P.A.R.R. methodology

ChatGPT & MG Talk Habit Development, Discipline, P.A.R.R., & Skills & Habits

discipline, Habit Alignment, habits, P.A.R.R., P.A.R.R. Methodology, Skills

MG: What is the habit factor?

GPT: The “habit factor” refers to the idea that certain actions or behaviors can become routine and automatic through repetition, making them more likely to be performed in the future. This concept is often studied in the fields of psychology and behavioral economics.

MG: isn’t there a book too

GPT: Yes, there is a book called “The Habit Factor” written by Martin Grunburg. The book aims to help readers understand how habits are formed and how they can be changed in order to achieve goals and improve productivity. It provides a step-by-step process for creating and maintaining good habits, as well as strategies for overcoming bad habits. The book also emphasizes the importance of tracking progress and staying motivated in order to achieve long-term success.

MG: I thought so, does it mention a process for habit formation called PARR?

GPT: Yes, “The Habit Factor” by Martin Grunburg mentions a process called P.A.R.R. (which stands for “Prompt, Action, Reward, Record”) as a key part of habit formation. The PARR process is a simple, four-step process for creating new habits:

Prompt: Identify a specific cue or trigger that will remind you to perform the desired behavior.
Action: Perform the desired behavior.
Reward: Give yourself a small reward for completing the desired behavior.
Record: Keep track of your progress by recording when you complete the desired behavior.

This process helps to create a positive feedback loop that makes it more likely that the desired behavior will be repeated in the future. By tracking progress and rewarding oneself, the individual is more likely to stick to the habit and make it a regular part of their routine.

MG: Where did you get Prompt? My understanding is that PARR stands for PLAN, ACT RECORD & REASSESS

GPT: I apologize for the confusion, you are correct that P.A.R.R. stands for “PLAN, ACT, RECORD, REASSESS” in the book “The Habit Factor”.

PLAN: set a clear, specific, and measurable goal.
ACT: take immediate action towards the goal
RECORD: track progress and document the outcome.
REASSESS: evaluate progress and adjust the plan as needed.

The process emphasizes on setting clear goals, taking action, tracking progress, and re-evaluating the plan regularly to make necessary adjustments and achieve the desired outcome.

MG: I thought PARR was more about the Habit development process NOT the goal itself. habits are a means to the end. the END is the goal the means are habit, correct?

GPT: You are correct that habits are a means to an end, and the end is the goal. The P.A.R.R. process that is described in “The Habit Factor” is specifically focused on creating new habits as a means to achieve a goal. The process is a simple, four-step process for creating new habits:

PLAN: set a clear, specific, and measurable goal.
ACT: take immediate action towards the goal
RECORD: track progress and document the outcome.
REASSESS: evaluate progress and adjust the plan as needed.

The process emphasizes on setting clear goals, taking action, tracking progress, and re-evaluating the plan regularly to make necessary adjustments and achieve the desired outcome. The goal is the outcome that you want to achieve. Habits are the means to achieve that outcome. The P.A.R.R. process is a way to create the habits that will help you reach your goal, by breaking down the goal into manageable steps, and making sure that you are consistently working towards that goal.

MG: The tracking and plan and recording and reassessment is about the HABITS not the goal. PARR is about tracking habits in order to develop them.

GPT: I apologize for any confusion, you are correct that P.A.R.R. is a framework for tracking and developing habits, not the goal itself. The P.A.R.R. process does not focus on the goal directly, but rather on the specific actions that will become habits in order to achieve that goal.

PLAN: Identify the specific action that will become a habit
ACT: Perform the desired behavior
RECORD: Keep track of your progress by recording when you complete the desired behavior.
REASSESS: Evaluate progress, make adjustments, and refine the habit.

The P.A.R.R process is a structure that helps to create a positive feedback loop that makes it more likely that the desired behavior will be repeated in the future. By tracking progress and making regular adjustments, the individual is more likely to stick to the habit and make it a regular part of their routine. And as a result, achieving the goal that the habit is designed to achieve.

