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How To Break The Rules And Get Your Ass Moving

A Swift Kick In The Ass podcast episode 57. Lifelong childhood friends Tom Stewart and John Curren discuss the rules of personal change. This is the first in a series on how gamification applies to personal change. This first part discusses the rules of personal change and how to break them if necessary. Found on psychologytoday.com The 10 Rules of Change- Change isn't easy, but it is possible: an expert offers 10 rules to change. by Stan Goldberg, Ph.D All Behaviors Are Complex Strategy: Break down the behavior. Almost all behaviors can be broken down. Separate your desired behavior into smaller, self-contained units. Change Is scary – It can result in clinging to status quo behaviors. Strategy: Examine the consequences. Compare all possible consequences of both your status quo and desired behaviors. If there are more positive results associated with the new behavior, your fears of the unknown are unwarranted. Strategy: Prepare your observers. New behaviors can frighten the people observing them, so introduce them slowly. Strategy: Be realistic. Unrealistic goals increase fear. Fear increases the probability of failure. Change Must Be Positive - research demonstrates, reinforcement-not punishment-is necessary for permanent change. Strategy: Enjoy the act. Intrinsic reinforcement occurs when the act is reinforcing. Strategy: Admire the outcome. Strategy: Reward yourself Strategy: Take baby steps Strategy: Simplify the process Strategy: Prepare for problems Slower Is Better Strategy: Establish calm Strategy: Appreciate the path Know More, Do Better - Surprise spells disaster for people seeking change. Knowing more about the process allows more control over it. Strategy: Monitor your behaviors Strategy: Request feedback Strategy: Understand the outcome Change Requires Structure Strategy: Identify what works Strategy: Revisit your plan regularly Strategy: Logically sequence events Practice Is Necessary Strategy: Use helpers Strategy: Practice in many settings. I did this with my diet coke addiction, testing myself while out to eat, at parties, with specific foods that I always wanted with a diet coke. New Behaviors Must Be Protected. Even when flawlessly performed, new behaviors are fragile and disappear if unprotected. Strategy: Control your environment Strategy: Use memory aides. Because a new behavior is neither familiar nor automatic, it's easy to forget. Anything that helps memory is beneficial. Small Successes Are Big Strategy: Map your success. Approach each step as a separate mission and you'll eventually arrive at the end goal.