10_Big_Ideas.md

# 10 Big Ideas

Willpower is like a muscle

Habits bypass willpower

Habits can be systematically created

Why does this matter?

Identity is key to long term behavior change

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Develop the exercise habit

Don't do too much at once

Control your environment -> control your behavior

Give your habit a cue

Have a relapse plan

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1) Willpower is a muscle

2) Fatigued muscles struggle

3) Strengthening the muscle

Willpower is not enough

Triggers

Make it easy

Rewards

Temptations & Relapse

Tracking

Social group

Elephant, the Rider and the Path

Surf the urge

Manage your energy/blood glucose

Find your herd

Develop habits

Identify triggers

Watch out for obstacles - fatigue, temptation, relapse (what the hell)

Structure smart rewards

Strengthen the muscle

Keeping track

Pride over shame