Como formar um hábito | Esquenta para o Workshop de Rotinas Essenciais - Live 01

About this video

• Video Title: Como formar um hábito | Esquenta para o Workshop de Rotinas Essenciais - Live 01
• Channel: Mirley Wohlers
• Speakers: Mirley Wohlers
• Duration: 00:38:49

Overview

This video is the first in a series of three "warm-up" lives for an upcoming free workshop on "Essential Routines." The speaker, Mirley Wohlers, explains the fundamental concept of habit formation, detailing the three key stages: trigger, action, and reward. She emphasizes the importance of focusing on frequency over excellence when establishing new habits and provides practical examples and strategies for incorporating desired behaviors into daily life. The video also serves as an introduction to Wohlers' paid course on organization and productivity.

Key takeaways

• Definition of a Habit: A habit is a learned behavior that is repeated frequently and executed automatically with minimal cognitive effort, serving as an energy-saving mechanism for the brain.
• Three Stages of Habit Formation: Habits are formed through a cycle of a trigger (cue), a specific action, and a reward (positive reinforcement).
• Importance of Reward: Positive rewards, whether natural (like endorphin release from exercise) or external (like enjoying a favorite meal), are crucial for the brain to associate the action with a positive experience, making it more likely to be repeated.
• Frequency Over Excellence: When forming new habits, it's more effective to focus on consistency and frequency (doing it often, even if imperfectly) rather than striving for perfection (excellence) from the start. This is often referred to as "mini-habits."
• Leveraging Existing Habits: One can utilize existing, even negative, habits as triggers for new, positive ones. For example, placing a book on a nightstand (trigger) can lead to reading (action) before picking up the phone.
• Nature's Reinforcement: The brain naturally seeks energy efficiency, making it resistant to new, demanding habits. Therefore, new habits should be made as simple and easy as possible initially.
• Replacing Bad Habits: Replacing negative habits with positive ones is challenging but achievable by understanding and strategically applying the trigger-action-reward cycle and focusing on consistent, small steps.

Table

The three essential stages for forming a habit are:

1. Trigger: This is the cue that signals your brain that it's time to perform a certain action.
2. Action: This is the behavior itself, the habit you want to perform.
3. Reward: This is the positive reinforcement your brain receives after completing the action, which helps it remember and repeat the behavior.

The reward component is crucial because it's what your brain receives after performing an action, and it helps your brain remember and want to repeat that behavior. When you provide a positive reward, your brain associates the action with a good feeling, making it more likely to be ingrained as a habit. If the action doesn't lead to a positive outcome or reward, the brain may resist repeating it.