55 - Building habits

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CoHost - Levi McCann
Find your purpose/ vision

• What will they say about you when you are dead
• Cast a vision and then set your goals SMART
• Track them if you can   ex be nice vs hug 2 people / day
• Both methods have their place
• PMA My dad - Wrestling mantra
• Beliefs For my kids - Mccann kids anchor
• The value of values - easier to make decisions and goals
• Mow vs get Evie from camp
• Speed of trust
• CFG 3 question - values

Creating habits is the fastest way to achieve goals and vision

• Base your habits on values
• Be kind - publix carts
• Healthy body and mind - CF daily habit attendance

How to create a new habit or change an old one

• Cue, ritual, reward,
• Journal the who, what, where, when,why,how and what are you thinking and feeling to understand the whats happening
• Coffee experiment coming soon

Atomic habits-James clear

• Small choices overtime pal great
• You get what you repeat
• The most powerful outcomes are delayed
• Goals are the result you want while systems are the processes used to get there
• Shift the way you identify yourself to be the person I’m trying to become
• Use the feedback loop of identity shipping habits and habits, shipping and identity to help you become the person you want to be
• Q craving response  reward
• Make it obvious, attractive, easy and satisfying, create destroy habits
• Implementation settings, I thought here I will do this this time in the state of this location
• Habit stacking. Make the queue very specific.
• Your environment for Re-introduction to a Q will have a habit. Return you must clean out your environment.
• Temptation bundling is similar to habit stacking   do the thing you need to do so that you get to do the thing you want to do
• Surround yourself with people who already have the results you’re looking for, and you are more than 50% likely to achieve those habits
• Change your mindset from “i have to “ to “ I get to”
• Get your reps in so that your queue ritual reward, will eventually become a habit
• Habits form based on frequency not time so rather than thinking 30 6090 days think 30 6090 repetitions
• Reduce the friction in doing your habit, so that it is organized easy and compelling
• You say have a tractor to measure whether you did and accumulated enough reps. Like 20 marbles in a jar and I will work out 20 times this month.
• Having a contract is a document that specifies what you will do and the punishments for not doing it. Schmidt Hass to be so severe that you never want to be punished.
• One way to keep a habit going is to give it just enough challenge that it’s hard but. If it’s too easy. It’s too hard.
• Master the mundane

Power of Habit - Charles Duhigg

• Keystone habit
• Delayed gratification
• Will power is a muscle you can exercise
• Write out your plan for the habit (ex weekly when I will work out)
• Plan for the road blocks (when my boss emails, dont answer it or ask if it can wait so I can workout)
• Rely on a smaller group 4-6

McCann Kids’ Anchor:

I am a McCann.

I am loved and I give hugs. 

I am confident in my abilities and rely on God. 

I do my chores and homework to the best of my abilities. 

I am pleasant and polite and will defend my brothers and sisters. 

I learn the Bible and I’m a good sport. 

I’m happy and proud to be a McCann.