Research project "an award in our home". Instruction: how to acquire healthy habits without extra effort Project on the theme of reward I want to start

UPDATE (01/15/2018): Mysterious skins have been awarded to all Summoners who managed to invite 5 friends with the "approved" status by the end of 2017. _________________________ UPDATE (09/01/2018): If you encounter any problems with the Refer a Friend program, please contact support. The forum will not be able to help you quickly and your appeal may go unnoticed. ____________________________ UPDATE (19/12/2017): Manage to get ** additional reward - Mysterious Image ** before the New Year. An additional reward will be credited by January 12 to all players who managed to invite 5 newcomers to League of Legends with the "approved" status. ____________________________ UPDATE (16/11/2017): Added chests and keys for newcomers invited through Early Access. ____________________________ UPDATE (10/11/2017): The program is available for all players on the RU server! All conditions for additional Early Access rewards remain. We will be glad to answer your questions in this thread. ___________________________________ Hello, Forum Summoners! We will be giving out Early Access Buffs to the Refer a Friend program during the broadcast of the World Cup Finals (starting at 09:30 UTC on November 4th). If you are lucky enough to get it, the information below will be relevant. If you missed the broadcast or did not have time to activate the boost, do not worry - soon the Refer a Friend program will be available for the entire server. ** In this thread we will answer your questions related to the program. Tips and tricks are welcome! ** _ ** What is the Refer a Friend program for? ** _ The goal of the program is to unite and grow the Russian-speaking League of Legends community. At the invitation of a friend, a beginner can get comfortable conditions to quickly get used to the game: XP-boost (issued after level 10), 50 champions per month and, most importantly, advice and support from a veteran. The referring player, in turn, can receive up to 10 chests for each newcomer - as a reward for contributing to the development of the community. _ ** What rewards will I get for inviting friends? ** _ For each invited friend, you can get up to 10 Hextech chests (and if you are lucky enough to have early access - up to 11). * 1 chest - after you win a co-op game with a friend. * 2 chests - after a friend reaches level 11. * 7 chests - after a friend reaches level 30. _ ** How to invite friends? ** _ Register in the “Invite a friend” program using your social network account (VKontakte, Facebook). After that, copy your personal referral link and send it to your friends. When your friends follow the link, create a League of Legends account, and sign up for the Refer a Friend program, you will see their names in the Friends List on your page. _ ** Who can you invite to play? ** _ Any rookie friend who hasn't played League of Legends yet. His experience in other games of the MOBA genre does not matter, the main thing is that League of Legends is a novelty for him. _ ** What happens if I invite an experienced player? ** _ First of all, you ruin the experience of the game for real beginners. Imagine your first acquaintance with League of Legends. It's hard for you, you don't understand what needs to be done on the lane, how to play as a champion, what items to buy. And then there's a real veteran playing against you, destroying the entire team in any fight. Do you think you would like to continue to play in the “League”? Hardly. Please be attentive to the experiences of other players in our community and invite only true beginners. _ ** How does checking for invited friends work? ** _ Each invited player goes through an automatic check that reveals whether he is a real beginner or not. We do not disclose the verification algorithm so as not to make the system vulnerable to attackers. The process usually takes no more than 5 minutes, and the