Read the notes "Absolutely Doable Sustainability"

●Before you continue to work indiscriminately, you must first figure out: what is your "target behavior"? Is it necessary to add "insufficient behavior"? Or want to reduce "excessive behavior" because of too much? You should establish your own topic and choose an effective method.

●If the conditions change, the behavior will change accordingly.

●Three points to increase the chance of the target behavior:
1. Create the help of behavior, and incentives are the elements.
2. Create conditions to motivate and think about the benefits that will come from engaging in the behavior.
3. Reduce the difficulty of the behavior and make the target behavior easier to achieve.

●Three points to reduce the chance of the target behavior:
1. Remove the boost of behavior.
2. Remove the conditions that provide motivation, remove the benefits of the behavior.
3. Increase the difficulty of behavior.

●Persistent steps:
1. Decide whether to proceed or not.
2. What behavior do you want to target?
3. Identify the target and announce it. Set "end goal" and "intermediate goal".
4. Measure. The results for each day are tabulated and the degree of increase or decrease in the target behavior is measured.
5. Confirm. Identify whether your behavior needs to increase or decrease.

●Perseverance tips:
1. Make a "contract of conduct". Offer rewards that reinforce behavior. Deliberately let yourself "spend money and feel distressed" as punishment.
2. Give back. The results of your hard work are not measured, but you have to see them often in order to have a greater effect. Focus on behavior, not just results.
3. Support from supporters.

~ Director of IS Behavioral Science Management Institute / Ishida Jun

~ "The Absolutely Doable Sustaining Technique: The Secret to Saying Goodbye to "Three Minutes of Fever"

~《続ける Technique》

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