The domino effect: how to create a chain reaction of good habits

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All human actions are related to each other. Let's consider the example of a woman named Jennifer Lee Dukes (Jennifer Lee Dukes). For more than twenty years since college graduation, she never ran the bed, except when it came to the guests or the mother.

At some point, Jennifer decided to change everything and fill the bed for four days. Seemingly ordinary case. Nevertheless, the morning of the fourth day, she not only pushed a bed, but also picked up a sock and carefully laid out clothes scattered all over the bedroom. Then she went into the kitchen, where to put all the dirty dishes from the sink to the dishwasher, cleaned up in the cupboard for dishes and planted decorative pig in the center of the table.

I tucked the bed, and this has caused a chain reaction perform minor cases home. I feel like an adult. Happy adult with made beds, clean the sink, a cupboard with no rubbish and pig on the table. I felt like a woman who miraculously got out of the energy-absorbing Bermuda Triangle domestic chaos.

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Jennifer Lee Dukes

Jennifer has experienced a domino effect.

Domino effect

The domino effect states that every change entails a number of other changes in the chain reaction in the same way as falling dominoes lined up in a row.

In 2012, scientists from Northwestern University in the course of the experiment found that when people spend less time in sedentary leisure, they consume less fat. Participants were specifically asked to eat less fatty foods, but their food has improved quite naturally. They began to spend less time sitting and watching television and mindlessly overeating. One habit led to another, as one pushes the next domino.

You can find similar patterns in their own lives. Let me give a personal example: if I stick to the habit to go to the gym, I notice that it is easier to focus on work and more peaceful sleep at night. Although I did not plan anything special to improve.

But the domino effect works for bad habits. You may notice that the constant checking phone lead to the habit of view notifications from social networks and, as a consequence, mindlessly flipping tape in social networks. So you prokrastiniruete 20 minutes.

You will never be able to change just one habit. All our habits are linked. Therefore, once you change one thing, change and more.

BJ Fogg (BJ Fogg), professor at Stanford University

The reverse side of the domino effect

domino effect occurs for two reasons:

1. Most habits and deeds that make up our daily lives, relate to each other. Choice in one area of ​​life can lead to unexpected results in other areas, regardless of your plans.
2. The domino effect is based on the main principles of human behavior: the commitment and constancy. This phenomenon is explained in detail in the classic book on human behavior "Psychology of influence"Robert Cialdini. If a person adheres to an idea or goal, even if it is small, it will execute it, because this goal or idea corresponds to his self-image.

Going back to the story at the beginning of this article as soon as Jennifer Lee Dukes beginning to fill the bed Each day, she made a small step towards the idea of ​​"I am a person who maintains the cleanliness and order houses". A few days later, she got used to the new view of themselves and do other household chores.

The domino effect is interesting for its side effects. It not only leads to new habits, but also provokes changes in personal beliefs. After each fall tiny dominoes you start thinking about themselves in new ways and develop new habits based on this.

Rules of domino effect

You are free to start a domino effect. To do this, you need to adhere to three rules:

1. Start with the action for which you have the motivation. Let it be quite small, the main thing for you - consistency. This will not only give you pleasure - you will see firsthand what kind of person can become. It does not matter what the first domino fell when the others began to fall.
2. Keep pushing the pace and skip to the next task, which will be able to perform. Let the momentum of the first tasks performed by push you to the next step. With each step you become closer to her new image.
3. If you are in doubt, break a big deal for a few small ones. When you try to start a new habit, try to make it easily manageable. The meaning of the domino effect in progress, and not in the results. Just keep pace. Let the process is repeated, and one pushes the next domino.

There are several ways to get the dominoes to fall. Focus on the habits that you like and let the effects of its implementation will start a chain reaction of a lifetime.