02 | The Power of Keystone Habits for Your Goals

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In this workshop-style conversation, ⁠Laurie Groh, MS, LPC, SAS⁠, discusses habits and provides insights on creating and maintaining them. She explores the concept of keystone habits and their impact on overall behavior.

Laurie emphasizes the importance of sleep and its effects on mood, cravings, and overall well-being. She shares principles from the book ⁠⁠Atomic Habits⁠⁠⁠⁠ and highlights the power of small, manageable actions. Laurie also discusses motivation, willpower, and strategies to overcome resistance and obstacles. She encourages listeners to be gentle and compassionate with themselves on their journey of habit.

Takeaways

Keystone habits have a disproportionate impact on overall behavior and can make other habits easier to form.

Sleep plays a crucial role in mood, cravings, and overall well-being. Prioritizing sleep can have a positive impact on various aspects of life.

Focusing on small, manageable actions can lead to long-term habit formation and significant results.

Motivation alone is not enough to sustain habits. Pairing habits with pleasurable activities and creating positive feedback loops can increase motivation.

Willpower is not a reliable tool for habit formation. Instead, use strategies and tricks to make habits easier and more enjoyable.

Overcoming resistance and obstacles is essential for habit formation. Changing language, linking habits to pleasurable activities, and reducing friction can help overcome challenges.

Being gentle and compassionate with oneself is crucial on the habit journey. Celebrate small wins and acknowledge the effort put into forming new habits.

Chapters

00:00 Introduction and Workshop Format

01:30 Keystone Habits

03:26 The Impact of Sleep

06:17 Creating Keystone Habits

07:47 Principles from Atomic Habits

08:46 Duration to Solidify a Habit

09:45 Small Actions with Big Impact

10:43 The Power of Small Changes

11:22 Motivation and Rewards

12:18 The Role of Willpower

15:07 Overcoming Resistance and Obstacles

20:17 The Science of Motivation

22:43 Exploring Willpower

25:08 Being Gentle and Compassionate

27:35 Conclusion

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Laurie's Top 5 Recommended Books on Habits:

1. ⁠⁠The Power of Habit⁠⁠
2. ⁠⁠Atomic Habits⁠⁠
3. ⁠The One Thing⁠ ($1.79 for a limited time)
4. ⁠The 7 Habits of Highly Effective People⁠
5. ⁠Tiny Habits: The Small Changes That Change Everything⁠ (Free with Kindle Unlimited)