Right Attitudes

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Goals

A Hack to Resist Temptation: The 15-Minute Rule

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When you’re faced with a temptation, e.g., when you have a sugar craving, try this 15-Minute Rule: Commit to not giving in for 15 minutes. Take yourself away from the stimulus that led to the temptation.

With any luck, the enticement will wear off. At least it’ll become more manageable to control. If at all possible, wait another 15 minutes.

Increasing your awareness of your temptations and refusing to submit to them impulsively is the key to changing behavior.

Idea for Impact: Self-control in the face of urges and cravings is tricky. Even a simple distraction can break the trance.

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The Rule of Three

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A familiar technique in rhetoric is to group in threes because people can hold only a few items in short-term “working” memory.

  • The Olympic motto: Faster, Higher, Stronger
  • Rights proclaimed by the Declaration of Independence: Life, Liberty and the Pursuit of Happiness
  • Fire safety technique taught to children: Stop, Drop and Roll (should their clothes catch fire)

Three-part lists are particularly appealing because they suggest unity and wholeness. Lists comprising only two items seem inadequate. Lists of four or more are unlikely to be recalled entirely.

Idea for Impact: Follow the rule of three to create simple, concrete, and memorable messaging in persuasion—be it in arguing, storytelling, or advertising.

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To be More Productive, Try Doing Less

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The top performers in every field tend to have one thing in common: they accept fewer tasks and obsess over getting them right.

If you’re struggling with time- and task-management, the solution is not to try to be even more productive by somehow “finding” time to do more things.

Time management advice tends to want you to believe that you aren’t doing enough with all that “extra time” you can unearth by squeezing out more from your time. You don’t need to commoditize every minute of your life and devote it to productive work.

You can’t—and shouldn’t—do it all

More time is not the answer to your time management problems.

You can’t manage time. You cannot control time. What you can control are your actions. You can control how you spend your time on what activities. You are in complete control of what you do and when you do it.

Jog through your list of things to do. For each task, ask,

  • Why is this task necessary?
  • What would happen a month from now if it isn’t done?
  • What would happen if this never gets done
  • Who wants this task done, and who is the right person to do it?
  • Do fewer things that create more value, rather than more things that are mostly empty.

Effective time management is about knowing what’s essential and what’s not. Don’t get disproportionately involved with small things while monumental things are to be done.

Idea for Impact: No point in doing something that doesn’t need doing.

The best way to get lots of things done is to not do them at all.

To get more done, you need to do less. Trying to do it all doesn’t work. In other words, do only those things that really matter. Focus on those activities that drive the most significant results.

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Stop Dieting, Start Savoring

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Research suggests that excluding entire food groups, banning your favorite foods, forcing yourself to count calories, and measuring success by a number on a scale may actually make you want to eat more. Restrictive dieting can slow your metabolism down, making it even harder to lose weight over the long term.

You’re more likely to be successful at keeping weight off if you lose weight gradually and steadily. Be more mindful of what you eat and how you eat.

There’s nothing wrong with enjoying your favorite foods and indulging in your cravings for cookies, potato chips, or ice cream. All you have to do is cut back. Practice awareness by slowing down and thinking about what you’re eating and why you’re eating it.

Don’t gulp your food; you’ll overeat before you realize that you’re full. Instead, rest between bites. Take time to chew your food thoroughly. You really don’t need as much food as you think you do.

When you eat out, keep your food-mindfulness on the right track. Keep hunger under control beforehand. Don’t skip meals. Control portion size. Share your meal or take half of it home.

Idea for Impact: Eating should be a pleasurable activity. No food is inherently good or bad, and there’s no need to build an adversarial relationship with food.

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  4. Beware the Opportunity Cost of Meditating
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Real Ways to Make Habits Stick

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Want to make a new habit stick? Try piggybacking or ‘stacking’ it to an existing one.

Choose something you have no problem motivating yourself to do—say, brushing your teeth—then combine it with some habit you want to acquire. The existing pattern serves as the prompt for the new habit.

Most people have robust morning and evening routines; try stacking new habits into those practices. For example, if you want to do some mindfulness meditation every day, do it after brushing your teeth in the morning. Your wake-up routine becomes the cue to build a new meditation habit.

