The SRO model works because it's about behavior that is observable, not about feelings or intentions. Those of us who have managed people know that giving effective feedback is very much a similar process: "When you do X, here is what happens. Can you do this differently next time? (or "Keep it up!")
This works equally well to change bad habits and encourage good habits!
S: I wake up and feel sleepy and I'm thinking of skipping my workout.
R: I drag myself to the gym regardless and end up having a surprisingly good workout!
O: I feel better as a result and have more energy for the rest of the day.
I feel you on the PB pretzels. Quinns (gluten free), specifically, are my poison. As well as Catalina Crunch savory snacks (bougie Chex Mix). I generally take the approach that I've learned from James Clear in Atomic Habits – Set up the environment for success. I can expend a little bit of cognitive energy at the store to resist buying these items in the first place, And then I don't have the struggle daily when I'm in the pantry, regardless of whether my reason for being there is legitimate.
I also tried to buy my race fuel just in time, so I don't have it sitting around the house. Though any thing I am consuming during a Spartan race is not what I would consider super tempting junk food - gels and the like.
One final trick that has kept me off of the Catalina Crunch and PB pretzels for the last year was using that as fuel during World's Toughest Mudder. I tried some recently and it still tastes like pain. 🤣
While listening to this post a few months back, I was reminded of Dr. Judson Brewer‘s book Unwinding Anxiety, so I dusted it off and reread it. Boy, did I not know what I was in for…
I hit a part of a book that cut through my core. I saw in 4K for the first time how worry and anxiety were controlling every aspect of my existence. And there was no going back.
I’m currently observing how mapping my habit loops, bringing awareness to the rewards, and establishing the bigger, better options are reworking every aspect of my life in real time. My marriage is growing. I’m connecting with my kids on a level I never have before, I can work on my business without burning out, etc., etc.
I know the road I would be on without you and this post. It's well-traveled, but it leads to a life of worry, anger, and loneliness. From the bottom of my heart, I'm truly grateful for all you are doing with 2% and the long and winding journey I'm on right now because of it.
Good stuff Micheal! As I have mentioned before, I run around the Vegas casinos all day, in and out of restaurants the past year. I gained 10 lbs "snacking" appointments (I'm always offered a mea/app at least once a day. I was in my third round with the Comfort Crisis and a quote came from Trevor "It's ok to be hungry." I use this to keep me from snacking and I'm the prices lost 5lbs. But I'm liking the idea of journaling, thanks for enlightening us.
What you seem to describe in this post is a scarcity loop of sorts, with the reward being predictable instead of unpredictable. I’m curious in your experience, are these loops sometimes harder to break than the ones with unpredictable rewards?
I think in my case I laid out above, I didn't know the actual reward. My memory told me I did the behavior for one reason, but tracking in real-time showed me I was wrong. I could make a change because I had accurate information.
Regarding rewards ... I will say that the most powerful loops lean on "predictably unpredictable" rewards. E.g., a slot machine. Something "good" happens about 45% of the time. If the rewards are too unpredictable, people often leave. If they're too predictable, it becomes a job. The magic is ... I know this good thing will happen sometime soon, but I'm not entirely sure when.
The SRO model works because it's about behavior that is observable, not about feelings or intentions. Those of us who have managed people know that giving effective feedback is very much a similar process: "When you do X, here is what happens. Can you do this differently next time? (or "Keep it up!")
This works equally well to change bad habits and encourage good habits!
S: I wake up and feel sleepy and I'm thinking of skipping my workout.
R: I drag myself to the gym regardless and end up having a surprisingly good workout!
O: I feel better as a result and have more energy for the rest of the day.
Fantastic comment. You're exactly right. This is a good example of leaning into short-term discomfort to get a long term reward.
Most "bad habits" give us short-term comfort or relief at the expense of long-term benefits.
I feel you on the PB pretzels. Quinns (gluten free), specifically, are my poison. As well as Catalina Crunch savory snacks (bougie Chex Mix). I generally take the approach that I've learned from James Clear in Atomic Habits – Set up the environment for success. I can expend a little bit of cognitive energy at the store to resist buying these items in the first place, And then I don't have the struggle daily when I'm in the pantry, regardless of whether my reason for being there is legitimate.
I also tried to buy my race fuel just in time, so I don't have it sitting around the house. Though any thing I am consuming during a Spartan race is not what I would consider super tempting junk food - gels and the like.
One final trick that has kept me off of the Catalina Crunch and PB pretzels for the last year was using that as fuel during World's Toughest Mudder. I tried some recently and it still tastes like pain. 🤣
Michael, you’ve done it again.
While listening to this post a few months back, I was reminded of Dr. Judson Brewer‘s book Unwinding Anxiety, so I dusted it off and reread it. Boy, did I not know what I was in for…
I hit a part of a book that cut through my core. I saw in 4K for the first time how worry and anxiety were controlling every aspect of my existence. And there was no going back.
I’m currently observing how mapping my habit loops, bringing awareness to the rewards, and establishing the bigger, better options are reworking every aspect of my life in real time. My marriage is growing. I’m connecting with my kids on a level I never have before, I can work on my business without burning out, etc., etc.
I know the road I would be on without you and this post. It's well-traveled, but it leads to a life of worry, anger, and loneliness. From the bottom of my heart, I'm truly grateful for all you are doing with 2% and the long and winding journey I'm on right now because of it.
Keep it up.
Good stuff Micheal! As I have mentioned before, I run around the Vegas casinos all day, in and out of restaurants the past year. I gained 10 lbs "snacking" appointments (I'm always offered a mea/app at least once a day. I was in my third round with the Comfort Crisis and a quote came from Trevor "It's ok to be hungry." I use this to keep me from snacking and I'm the prices lost 5lbs. But I'm liking the idea of journaling, thanks for enlightening us.
This is a great tool. Even knowing I will track my behavior is helpful.
When will your rucksack collab with GORUCK be available?
Likely November/Holiday. We’re definitely shooting for before Christmas.
Michael, I am a subscriber but I don't get the full podcasts. What do I do? It keeps cutting them off even tho I paired everything to Spotify. Thanks
What you seem to describe in this post is a scarcity loop of sorts, with the reward being predictable instead of unpredictable. I’m curious in your experience, are these loops sometimes harder to break than the ones with unpredictable rewards?
Great observation.
I think in my case I laid out above, I didn't know the actual reward. My memory told me I did the behavior for one reason, but tracking in real-time showed me I was wrong. I could make a change because I had accurate information.
Regarding rewards ... I will say that the most powerful loops lean on "predictably unpredictable" rewards. E.g., a slot machine. Something "good" happens about 45% of the time. If the rewards are too unpredictable, people often leave. If they're too predictable, it becomes a job. The magic is ... I know this good thing will happen sometime soon, but I'm not entirely sure when.
Are Momentous not longer a 2% sponsor? Noticed you don’t mention them and they’re not listed above.
They are! EASTER is the code. I love Momentous.
We have four sponsors now, so they all rotate spots throughout the posts.
Thanks for confirming. I’m loving their plant protein and Creatine. 👍🏻
Hiring a coach is supremely useful for everyone. We don't see our blindspots!