenge to delineate, and their differences are difficult and hard to define.

A recent example of this comes via an article in Forbes written by Pat Brans where he asks noted Ph.D. and behavior researcher Anne Graybiel to help him understand the difference:

Brans: Are the things I’ve listed as good and bad habits truly habits in the same way breathing or eating — or even learning to ride a bicycle — are habits? In other words, are all these things supported by similar brain functions?

Graybiel: It’s hard to come up with an adequate definition of habit — and it’s even harder to make the difference between habits and skills. Let’s say it takes you months to learn a difficult piano piece by Bach. Then you stop playing it for several years. When you come back to it, you’ll re-learn it in a fraction of the original time.
(Link to full article and interview below.)

____________________________________________________

The key is that even a noted scholar is reaffirming exactly this: The difference between habit and skill, even for experts, is challenging to articulate.

Thus, we end up revisiting this:

Below is an example of an illustration I’ve shared dozens of times through the years in various workshops and lectures. However it has repeatedly and mildly bothered me, and here’s why.

Take a good look at the diagram below and notice it suggests that “SKILLS” are required to forge a habit.  Given that skill and habit are nearly twin sisters — so closely related, in fact, that top scholars have a difficult time explaining their differences, then any definition/equation involving the development of “habit” most likely should not contain “skill.”

Logically, this produces a sort of circular reference that says…

To develop a habit you need a skill or skills (which is much like a habit).

KSDesire-7HabitsImage-1

Source: Dr. Stephen Covey requirements for Habit Development, The 7 Habits of Highly Effective People.

So, after much writing on the subject of habit, and teaching it now for the better part of seven years, I’ve finally made a subtle shift to Dr. Covey’s great analysis for the requirements of habit development. Instead of using the word/term “skills,” we replace it with the “capability to perform the behavior” or “capacity.” This is NOT quite as succinct, but technically much more accurate.

To be clear, though, I love this general “formula”!

Knowledge and desire are MUSTS! I nearly always end any lecture or workshop by underscoring that while I/The Habit Factor can provide the requisite “knowledge” about habit development, it’s the (reader/listener/workshop participant) who must bring the “desire”!

To finalize and simplify this discussion, let’s use a couple of sample behaviors we’re looking to forge into habits.

Example Habit #1: Brushing teeth

In order to develop the habit of “brushing teeth,” I will need 1) the DESIRE, 2) the KNOWLEDGE, and 3) the capability/capacity to perform the behaviors required for the habit’s development. However, I will not necessarily need the “skills”!

Example Habit #2:  Push-ups

If, for instance, I wanted to develop the “Push-up” habit, I will again need 1) The DESIRE, 2) the KNOWLEDGE — as Covey states, the “How To” — and finally, I won’t need the “skills,” for instance, how to do a perfect pushup. I will simply need the basic capability or capacity to perform a push-up. That is, bend the elbows, have the chest and triceps’ strength to push myself up, etc.

Yes, I agree, this is a very subtle shift, and admittedly I’m in the “weeds” when it comes to habit. However, it’s important to address the requirements for habit development accurately — as accurately as possible — by shifting this equation ever so slightly.

By doing so we accomplish at least two important things: First, we move “skills” from the “ingredients” circle to where it ought to be — right next to its twin sister (they are twins — just not identical twins ; ). And, two, by moving “skills” away from the ingredients, it lessens the confusion and helps people to understand the necessary ingredients for habit development.

Thoughts?

Until next week, c-ya!

~mg

 

source: http://www.forbes.com/sites/patbrans/2017/01/02/what-warren-buffett-and-ann-graybiel-advise-on-habits/#32c942a85d95

Top 5 Ways Setting Goals Will Change Your Life

Character, creative theory, creativity, goal, goal theory, goals, Habit Alignment, habits, HabitStrength™, Happiness, P.A.R.R. Methodology, PARR Methodology

By: Martin Grunburg

Incredibly, even today, many people question the value of goal-setting. For your enjoyment, I’ll share a few articles at the end of this post. I say “enjoyment” because once you read/understand these articles through the prism of habit and with an understanding of The Habit Factor methodology, their concerns about the negative side-effects of goals disappear.