verification results are very accurate. _ ** I invited a friend, but he was not allowed to participate in the program. What to do? ** _ If you are sure that our verification system is wrong, and your friend is a real newbie who has never played League of Legends, please contact support. We will investigate and change the status to “approved” if we find that the automatic verification system is wrong. If your friend has already played League of Legends, then nothing can be done - he will not be able to participate in the program. But you can remove him from the list of invited friends and invite a real newcomer instead. _ ** How many friends can I invite? ** _ By default, only 3 friends can be invited. If all of them pass the test and turn out to be newbies, 2 more slots will open for you to invite friends. _ ** I don't see my friend in the invite list on the program page. What to do? ** _ Most likely he did not complete the registration process using your referral link. Please note that registration in the program for an invited friend consists of several steps, each of which is required: * Step 1: Create a League of Legends account and log in using it on the site. * Step 2: Register in the program using a social network account (VKontakte, Facebook). * Step 3: Choose a Starter Pack of 50 Champions. _ ** What are the Beginner Starter Kits? ** _ The Beginner has a choice of 4 Starter Kits with 50 champions: * Support and Archers * Tanks and Fighters * Assassins and Mages * Universal Each set has 20 champions of the chosen class, another 30 are representatives of other classes. All sets are composed of the simplest champions in terms of mechanics and understanding of the game for them. The packs lack the champions available in the rookie rotation (Aatrox, Varus, Ash, Garen, etc.), and those who came out in 2017. Complete list of champions included in starter kits: * ** Support & Arrows ** (Jin, Ezreal, Wayne, Caitlin, Twitch, Sivir, Lucian, Corky, Miss Fortune, Kog "Mao, Braum, Soraka, Bard, Leona, Jeanne , Sona, Lulu, Tarik, Thrash, Karma, Malphite, Amumu, Maokai, Zach, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Wai, Fizz, Nocturne, Talon, Eliza, Ka 'Zix, Akali, Kassadin, Pantheon, Sindra, Ziggs, Morgana, Lux, Malzahar, Annie, Xerat) * ** Tanks and Fighters ** (Malfit, Amumu, Maokai, Zak, Shen, Rammus, Poppy, Nautilus, Sejuani , Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shivana, Skarner, Wai, Jin, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Leona, Jeanne, Sona, Lulu, Tarik, Karma, Fizz, Nocturne, Talon, Eliza, Ka'Zix, Akali, Kassadin, Pantheon, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Xerat. * ** Assassins and Mages ** (Fizz, Nocturne, Talon, Eliza, Ka'Zix, Akali, Kassadin, Evelynn, Pantheon, Zed, Zyra, Syndra, Ziggs, Morgan a, Lux, Malzahar, Annie, Xerat, Brand, Twisted Fate, Jean, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Leona, Jeanne, Sona, Lulu, Tariq, Karma, Malphite, Amumu, Maokai, Zach, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Vai). * ** Universal ** (Jin, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Bard, Leona, Jeanne, Sona, Lulu, Tariq, Karma, Malphite, Amumu, Maokai, Zach, Nautilus, Rammus, Poppy, Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shivana, Wai, Fizz, Nocturne, Talon, Eliza, Ka'Zix, Akali, Kassadin, Pantheon, Zyra, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Brand, Xerat). _ ** When will I and my invited friends receive rewards? ** _ In most cases, rewards will be credited within an hour from the date the conditions for receiving them are met. If you are sure that you should have received the award, but it never came, please contact support. _ ** Can I participate in the program if I'm not playing on a Russian-language server? ** _ The “Invite a Friend” program is intended only for players of the RU-server. _ ** Where to write if you have any questions? ** _ Questions, wishes and recommendations can be sent to the support service or left in this thread.