MG: excellent. thank you

GPT; You’re welcome! I’m glad I could help clarify. If you have any more questions, feel free to ask.

[I’m having so much fun, I decide to change it up and see what “she” knows about the relationship between DISCIPLINE and HABIT.]

MG: Is it safe to say that discipline is a habit

GPT: Discipline can be seen as a habit in the sense that it is a behavior that is performed consistently and regularly. Discipline is often defined as the practice of training oneself to do something in a consistent manner, which is similar to the concept of habit formation.

In order to develop discipline, one must first identify a specific behavior or action that they want to consistently perform, and then take consistent actions towards that goal, tracking progress and making adjustments as needed. This process is similar to the P.A.R.R. process for habit formation.

However, discipline is also a broader concept that can include a variety of different behaviors, such as self-control, focus, and commitment, which are not just one habit, but a set of habits that work together to achieve a goal. Therefore, discipline can be seen as a collection of good habits that work together to achieve a goal.

MG: I like that and yet it is clear that nobody is born with discipline so it is learned and acquired through practice, right

GPT: Yes, it is clear that discipline is not something that is innate, but rather something that is learned and acquired through practice. Discipline is a behavior that is developed over time through consistent and regular practice.

The ability to stick to a task, to resist temptations, to delay gratification, to be consistent and to not procrastinate are all learned behaviors that can be developed and improved over time.

Discipline is something that can be developed through the formation of good habits, which are formed by consistently performing a desired behavior in response to a specific prompt or cue. The P.A.R.R. process is an effective way to develop new habits, and thus discipline, by consistently performing a desired behavior, tracking progress and making adjustments as needed.

It’s important to keep in mind that discipline, like any other skill, requires practice, consistency and patience. It takes time and effort to develop discipline and it will not happen overnight. But with consistent practice and perseverance, anyone can develop discipline and improve their ability to achieve their goals.

[Because “she” brings up SKILL, i cannot resist. We must go there.]

MG: That leads me to precisely my next point. If discipline is a practice and skills require practice and HABITS require practice… seems to me that PARR is very helpful to develop both skills and habits and, in short, habits and skills can be acquired the same way, through intentional practice, right?

GPT: Yes, you are correct that discipline, skills, and habits all require practice to be developed and improved. The P.A.R.R. process can be used as a framework to develop both skills and habits, as it emphasizes the importance of setting specific, measurable goals, taking consistent action towards those goals, tracking progress, and making regular adjustments.

Habits and skills are often closely related, as developing a new habit can often lead to the development of a new skill. For example, if one wants to develop the skill of playing a musical instrument, they would need to practice consistently as a habit in order to improve their skill.

Habits and skills also share the characteristic of being developed through repetition and consistent practice, which is one of the key elements of the P.A.R.R process. By consistently performing a desired behavior, tracking progress and making adjustments as needed, individuals can develop both habits and skills.

In summary, P.A.R.R process can be a helpful framework for developing both habits and skills, as it emphasizes on consistent practice, tracking progress, and making adjustments. Both habits and skills require consistent practice and repetition in order to be developed, and P.A.R.R provides a structure to do that.

MG: WOW!! Thank you again, this has been enlightening! ; )

GPT: You’re welcome! I’m glad I could help. Developing discipline, skills, and habits are important aspects in achieving personal and professional goals. Understanding the process of habit formation and the importance of consistent practice, tracking progress, and making adjustments can help individuals to achieve their goals. If you have any other questions, feel free to ask.

Habit Building Part III: The PARR Method and Progressive Behavior Modification Therapy

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

P.A.R.R.  (Plan, Act, Record & Reassess)

[By: Martin Grunburg]

A simple method to intentionally build good habits.

