An unusual approach to creating good habits: point the rider, motivate the elephant and forms a path

Analogs of how we think and create habits

Psychologists say that in our brain, there are two systems of thinking - rational and emotional.

In the book "happiness hypothesis"Jonathan Haidt (Jonathan Haidt), these two systems are presented in the form of a rider who is riding on an elephant. Rider - it is our rational part that makes plans and solves problems. For it meets the prefrontal cortex. The rider decides where we want to go.

Elephant - an analogy for the parts of the brain responsible for the formation of emotions, - the tonsils. It is our strong, unpredictable and irrational emotions. But the elephant can provide us with the energy needed for the trip.

Fellow writers Chip and Dan Heath analyze in detail this model in his book "The heart of change. How to achieve changes easily and permanently"And the added third component - the path that goes elephant and rider. It symbolizes the environment.

The rider and the elephant path

If we consider all of these components, the complete picture looks something like this:

You probably already guessed, what's the main snag. If a huge elephant does not coincide with the opinion of the rider as to where to go, Guess, for whom the last word?

The rider may attempt to convince an elephant in his desire to hit or push, but it's a huge elephant that wants to decide where to go.

That's why we are so difficult to get used to new habits. Intellectually, we understand that it will be better when we get rid of bad habits. But a rational approach is useless if the emotional side does not agree with you.

The second problem is related to the road. If the rider and elephant are going to achieve the desired destination, on the way they should not be distracted by anything else. So you have to clear the road.

Consider all of the components of this model alone.

Rider

The rider may seem small compared with the elephant, but he damn well knows how to plan a route - if it has a good map at hand.

Most people give the rider a very vague statement. If you want your rider effectively guide an elephant, you need to clearly put goals. Therefore, statements such as "I'm going to do the exercises sometime next week," "I'll call my mother, when the opportunity "or" I'll start eating right in the very near future "will not help to achieve success.

Rider need concrete and measurable objectives:

• "I'm going to do exercise on Monday, Wednesday and Friday at 6:00 pm in the gym."
• "I'll call my mother out of the house on Saturday after breakfast."
• "I'll eat vegetables every day for dinner this week."

In other words, you need to draw a big fat red cross on the exact location on the map where your rider must lead an elephant.

To do this, use two effective strategies - good old planningAnd binding intention to the habit. For example, in the phrase, "If I want to lie on the couch, while I admire the book", "if" - it is the intention, but "when" - a habit that needs to be implemented.

Elephant

Elephant does not bother rational planning. He does what feels. So, we need to give the elephant enough motivation to it povoz rider in the right direction.

Here are some strategies to help you motivate your elephant:

• Start with something small. Let your elephant feels his superiority and self-confidence. Then he will start to move in small steps in the right direction.
• Celebrate small victories. Every time your elephant goes in the right direction, immediately give him a reward.
• Create immediate consequences. If your bishop refuses to move, use the stick - self-restraint.
• Be accountable. Work with a trainer or with a friend. Elephant will be more motivated if someone was watching him.
• Track your progress. Have placed your elephant in the habit of checking your progress. For example, to count the days that you practice the right habits.

Way

Path represents the physical environment where flows habit. Journey to the elephant and rider went smoothly, you need to take two important steps.

1. Make the desired path so easy as possible

Ask yourself how you can change the environment in order to follow the habit does not cost you any effort. It is necessary that an elephant stuck to the desired path by default.

For example, if you want to read more books, make sure that on the couch in your living room is always thick interesting book.

2. Make an undesirable path as difficult as possible

At the elephant may be tempted to deviate from the course and turn to some alternative way. Especially if there is something that delivers the momentary pleasure. To avoid this, make alternative roads the most unattractive.

If your elephant prefers to watch TV rather than read a book, Put the remote in the other room. If an undesirable path inconvenience, your elephant is more likely to remain on the right track.

3 important conclusions as to stick to healthy habits

1. The rider is the rational part of your mind, which is planning a journey. He needs to be specific and measurable objectives, to control the elephant. This can be done with the planning or implementation of the planned.
2. The elephant is the emotional part of your mind and provides the energy for the trip. To go in the right direction, it should be a motivation. To do this, take small steps toward the goal, celebrate victory (albeit small), tie the intent to habit, take responsibility for their actions and track progress.
3. Way is your environment. To travel without too much effort, the rider and the elephant must be easy to move in the desired way, but hard to navigate undesirable.

Improve your plan. Motivate the elephant. Remove any obstacles from the path. And then start to move. Every time you feel stuck, repeat or modify these steps until your rider and the elephant will not reach its goal.