I won the Liebster Blog Award in February. Receiving such an award is a token of appreciation, a symbol that the blog is loved and read.

The award was presented to me by Nina Ganina, author of the Jesperryn blog. I am very pleased that Nina noted on my blog the moments that are so important to me. This means that I manage to convey my thoughts correctly to the reader.

The Liebster Blog Award winner must:

Write a post about receiving the award. Leave an open link to the blog, the author of which gave you the award, and answer 11 questions from this author.
Create a list of 5-11 award winning blogs and ask the winners to answer 11 questions.

MY ANSWERS TO QUESTIONS

What is beauty to you?

The beauty for me is in the details that support the overall theme or concept. Beauty is a very broad concept, but it applies to literally everything. This is both a beautiful house and a beautiful girl, how beautiful it is to behave in some situation. In what we do, there should always be a common goal, an understanding of what we want to achieve.

What's your favorite character from a book or movie and why?

“Those who believe that orange will replace pink are deeply mistaken!” Said Elle Woods, the legally blonde. If no one believes in you and everyone thinks you are a fool, then you just need to go to the store, buy a pink laptop and kick everyone's asses. Well, manicure, of course, has not been canceled.

Tell us about one thing that you would correct in this life.

When I was little and dreamed of a magic wand, I wanted to make peace in the whole world. Now I would like people to listen to each other and hear, for two people to value relationships, not to quarrel and not quarrel over trifles, to be able to hear and understand what their partner is saying to them. So that people are considerate of each other and careful with the relationships they have.

Imagine that you are briefly back in time, five years ago, and you can give yourself one important piece of advice. What would you say?

Be brave! In general, I have an approach that I do not regret anything. Everything that happens, I think, should happen, because we must learn from this some lessons and some experience. It sounds, of course, terribly boring and philosophical, but it is so. From all my life, I would like to change, perhaps, only the case when in childhood my sister and I accidentally broke my mother's crystal vase, and otherwise, I would have left everything as it is.

Why did you decide to start a blog?

In 2002, when I started my first blog, it was just fun. I learned about LJ, I liked reading the blogs of others, as if you were reading the diaries of other people, but it seemed like with their permission, and I wanted something like that. My return to Brazil prompted me to re-read my notes 10 years ago - oh, how differently I wrote then. “The house you want to come to” is a completely different blog. There was an idea behind it, but most importantly, my desire to create and share. Well, I was also jealous to death of some successful bloggers and wanted “like theirs”.

What should your dream blog look like?

My dream blog is an internet platform thanks to which I develop myself and develop my business projects. And then, probably, everything is like everyone else. The usual desires of a simple blogger. A clear, focused concept that is clear to my audience, beautiful and understandable design, good photos that I take myself, quality texts that are pleasant to read, regular updates, many positive comments, regular readers.

What goals do you want to achieve with blogging?

Through the blog, I hope to find people who share my ideas and interests and hopefully in the future will support commercial projects that I would like to organize. This is the main goal, of course, on the way to this, but besides that, I like that blogging disciplines me, makes me write, take photographs, come up with new ideas and projects.

What is more important - learning from mistakes or from successes?

But who knows, it seems to me that the main thing is to learn, not stand still and develop. I often think so much about something, I try to weigh everything, think it over and do it ideally, that in the end time passes and nothing happens - this is wrong. No need to bother, you need to make mistakes, achieve success.

What do you do if you are sad?

I usually turn on Norah Jones, drink wine, eat cheese, call my sister or best friend and whine.

What's the most unusual job you've ever done?

At the beginning of 2002 I studied in Finland. Of course, there was not much money. Even though college provided me with dorms, meals and even rations for the weekend, I still wanted to go to the store and buy myself some ice cream. Although, to be honest, I hung out more in stationery stores, where I was fascinated by looking at colored folders. Then I was offered a job of folding booklets. Pages were laid out in bundles in the room, it was necessary to collect the booklets in the correct order. It is not difficult at all, although not very intellectually, but since it was civilized Finland, they paid me the minimum wage per hour established by the state (something like 5 euros). I remember thinking it was a very good deal.

If you were writing a book about yourself, what kind of title would it have?

Probably it would be called the same as my LJ and Butusov's song. "A girl walks around the city barefoot."

5 LIEBSTER BLOG AWARD NOMINATIONS

And here are five great blogs to which I would like to present the Liebster Blog Award. I congratulate the winners, and I urge everyone else to follow the links, it will be interesting.

Such a simple life. The blonde Julia writes about lipsticks, scarves, shoes and manicure, and also about such distant things for me as my husband and two boys, one of whom cuts his bangs, and the other chews tea towels with interest. This is incredibly funny, and I sincerely believe that some editor should urgently find Yulia and publish a book with her notes.

Uxevent. Anya Dvornikova shares her observations, tips and thoughts on event management. Her blog contains many interesting findings, as well as practical materials that can be applied when organizing an event - from a round table to a large conference.

Think Pink. Date Pink. A positive blog by an anonymous author about women, men, the intricacies of their relationships and the search for Mr. Big. If you, like me, miss Sex and the City, then you should read. Be prepared to laugh a lot.

Like in the movies . The site of my sister Sophia about her life, which is like a movie, about beautiful places, smart books, adventures in search of lighthouses, get-togethers in the kitchen and in cozy cafes, and of course, about films. The blog is full of doodling illustrations and vivid photographs - only they already cheer up.