I also say “enjoyment” because these articles either miss the solution entirely (which is HABIT), or pit habit against goals as though it’s an either/or proposition.

So, here are five distinct reasons you MUST set goals — and do it the right way! (PARR Video)

1)  You Will Change for the Better

“The real reason for setting a goal is not for the goal itself but for the person you must become in order to achieve the goal.” ~Jim Rohn

Goals, as Jim Rohn points out, help to forge your character and test your will along the way. Think about it: If I set the goal of achieving an Ironman triathlon, I’m going to be a very different person, physically, emotionally and even spiritually once I complete the event.

Here’s the best part: Even if for some reason I don’t complete the goal itself, since I set the goal and developed the supportive habits along the way, I would still become a very different person.

2) You’ll Be Far Happier

Don’t take it from me, though; take it from one of the smartest men of all time. Albert Einstein once said, “If you want to live a happy life, tie it to a goal, not to people or things.”

There is very little we can control. However, we can control our thoughts and behaviors (actions). As AE explains, tying your happiness to another person or a thing can be very fleeting. When you set a goal, you are directing and creating your future in advance (something Tony Robbins likes to say).

3) You Will Boost Self-Esteem & Self-Efficacy

We’ve said it here a half-dozen times at least: Goal setting (especially when following The Habit Factor method) reinforces self-efficacy — which is the ability to create a desired result.

Once you set the goal, identify 2-3 supportive habits, and begin to track the habits using the P.A.R.R. methodology, you immediately have the uplifting sense of self-efficacy.

When I say I will track my reading for 3 days this week (20 minutes each time), and when I perform the action and track it — even if I miss a day — I begin to feel a greater sense of self-esteem.

**BTW: This is one of the reasons a key premise of PARR is to set the bar low initially, to help gain early, positive momentum.

4) You Accept 100% Responsibility for Your Life

When you set a goal, you declare to yourself (and perhaps anyone else who’s observing): “I’m responsible for the results and experiences I produce in my life.” Responsibility is a core foundation for happiness and success.

Consider the opposite: Not taking responsibility. If I set no goals for my life, then I’m drifting, aimless, and it’s very easy to blame “the world” or bad luck for my troubles. Prolonged drifting more often than not leads to dissatisfaction, unhappiness and even poor health.

5) You Set Out on a Path to Discover and Develop Your Unique Talents and Abilities

The simple act of goal-setting helps you to identify your ambitions, desires and talents. Goal-setting helps to expose the real you to yourself ; ). Challenge yourself by asking tough questions such as, “If I were to die tomorrow, what experience or achievement would I most regret not having?”

The ultimate litmus test, if you doubt any of this, is to ask, “Have my heroes (the people I admire and respect) set goals for themselves?” Chances are very good (like 100%) that they did!

When you consider all these benefits and how they fit together to create a great life, it’s hard to imagine not setting goals.

Word of Warning:

If it’s a “someday,” “it’d be nice but,” “wouldn’t it be great,” or “I’d love to,” chances are very good it isn’t a “must” — a commitment. Desire is the one ingredient ONLY YOU can bring to the table. Without the “burning desire,” as Napoleon Hill likes to say, chances are good you’ll quit when the going gets tough. And you can bet it will get tough.

Closing comments:

Oh the irony… the cited Psychology Today article below ends with…

“Finally, I’ve found that addressing the issue of habit formation is a good alternative to goal setting. First, identifying the bad habits that hold you back, and second, developing good habits to replace them.”

How scary is that?

And herein lies another fantastic example of exactly why The Habit Factor is the most effective and efficient goal-setting methodology that exists. It really isn’t about an “alternative” to goal-setting.

Identify the goal and the supportive, core-related habits that will accelerate your goal’s achievement.

Now it’s your turn. Give it a try: “What one achievement/experience would you most regret not having had/experienced?

The answer almost always comes immediately. If not, dwell on it for 24 hours or as long as it takes. Then, SET THAT GOAL!

See you next week!

