Sample slides from my very popular How of Habits seminar which covers why we have habits, why we don't always act in our own best interests, and what to do to shape our behaviour.

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Making and breaking
@peoplepatterns

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Pssst…
This is a sample of some of the slides used in my
“How of Habits” seminar and workshop.
I hope it gives you a flavour of the content.
Thanks
Bri Williams

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Our 2 biggest mistakes

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1. We rely on motivation
& willpower

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We act for now not later
“Now” Me
“Future” Me

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2. We underestimate our
environment

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Bigger bowls =
31% more ice-
cream
Bigger spoons =
14% more
Nutrition experts!
Wansink, Van Ittersum & Painter, 2006

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How to make habits?
Make it easy

10. 10 Charles Duhigg
Trigger
Routine
Reward

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Trigger
Routine
Reward
1.
2.
3.

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Trigger
Routine
Reward
1.
Why
do I want to have
this habit?

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Trigger
Routine
Reward
2.
What
will I actually do?

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Steps to follow
make them small

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Steps to follow
+
Supportive environment

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Trigger
Routine
Reward
3.
When
Will I do it?

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How to break habits?
Make it hard

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Trigger
Routine
Reward
3.
2.
1.

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Trigger
Routine
Reward
1.
When
does it happen?

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Remove the trigger
• Remove yourself from context (eg don’t go
to pub)
• Remove trigger (eg turn off email alerts)
• Keep temptation out of sight (eg snacks in
foil)

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Trigger
Routine
Reward
2.
What
do I do?

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Interrupt the routine
• Make it hard (eg phone kept in other room)
• “Crowd it out” with competing behaviour (eg
going for a walk at wine time)

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Trigger
Routine
Reward
3.
Why
do I want to end
this habit?

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Rewire the reward
• Make it unpleasant for “Now Me”
• Couple with negative reinforcement (eg nail
polish to stop nail biting)
• Introduce penalty (eg 10 push-ups for every
piece of chocolate)
• Remove the reward (eg decaffeinated coffee)
• Minimise the impact of the reward

26. • Don’t rely on motivation/willpower
• Design your environment to support your
habits
• Trigger – Routine – Reward
• To make habits, make it easy
• To break habits, make it hard
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The How of Habits

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Tools
• Easy to read
• Print or e-book
• Step-by-step self
guided habit plans
• Access to online
templates
• Only $19.95
Get your copy at
www.briwilliams.com.au/how-of-habits

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www.briwilliams.com.au
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29. Email me: bri@peoplepatterns.com.au
Call me: 0408 392 173
Follow me: @peoplepatterns
Visit: briwilliams.com.au
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Thank you