Niklenburg. Lena and Nikita's blog about their annual trip around the world. In addition to the history of their trip (and believe me, it is worth reading it), the guys share tips on how to travel independently and inexpensively, and most importantly, how to find simple pleasures while traveling.

MY 11 QUESTIONS FOR THE WINNERS

If there was a time machine, where would you like to take it?
What can't you pass by?
Do you like order?
What's on your bedside table?
Which country would you like to travel to?
What do you bring to memory and travel?
What are you dreaming about?
Tell us about your first concert you went to.
Tell us about the most unusual birthday you've ever had.
What surprises you?
What makes you happy?

MKOU Zavodospenskaya secondary school No. 23 T of the Ugulym urban district of the Sverdlovsk region.

Research project on the topic:

"Reward in our house"

Kurskiev Yusup Alikhanovich,

student 1st grade.

Supervisor:

Kurskieva Nadezhda Sagitovna

pSE teacher

1 slide Introduction

This year marks the 70th anniversary of the Victory of the Soviet people in the Great Patriotic War. Farther and farther away the events of those formidable years are leaving us, fewer and fewer participants in this great battle remain alive. But the memory of this holy war, of the feat of our soldiers and home front workers, of the prisoners of fascist camps, of the greatest suffering and selfless courage of the Soviet people should live in the heart of every citizen of Russia.

2 slide Project idea:

The Great Patriotic War is the only thing that continues to unite all of us, regardless of age, nationality, religion, material wealth.

3 slide

Purpose:Exploring the history of family awards

Tasks:

1. Get acquainted with the life story of my great-grandfather.

2. Study the family photo archive, get acquainted with the award.

3. To study the history of the origin of the award "For the Defense of Leningrad"

An object:the life of my great-grandfather Kurskiev Khadris Ibragimovich.

Hypothesis:My great-grandfather lived an interesting and dignified life and became an example for his grandchildren and great-grandchildren.

4slide

Project stages

1 Choice of theme and object.

2 Collection of information (conversation, photographs, interviews).

3 Conducting a survey.

4 Registration of work (project)

5 Project defense.

5 slide

Main part

I have carried out research work on the award in our home. I learned a lot from the stories of my grandfather Magamed, from the documents that, together with my father's aunt Khava, we took from the archives in Nazran, from newspaper clippings. And this is what I managed to learn.

My great-grandfather Kurskiev Khadris Ibragimovich was born in 1912 in the village of Lyazhgi, Dzhayrakh region of the Chechen-Ingush Autonomous Soviet Socialist Republic.

6 slide

In 1940 he got married and in May 1941 he was called up for active military service and enlisted in the construction battalion of military unit No. 554.

7 slide

But she did not allow the warrior to build. After completing the course of a young soldier, my great-grandfather took the oath of office on July 15, 1941 and was appointed a rifleman.

8 slide

For a year and a half, until the end of 1942, he defended the city on the Neva as part of the troops of the Leningrad Front. This was the most difficult time in the history of World War II. For his military work, the Red Army soldier Khadris Kurskiyev was awarded the medal "For the Defense of Leningrad".

9 slide

I learned from the internet that The medal "For the Defense of Leningrad" is awarded to all participants in the defense of Leningrad.

My great-grandfather still had the Order of the Patriotic WarII degree. Order of the Patriotic WarI andII degree was established on May 20, 1942. This was the first award to appear during the war. This order was awarded to soldiers who distinguished themselves in the fight against the Nazis.

10 slide

In December 1942 he was admitted to the hospital with a concussion and a moderate wound. He recovered and went into battle again.

With the next attack, my great-grandfather was wounded again. Moreover, the interval between injuries was two months. If in the first case the wound was a through, then the wound received on March 28, 1943 was much more serious - a blind shrapnel wound of the right wrist joint with damage to the bones and tendon extensors. After this injury, he was retired and declared unfit for military service by the military commission.