Better yet, associate the habit you want to achieve with a ‘temptation’ (something you love doing,) like sipping your morning cuppa joe. Your habit stacking plan may look like this: “After I meditate for ten minutes, I will have my coffee.” This way, the habit will become more attractive to you, making it more likely to stick.

Idea for Impact: Good habits build automatically when you don’t have to consciously think about doing them. Look for patterns in your day and think about how to use existing habits to create new, positive ones. Stacking habits can encourage you to remember, repeat, and, therefore, maintain a series of behaviors. Set yourself up for success.

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  5. Conquer That Initial Friction

The #1 Hack to Build Healthy Habits in the New Year

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Even the more determined souls among us find that New Year’s resolutions aren’t effective.

Some of us don’t even bother making New Year’s resolutions anymore because we always break them. Mark Twain famously wrote in a letter to the Virginia City Territorial Enterprise in January 1863,

New Year’s Day: now is the accepted time to make your regular annual good resolutions. Next week you can begin paving hell with them as usual … New Year’s is a harmless annual institution, of no particular use to anybody save as a scapegoat for promiscuous drunks, and friendly calls, and humbug resolutions.

When we try to change everything at once, we set ourselves up for failure

We make bold resolutions to start exercising or losing weight, for example, without taking the steps needed to set ourselves up for success. Behavioral scientists who study habit formation argue that most people try to create healthy habits in the wrong way. Starting a new routine isn’t always easy.

Stanford University researcher B. J. Fogg, the author of Tiny Habits: The Small Changes That Change Everything (2019,) notes that jumping cold turkey into new beginnings upon the turn of the calendar demands a high level of motivation that can’t be sustained over time. He recommends starting with tiny habits to help make the new habit as easy and achievable as possible in the beginning.

Small Measures, Large Results

Small, specific goals are amazingly effective. Making a New Year’s resolution to “run a marathon this summer” is an imposing aspiration to get started on, but committing to “run two miles in 30 minutes thrice a week in January” is a first operating objective.

Break any big challenge into simple steps and just focus on getting to the first step. Taking a daily short stroll could be the beginning of an exercise habit. Then, regroup and think about step two.

The truth is, if you invest time and have even a little bit of success in any endeavor, you’re both more likely to believe the changes will last and commit more. Success builds momentum.

Idea for Impact: Good habits happen when we set ourselves up for achievable success.

Bold promises and vague goals don’t work well. Neither does beating up on yourself for lapses.

Make New Year’s resolutions by establishing long-term targets and making many small resolutions all year round. If you want to lose weight, resolve to pass up nacho-and-cheese and soda for a month.

Take one baby step at a time. Expect some setbacks. The willpower necessary will be small. And you’ll get better results that’ll actually stick.

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  2. Small Steps, Big Revolutions: The Kaizen Way // Summary of Robert Maurer’s ‘One Small Step Can Change Your Life’
  3. Use This Trick to Make Daily Habits Stick This Year
  4. Don’t Try to ‘Make Up’ for a Missed Workout, Here’s Why
  5. A Worthwhile New Year’s Resolution

Don’t Over-Measure and Under-Prioritize

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There’s a difference between what you can measure and what you must prioritize.

If you let the data drive the process, you’ll end up with an abundance of metrics that you don’t really know what to do with. Don’t build metrics based on what is easy to measure instead of measuring what matters.

While you might want to track many metrics, you need to prioritize a few of them—just the ones that matter most for your team. Start with strategic goals, and frame the data collection and analysis around those goals. Be clear about these goals in your internal communications.

Idea for Impact: The more you measure, the less prioritized you can be. Don’t fall into the trap of trying to measure everything. Focus on developing reliable metrics and models that consistently link the data to your team’s performance. Measure what matters.

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  3. Numbers Games: Summary of The Tyranny of Metrics by Jerry Muller
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  5. Be Careful What You Count: The Perils of Measuring the Wrong Thing

Plan Your Week, Not Your Whole Life

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Don’t set unrealistic expectations for yourself. No matter how ambitious and eager you are, no matter how talented you are, there’s a limit to how much you can “produce” in a given time. Moreover, even if you get 24 hours to work, you’re restricted by the amount of energy you’ll have.

