The product offers Habit Method Cards, which provide techniques and strategies to build and maintain habits. Methods include pre-commitments, the Ivy Lee Method, habit stacking, implementation intentions, and others, aimed at enhancing productivity and personal development through structured approaches.
Features
Habit Method Cards
A set of method cards to aid in building and maintaining habits using various psychological and productivity methods such as Pre-commitments, Ivy Lee Method, and Two-Day Rule.
Pre-commitments
This feature emphasizes making decisions in advance to promote success and reduce distractions. It involves setting up self-control mechanisms, like scheduling activities with others or using digital tools to block distracting content, helping users remain focused on their goals.
List Making
Each evening, write down six tasks for the next day.
Prioritization
Organize tasks from most to least important.
Focused Execution
Begin with the primary task the next day and only move to the next after completing the current task.
Rollover
Transfer any unfinished tasks to the next day's list.
WOOP Framework
The WOOP framework stands for Wish, Outcome, Obstacle, and Plan. It involves visualizing the outcome or goal as a crucial step, vividly imagining the benefits and emotions upon achieving the goal. This practice increases motivation and focus, helping to commit to achieving the desired outcome.
Make it Obvious
This method involves setting up your environment to make the cues for desired habits highly visible and accessible. For example, placing a vitamin bottle next to your toothbrush helps create an obvious cue to take vitamins. This increases the likelihood of acting on habits.
Never Empty the Well
This method focuses on finishing your workday with tasks still left to do for the next day. This helps maintain workflow continuity. It was famously used by Ernest Hemingway, who would stop when he knew what was going to happen next in his work, ensuring a smooth transition into the next workday.
Daily Highlights
Daily highlights are a method for identifying and focusing on the most important task or event of the day. By prioritizing this 'highlight,' you ensure that it gets done. To define a highlight, choose tasks that are urgent, require 60-90 minutes of focused work, and provide satisfaction or joy, bringing clarity and purpose to your day.
Competing Response Training
Substitutes an unwanted habit with a physically incompatible action to break habitual patterns by introducing alternative actions. For example, engaging in an activity like drawing when feeling the urge to check social media or placing an alarm far from the bed to avoid waking up late. Originally demonstrated in a study with nail-biting where participants reduced the habit by clenching fists.
Focus on One Thing
The concept encourages concentrating on the most important task that will make everything else easier or unnecessary. By narrowing focus to a single pivotal task, it aims to create success in multiple life areas by achieving more with less effort.
Examples of Application
The method can be applied in various areas such as cutting out sugary drinks for weight loss or dedicating the first two hours of work to high-impact tasks, thereby encouraging healthier habits and improved productivity.
Timeboxing for Traction
Set specific time blocks for goal-oriented tasks. For example, allocate time from 9 AM to 12 PM for focused work like coding. This helps you concentrate and resist distractions.
Timeboxing for Distractions
Schedule time for leisure activities, such as social media. For instance, from 3 PM to 3:30 PM. This prevents distractions from interfering with productive time, making work periods more effective.
Habit Stacking
Habit stacking is a technique where you 'stack' a new habit onto an existing one. The idea is to use the routine you already have as a trigger for a new behavior. For example, if you already brush your teeth every morning, you could stack flossing onto that habit by doing it immediately after brushing. It makes it easier to remember and incorporate new habits into your daily life.