11 slide

1944 was the "Stalinist repression" - exile to Kazakhstan. The Ingush people had to go through hunger, cold, hardships and hardships, and with them my great-grandfather with his family, his wife and five small children who were born in exile.

12 slide

My great-grandfather returned with his family (he had four daughters and two sons) to his homeland in his native village of Lyazhgi in 1960

13 slide

and immediately set to work on his dream - to grow a garden.

14 slide

In this he was helped by his fellow villagers, friends from different republics of the USSR, who sent seedlings, sons and daughters.

And his work was rewarded.

15 slide

Today, not only my great-grandfather's fellow villagers gather a rich harvest from the garden he planted, but also residents of neighboring villages.

16 slide

My great-grandfather died at the age of 75 on June 12, 1986.

17 slide

His death was the result not so much of heavy combat wounds, but also of the loss of his beloved son Mahmud. This death knocked him down.

18 slide

At this time, for all the merits of my great-grandfather and the petitions of his fellow villagers, children, relatives, they want to name one of the streets in honor of Victory Day after my great-grandfather.

20 slide

I continued my research work by questioning the students of our school.

Analysis of survey results

21 slide

I interviewed students in grades 1-4 and made diagrams 1, 2 and 3.

To the question: "What do you know about the history of the family award"

(Diagram 1).

Chart 1.

22 slide

Question number 2

"What do you know about how your grandparents, great-grandmothers and great-grandfathers lived after the Great Patriotic War?"

Has caused difficulty among students (Diagram 2).

The answers were not widespread, general - like: "poor and hard", "worked hard."

Chart 2.

And, of course, all the children surveyed would like to know more about the life of their ancestors.From the answers to the last question of the questionnaire:

23 slide

1 "Do you know someone who can help you learn more about the life of your family?"

Diagram 3

24 slide

Output:

We, their descendants, are obliged to preserve this memory of them and pass it on from generation to generation.

25 slideConclusion

In conclusion, I concluded that my great-grandfather Kurskiyev Hadris Ibrahimovich lived a decent life. He was and will remain for everyone a model of a Man with a capital letter.I am proud of my Great-Grandfather!

I want to become like my great-grandfather - patient, persistent and self-possessed.

26 slide

In memory of my great-grandfather, I made an album with my own hands and called it "An award in our house"

In the course of my work, I learned:

And also in the process of solving research problems, my classmates became interested in the fate of their ancestors.

The expressed interest of schoolchildren is a confirmation of the relevancemy work.

Thanks for your attention.

List of sources and literature

1. All awards of Russia and the USSR. Orders, medals and badges / M.A.

Izotova, T.B. Tsarev. - Rostov n / a: Vladis, 2009 .-- 432 p.

2. New children's encyclopedia / Per. from English. S.V. Morozova, S.V. Lyapkova, V.V.

Plesheva et al. - M .: CJSC ROSSMEN-PRESS, 2012-320 p.

3. I get to know the world. Children's encyclopedia: Awards / Auth. - comp. A.A. Yakovlev; - М: LLC "AST Publishing House"; LLC "Astrel Publishing House"; CJSC NPP "Ermak",

2004 .-- 473 p.

4. Internet resources.

5 Documents from the archives of the city of Nazran

We at Zozhnik really love what Steve Camp, the owner of the Nerdfitness.com project, writes. And this motivating article of his was included in the top according to the community of American trainers The PTDC. All in all, we spent a couple of days translating it for our beloved readers. Because the article is fire!

If suddenly you have not started yet, then when you finally decide to join a healthy lifestyle, then perhaps you will set yourself some such resolutions to change your life:

From now on, I'm going to practice every day!
I'll start using dental floss!
From now on, I start to eat healthy!
I quit smoking!
I'm signing up for fencing (or crossfit)!

Great, happy for you.

Yes, seriously, I wonder how you can pull this off.

Oh, maybe you even already said something to your friends, posted it on your Telegram channel, shared it on Instagram, or even organized a sports club at work.

While I have always raised my voice against loud resolutions and hefty pretentious fitness promises, this year I changed my mind.