Much of long-term planning is guesswork or an expectation of the continuation of prevailing trends. The future can’t be predicted with absolute certainty. At the most, you can be somewhat confident about what might happen in the next few weeks or the upcoming months.

Idea for Impact: Plan Weekly, Review Daily

You can’t identify a precise point in the long-term future and then work yourself from here to there. You’ll be better off if you explore like the Italian navigator Columbus, and just head in a general westerly direction. In other words, have a long-term orientation but operate with medium-term plans. Restrict yourself to a few but significant quarterly goals.

Each week, develop weekly milestones that contribute to the quarterly goals. And each day, schedule 15 minutes to go over your progress and fractionate weekly objectives to daily working goals.

Life is unpredictable, and it is great to have some big things planned out, but not your whole life. A fine-grained approach to goals and planning can help you adapt quickly for survival and success.

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  4. More from Less // Book Summary of Richard Koch’s ’80/20 Principle’
  5. When Implementing Change, You’ll Encounter These Three Types Of People

Invite Employees to Contribute Their Wildest Ideas

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When Hewlett-Packard (HP) Norway appointed Anita Krohn Traaseth managing director in 2012, she implemented a “speed date the boss” program. She invited every employee from every organization level for an informal, five-minute conversation based on three themes. She encouraged people to bring their big ideas on innovating individually and collectively.

  • Who are you, and what do you do at HP?
  • Where do you think we should change, and what should we keep focusing on?
  • What do you want to contribute beyond fulfilling your job responsibilities? Or, do you have a talent or skill you don’t get to use now in your position?

Everyone’s an Innovator: Ramp up creativity with your frontline employees

Krohn Traaseth’s initiative defined the roadmap for her tenure. It pushed HP to become one of Norway’s top workplaces within three years. HP Norway improved every major organizational performance measure, such as staff turnover, customer satisfaction, top-line growth, and bottom-line performance.

Not only that, her discussions uncovered that there were 30 skilled musicians on her payroll. HP Norway formed a band, which played live to 1,800 company executives in Barcelona in 2013, gaining better visibility to her Norwegian outpost.

Following Krohn Traaseth’s success, other HP divisions and employers have now introduced the concept of ‘Speed Date the Boss’ initiatives in other countries.

Idea for Impact: Value the frontline people in your organization as talented assets, not cheap cogs.

Krohn Traaseth’s program was so successful because, as the top boss, she showed that she was willing to listen. She also openly modeled her willingness to listen to her management teams and foster their engagement.

  • When employees see the boss willing to receive honest feedback and no one’s head rolls, they’re more likely to speak up.
  • Soliciting ideas directly from employees individually, rather than holding brainstorms, takes the edge off group dynamics. Group settings aren’t where all employees feel free to share their best–and bold—ideas.
  • Rank-and-file employees can be a great source of innovation if only their leaders listen to them. Organizational innovation doesn’t have to trickle top-down or emanate from the R&D team. The best way to produce great ideas is to start by generating many ideas. Encourage everyone on your team to think, contribute, and participate.

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'Good Enough for the Bastards' by Anita Krohn Traaseth (ISBN B00MVXFK4K) PS: Anita Krohn Traaseth is now the CEO of Innovation Norway, a state-sponsored project focused on promoting innovation and economic development. She’s the author of Good Enough for the Bastards (2014,) a Norwegian version of Sheryl Sandberg‘s Lean In: Women, Work, and the Will to Lead (2013.)

Cf: See my guide on preparing an action plan at a new job by collecting the expectations of all the people with whom your new role interacts.

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Focus on Rituals, Not Goals

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My biggest takeaway from James Clear’s Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (2018) is the importance of shifting your focus from your end goal to what your need to do regularly to reach that goal.

Though goals can provide orientation and motivation, Clear notes that committing to the system makes all the difference. Goals aren’t necessarily the best way to ensure things are done. Thinking about only goals tends to make people believe, “I’m not good enough yet, but I will be when I reach my goal.” This impedes their long-term progress.

Instead, Clear recommends centering on the routines and things you need to do regularly to reach the goal. For example: If you’re a swim team coach, and your goal is to win a championship, the system that you should focus on is training every day, “You should be far more concerned with your current trajectory than with your current results.”

Idea for Impact: A systems-first mentality beats a goal-oriented mindset. “Fall in love with the process rather than the product.”

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