P.A.R.R. takes advantage of HabitStrength™, a concept proven to reinforce any particular behavior over time. Strengthening and reinforcing the behavior helps it to become a habit. When this is coupled with Habit Alignment Technology™, anyone can achieve their goals more quickly and easily.

P.A.R.R. simply stands for PLAN, ACT, RECORD (which is tracking + notes) and REASSESS.

Plan: Define your intended behavior (habits)

Act: Perform the behavior as planned (habits)

Record: Tracking and notes (habits)

Reassess: Is it time to raise the bar? (habits)

FAQ (Frequently Asked Questions) about P.A.R.R. and Building Habits

How is this any different from the Cue, Routine, Reward concept popularized by The Power of Habit (book)?

PARR distinguishes itself from Cue, Routine, Reward (see video) by directing attention forward and helping to craft new, favorable habits. Cue, Routine, Reward is terrific for providing information in retrospect. However, the method does little to guide the user to develop new, favorable habits. And, unfortunately, Cue, Routine, Reward provides no specific method to develop a habit. It does not offer insight into how one might improve any behavior’s HabitStrength™. In fact, according to The Power of Habit, Cue, Routine, Reward is merely a “framework.” (This is covered in a recent post.)

How about the requirement for a “Reward” when I try to develop a habit?

In the above-referenced video, Duhigg states: “Then there is the reward, in some respects that is the most important part, because that is why habits exist.”

If you’ve read The Habit Factor, you know why habits exist and it isn’t because of the reward. In fact, rewards are NICE but not (repeat) NOT a necessary component for habit development. As an example, think Drill Sergeant, or Mom’s daily morning routine of getting the kids off to school. You might look for ancillary “rewards” like NOT being yelled at. But, please know, that isn’t WHY the habits develop — and certainly not why habits exist.

The referenced “reward” data comes largely from experiments with lab animals. Fortunately, we are humans and not lab animals. We have a unique capacity to intentionally align and craft our behaviors to develop constructive, supportive habits. Obviously, all other animals are tied infinitely more directly to their instincts and habits.

I know there is no need for me to go eat a chocolate bar after I’ve accomplished a goal. One of the great secrets about The Habit Factor is this: the simple act of RECORDING becomes its own reward. People gain a great deal of satisfaction in checking off the desired behavior. Then, of course, seeing their progress and results is its own ancillary reward.

How long does it take to develop a habit?

Perhaps the question I’m most often asked is, “How long does it take to build a habit?” A fair question with no straightforward answer. There are many myths around the exact number of days, ranging anywhere from 21 to 48 or even 66. However, our experience shows that some habits can take up to several months to develop. A key factor in the development of any habit is what we have identified as HabitStrength™. (Note: Not to be confused with Hull’s “Drive Reduction Theory,” although they share a few basic principles.)

Can you please share/explain or even provide an example of how Habit Alignment Technology™ and HabitStrength™ work? How they can be applied in the service of goal achievement?

EXAMPLE:
GOAL: Joe has a goal to lose 35lbs over the next 6 months.

First, by following The Habit Factor’s methodology for goal achievement, Joe recognizes the important distinction between GOALS and HABITS. (This distinction is often lost.)

Therefore, Joe decides to identify and develop a few core, related behaviors (habits) instead of working against a check list. So, for each behavior, Joe will PLAN the behavior’s required minimums. Then he will TRACK the behavior to help craft his new habits.

In order to track each new behavior (with the intent of developing a habit), he needs to first identify the Frequency per Week (days of the week), the Minimum Success Criteria (Minimum QTY or Time to perform the behavior), and finally, the Tracking Period (typically 4 weeks), all explained in detail below.