When you set goals for this year and you are like "new year, new me!" or some big event has descended upon you and you decide: “This is the year when I will get myself in shape” - I am here to help you.

Everyone has goals - they give us a sense of where to strive. They just need to be achieved correctly.

I want you to look 6 months ago in six months and not recognize your “old self” instead of thinking “What the hell! Why am I still where I started! "

Why we are unable to adopt a healthy lifestyle

“I know what I need to do, I just can't bring myself to do it!” Welcome to the club - we all know what we need to do, but we all can't bring ourselves to start making important changes with ourselves.

We know how to get in shape : Move more, eat less.

We know how to train : Increase your heart rate, do push-ups, get stronger.

We know how to eat right : more vegetables and protein and less sugar.

However, most of us cannot stick to any of these principles for even a few weeks in a row.

Why?

Simple: it is difficult to build a new healthy lifestyle, the brain is constantly intriguing to resist this, we do not fully understand the mechanism for the formation of new habits. Life gets harder and, by default, we economically take the path of least resistance because it's the easiest.

As a result, we do not follow the path of fixing habits.

We rely so heavily on our own willpower and motivation (and in vain! - Zozhnik's opinion)

We recklessly open our mouths on too large a loaf, start moving too fast and too much, burn out very quickly and end up with it.

Echoes in you?

I'm going to eat a kilo of vegetables a day AND
I will run 5 km every morning AND
3 times a week I will go to power training.

If a cucumber is not your friend, you have never run and do not know the phrase "free weights", then change all these habits in the first (and last) sitting - this is a sure way not to succeed in any of the promises.

We used to expect and get everything we need easily. Nowadays, you don't even need to get out of your car to get a burger, you can easily reheat frozen food in the microwave or go to a 24-hour restaurant. If we need a game, we can upload it to a smartphone in a couple of taps, any movie is available via the Internet.

But it's not that simple with healthy habits..

We say to ourselves "Damn, I've been sweating here for 2 weeks, why don't I still look like Ryan Reynolds ?!" It is not superfluous to recall that we spend years getting into an unhealthy form, it is very optimistic to hope to reverse the trend in just 2 weeks.

And then we skip one of the workouts, because there was force majeure or legs, and now it works, we understand that everything is not as simple with health as with TV shows andM & M's.

For these reasons, the vast majority give up:

Trying to change too many things at once
Are impatient in anticipation of the result, they want to get everything much faster,
As soon as the schedule of life becomes dense, healthy lifestyle is thrown out of it first.

These are the main reasons obese people are doomed to stay fat, and why they fail to build healthy habits. It turns out like in a video game, where too many enemies attack you at once and inevitably - game over!

We'll go over the specific healthy habits in this article to learn, but first, it's important to ask yourself "WHY?"

Be honest with the answer to the question: WHY DO YOU HAVE a healthy lifestyle?

Before you start building healthy habits, it is very important to have good reasons for doing so - and why it is important for you to put healthy habits first - otherwise no movement will happen.

Without a good reason to engage in healthy lifestyle, you are doomed. If you decide to take care of yourself simply because “you have to get in shape,” then quit the second as soon as you have more important things to do.

If you forcibly drag yourself to the gym because you "have to" and run on the treadmill 5 days a week because you have to, but you hate this activity, you are fucked.

But if you want to turn a healthy lifestyle into a habit that is part of something important to you, then such a struggle is worth the effort.

What is the most important thing for you? Maybe you want to get in shape to feel more confident and, finally, start dating and find HER?

You do not just eat vegetables, you reduce the percentage of fat so that fit into your dream dress at your wedding?

You get up early and drag yourself out for a run to work on your personal project and have time to earn money for college children before they grow up.

I call this “BIG WHY” - without them, you just force yourself to do what you don’t want to do and therefore doesn’t last long.

Dig into yourself and find your big WHY - this is important for you personally.

Now let's dive into the science of habit training.

What is a habit

A habit has 3 components:

Trigger - what triggers the usual action. It can be a feeling: I'm tired, I'm hungry, I'm bored, I'm sad. Or it could be a specific time and day of the week: on Thursday morning I go to the movie premieres. Or circumstances: the project is finally delivered.