~mg

 

Articles about the “downside” of goal-setting. Note: How they all lead you right back to The Habit Factor. ; ) Enjoy!

https://www.psychologytoday.com/blog/wired-success/201409/why-setting-goals-can-do-more-harm-good
habits as alternative to goals?

https://hbr.org/2012/12/consider-not-setting-goals-in.html
(focus on tasks instead of outcomes) (core, recurring behaviors, HABITS!)

http://www.forbes.com/sites/hbsworkingknowledge/2013/01/02/why-setting-goals-can-do-more-harm-than-good/#44ef8431429e

The Musicality of Productivity: How To Be More Productive and Achieve Your Goals More Quickly

creative theory, discipline, energy, Focus, goal theory, goals, Habit Alignment, habits, HabitStrength™, P.A.R.R. Methodology, PARR Methodology, practicing

By: Martin Grunburg

Every Monday morning, the garbage is picked up in our neighborhood.

Every Tuesday morning, the lawn is mowed at my favorite park, right next to the bay.

Once a quarter, the gardeners will punch the grass to aerate it.

Just another beautiful October day in San Diego, nearly 80 degrees at the beach and it’s not even 10 am.  The air is crisp and a bit drier than usual. It feels like fall.

There will be a low tide today at 11:37 am, and it will be high at 5:19 pm.

The sun rose at 6:49 am and will set at 6:21 p.m.

What does any of this have to do with productivity and goal achievement?

Only everything…

“You will never change your life until you change something you do daily.” ~John C. Maxwell

While I love that quote (as it leads one toward habit) it is not entirely accurate.

A more accurate statement would be, “You will never change your life until you change or develop a new behavior — consistently, over time.

You see, habits are developed over time, via consistency. 

The best way to be consistent is to incorporate the natural rhythms and patterns of our world (the calendar, days, weeks, months, etc.). You might even say that our planets orbit in a very predictable, habit-like pattern. So predictable, in fact, that it is why our clock and calendar can exist.

A habit is just a pattern — a rhythm of behavior.

The essence of appreciating these habit patterns and rhythms within nature is that you are encouraged to follow suit, to craft your own behavior patterns (habits) that align and support your most important goals.

When I learned about this many years ago, I established a Monday morning, all-hands meeting at my business to ensure the communication was flowing and everyone was on the same page. Now, 15 years later, this meeting habit has proven essential to our ongoing operations.

It’s a great myth — a fallacy really — to think that habit development requires daily repetition. It does not.

The Habit Factor method introduced these ideas around “habit alignment” (aligning a habit to a goal for faster achievement), and with it came the idea of “Target Days” as part of the P.A.R.R. methodology: Plan, Act Record and Reassess.

So, for example, to complete your goal of writing a book (without the daily practice of writing), just identify the “Target Days” that you can write. It doesn’t have to be — nor should it be — every day.

Here’s an example (via the app) to select “Target Days” (days of the week)
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By writing consistently on just Tuesdays, Wednesdays, Thursdays and Saturdays, over time you will reinforce and strengthen your writing habit. And, more importantly perhaps, you will be well on your way toward achieving your goal of writing a book.

“The music is not in the notes but in the silence between them.”  ~Claude Debussy

Take the above quote and view it through the prism of Habit Alignment: When it comes to creating a new habit, “silence” equates to the days off in between your Target Days.

In one of my workshops a couple years back, a woman said, “Oh! That’s why we say, for instance, our family has the ‘habit’ of going to the mountains every winter.”

BINGO! That sounds like an annual habit to me. And, if you do it for 20 years, you can bet it’s pretty well ingrained within the family.

Next Steps:

Here are a few quick steps that will allow you to incorporate the “silence between the notes” — those “off” days that trip up so many people — and still develop the habit that supports your most important goal!

1) Identify what your BIG goal is

2) Identify the 1, 2 or 3 habits (max) that will help you to achieve the goal

3) Identify the “Target Days” of those behaviors

4) Identify the “Minimum Success Criteria” (demo), or watch this video that explains the P.A.R.R. methodology.

5) ACT! (perform the behavior)

6) TRACK! – Record and reassess.

This method becomes extremely practical because it accommodates for the challenge that most people have in trying to develop a new habit. The Habit Factor method allows you to identify the best “Target Days” based upon your current schedule.

So, when you think about being productive, try not to think in terms of “every day.” Rather, focus on the rhythms/patterns of your consistent “Target Days,” and just be sure to follow the simple method above.

Until next time, enjoy the silence between the notes (and your habits) and thanks for reading! ; )

~mg

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