Habit #1: “No Large Meals after 5:30pm” (Qty=0), (M,T,W,Th,F)

Habit #2: “Drink Water” (6 glasses) (M,T,W,Th,F,S, ) 6x / week

Habit #3: “Walking” (2 Miles) (T,Th,S) 3x Week Habit

Habit #4: “Eat Fruit” (3x day) (M,T,W,Th,F) 5x Week

With each of the above behaviors, there is what we call Minimum Success Criteria. For example, it’s “2 Miles” in the case of the Walking behavior or QTY 6 in the case of the Drink Water behavior. The idea behind the Minimum Success Criteria is for Joe to identify how long (time) or how far (distance) the behavior must be done on designated “target” days to be a “success.” And, if completed, he would give himself a successful Checkmark for the behavior.

If he should only walk 1.5 miles and his Minimum Success Criteria were 2 miles, he would NOT get a successful Checkmark for the effort. Note: This keeps the tracking of his performance to either a YES or a NO. This makes the success of each behavior binary, a critical component to the long-term development of the habit.

Keep in mind, if Joe walks 4 miles, Joe still will receive only a single checkmark and does NOT receive 2 checkmarks. The idea here is to support the long-term development of the behavior to form a habit. In order to do that, it is consistency over a longer period of time vs. a short burst of activity that encourages and supports the development of the habit. Inequity in effort from one day to the next does little to support the long-term development of the habit as compared with consistency over time. Therefore, by keeping the daily tracking to a simple YES or NO (“1” or a “0“) and making the performance measurement binary you have a very clearly defined objective from day to day, which also makes for easier and more elegant tracking. (Further detail and explanation is in the book of course).

The next criteria in habit development is the Frequency per Week.

This is fairly straightforward, allowing the user to identify those days he believes he can and will perform the specified behavior. One of the helpful aspects of this system is it allows users to check off any desired behavior on a “non-target” day as well. For instance, if you selected; M, W, F as Target Days and on Wednesday you couldn’t perform the habit for whatever reason, the good news is you could make it up on Thursday.

*Important note* RE: habit development. You do NOT need to perform a behavior every day (successive days) in order to develop a habit. The key is consistency over time— not successive days.

REASSESS!

If there were such a thing as a “most important part” of habit development (for humans vs. rats) it MIGHT be the Reassessment component. This is your unique ability to be aware, to take inventory of existing behaviors and conscientiously direct your energy to forge new habits—to even increase the frequency or minimums thereby strengthening the habit over time.

By pursuing (planning and tracking) any behavior over time and then pressing PAUSE (at the end of four weeks) to assess your progress, you identify if it’s time to “raise the bar” (again frequency or minimums). Only The Habit Factor® offers customizable Tracking Periods allowing you to assess/reassess your progress (your actual behaviors vs. your ideal behaviors). This is how you improve any behavior’s HabitStrength™.

Example: If Joe is at or around 85% or better for each habit over the course of the first four weeks, Joe is then encouraged to raise the bar for the next four weeks — meaning, perhaps, the “Drink Water” habit might increase from 6 glasses to 7 glasses / 6x /week. Or, maybe 6 glasses 7x per week (instead of 6x/week). Again, raising the bar over the prior four-week period. Another example of this would be to walk 3 miles 3x / week (upping the ante from 2miles, 3x per week. It’s the critical component of the Tracking Period that allows the user to reassess and up the ante for the next tracking period.

With each successive Tracking Period*, the behavior’s HabitStrength™ continues to build until, ultimately, there is no more need to PLAN or TRACK as the intended behavior becomes a HABIT— hence, The Habit Factor.

CONCLUSION

As Joe strengthens these supportive behaviors by successively PLANNING and TRACKING (each 4 weeks), he notices that he’s beginning to realize his over-arching GOAL, and loses 35lbs!

More importantly, Joe develops the healthy and supportive habits, such as walking, drinking water, etc. All of these behaviors will help him to maintain his ideal weight. They will prevent the classic yo-yo dieting and weight gain issues most dieters experience. So, by focusing on developing the supportive habits, ultimately The Habit Factor takes over!

ChatGPT & MG Talk Habit Development, Discipline, P.A.R.R., & Skills & Habits