Routine is action itself... It could be something negative that you want to get rid of: you drink soda, overeat sweets, drink alcohol, smoke a cigarette. Or something positive: go to the gym, go for a run, read a book.

Reward (positive reinforcement - as a result of habitual action): I temporarily feel happy. I successfully distracted myself. I forgot about the bad day, etc.

Depending on the composition of the routine, habits can be empowering and inspirational, or slowly lead you to hell.

Your body is not smart enough to know exactly what it needs to do: it just wants to get rid of pain or have fun. And as soon as you perform the same successful actions for the body a number of times, it becomes a habit, a habitual model of behavior in specific circumstances.

Ingenious marketing, psychological trap, bad genetics or the influence of others - and bad habits take over your behavior. We start to avoid any particular food, we constantly check our smartphone, and we can't stop ourselves from watching the next episode when it's time to sleep.

We are not born with a desire to immediately eat sweetness at the sight of a closed box of donations. But as soon as our brain learns and realizes that such a box is usually full of delicious sweets, it starts to want to open and eat. Our brain will push us towards the box. And if we force ourselves to stop, then there will be a feeling of frustration.

We trained the brain with a trigger (donation box) and anticipation of delicious food. A similar example: you see your running shoes, look forward to the reward (jogging thrill), and act - go for a run. All this can be brought to automatism.

"We are what we do, and do not think about ourselves" - said The Dark Knight.

Now let's learn how to build healthy habits by understanding the 3 main ingredients!

1. Learn your triggers

Regardless of whether you want to break bad habits or get good ones, it starts with the first step: "What triggers me?"

If you want to stop drinking energy drinks, but you need them when you are not feeling cheerful enough. Your brain thinks "I'll drink an energy drink!" after trigger:

Trigger: I feel tired, lethargic, work falls out of hand.
Routine: I drink an energy drink at about 15:00.
Reward: hooray! Caffeine, taurine, sugar! I'm happy! My life makes sense!

Other examples of triggers:

When I'm bored (trigger), I eat chips (routine) and I am very tasty and satisfying (reward),
When I come home from work (trigger), I flop on the couch and play the xbox (routine), it helps me forget about the hated work (reward),
When I'm nervous (trigger), start biting my nails (routine) and it distracts my brain and makes it easier to endure suffering (reward),

If you want to break this habit, you need to start with a trigger that triggers an action. Just being aware and staying away from the trigger is already helping to get out of this cycle.

You can also start training yourself as a Pavlov dog: accustom yourself to do certain actions by tying them to triggers that are convenient for you.

- When I wake up (trigger), I am going for a walk (routine)and reward myself with listening to a cool audiobook while walking (reward),

- When I feel tired and work falls out of hand (trigger)I'll drink black coffee instead of an energy drink (routine)and the caffeine reward will stay with me (reward)... I will also buy myself a gift in 30 days without energy drinks. (another reward!)and lose a little weight due to a decrease in calories in the usual diet (another award!)

When I come home from work (trigger), the first thing I do is sit down to work on my book for 30 minutes (routine) and reward myself with an xbox game after I write 500 words (reward).

Whether you are breaking an old habit or adopting a new habit, start by recognizing triggers. Once you become aware of your triggers, it will give you the opportunity to work on the composition of the routine and the reward.

2. Make your routine easier: use the system

Welcome to the hardest part of the habit - yourself routine.

Negative habits - the routines you want to get rid of and the positive ones - need different strategies.

But first stop relying on these 2 overrated things:

Willpower... You can force yourself to go to the gym 1, 2 or even 10-20 times by willpower, but you cannot always do this and give up as soon as willpower is needed for other important things.
Motivation... If you need motivation, you will give up as soon as it is weakened and then reproach yourself for the lack of motivation.

Both willpower and motivation are windy and unreliable and will easily leave you at the most important moments. And even more so they will not be with you all the time.

The world is full of people lying on the couch, waiting for motivation.

To be successful, we will eliminate these slippery concepts from equality and use the system (and external forces) to make the routine even easier to implement (or vice versa - more difficult if it is a “bad” routine that you want to get rid of).

This can be done in several ways:

Khaki environment: make the routine easier by removing obstacles in its path (and conversely, create obstacles for the "bad" routine).
Program life hacks: Add a good habit to your daily planner, track your progress, make a good routine part of your important work tasks today.

We are the products of our environment. And we can change the environment to help us change ourselves. Look at the space you spend most of your time in. Reduce the number of steps between you and a good habit (and increase with a “bad” one).

Here are 5 examples of simple environmental changes that you can use:

Run every morning: To do this, place your favorite sneakers next to the bed before going to bed and carefully fold the jogging uniform. Hell, you can even sleep in jogging clothes.

Put your smartphone with an alarm clock at the far end so that in the morning you had to get upto turn it off. Set an alarm for the entire week ahead so you don't have to do it every night.

Go to the gym after work: pack your bag to the gym the day before. Therefore, every morning you will have an ALREADY ASSEMBLED gym bag that you can easily take with you into your car. After the end of the working day, you are already going to the gym and the lack of a bag with a sports uniform does not bother you.

Eat properly: Just don't give yourself a chance to eat wrong - throw junk food out of the refrigerator and kitchen cupboard and start preparing food in advance. Don't make your way past your favorite fast food. If you find it difficult to cook every day, you can do it once for the whole week (here's an example). And then it's even easier for you to eat healthy - healthy dinners for the whole week are ALREADY in your fridge, and the junkfood has already been taken away by the garbage collector.

Watch less TV and play games: use your laziness to your advantage. Increase the amount of action between you and watching TV. Set "parental controls" with a time limit on the amount of viewing and ask your friends to set a timer, password and not tell you.

I know a friend who took a TV set to the basement of his house, which reduced the viewing time by about 100%.

(In Zozhnik, we acted a little more radically: during the renovation of our apartment, we asked to cut off the TV cable and plaster the hole).

In general: rely less on willpower!

Check your smartphone less often: disable notifications, uninstall apps that you are wasting your time on. Put your phone in Do Not Disturb mode while you are at work and generally put it in your nightstand.

Rely less on willpower to avoid checking your phone when it vibrates - just turn vibration off.

3. Reward yourself

Let's now deal with the third part of the habit - the reward.

Analyze what rewards you get from your bad habits?

For example, Coca-Cola gives you a caffeine kick and energy after dinner when you are tired and sluggish. Replace cola with and walk - and get the same reward, but without a negative effect.

Do you like to be distracted from reality by going to TV shows or playing games? But what if you switch to something even cooler - your own fantasy with audiobooks and a walk?

If you want to drink less alcohol (or stop altogether), you can listen to the reward you get from it and you will end up with something like "getting away from the reality of hated work" or "relieving social anxiety when talking in a bar or restaurant."

Dig into the true rewards - what you have from bad habits and do "reverse engineering" - come up with a healthy alternative with the same reward.

Inertia will play against you in building a new habit - until the moment when it starts to bring you a reward, then the healthy habit will become automatic.

We can correct our behavior with instant rewards or "bribes" for ourselves to reinforce healthy actions. With every routine, with every reward for it, we reinforce it a little more as a healthy habit.

Create rewards that will reward you in return!

DO NOT REWARD yourself for the right junk food routine (like delicious trans fat baked goods).

REWARD yourself for the right routine with something that will help you keep moving forward. For example, buy yourself the world's finest running shoes.

5 life hacks for building habits as painlessly as possible

Of course, there will be days when it is very difficult to stick to new habits, when you will want to return to old "bad" habits. By and large, this will happen to you every day.

And don't leave yourself alone (even with the support of your willpower) against it. Stop relying only on yourself and attract outsiders.

Here are some tips for getting the world around you to help you.

Attract people like you: Build habits with a group of your friends, so it will be easier for everyone.

There is a study that among those who lose weight alone, only 24% more or less adhere to the lost weight after 4-10 months. Among those who lose weight with a group of people and with accompanying psychotherapy and social support - 95% achieve results and 66% save the results.

Gather a group of like-minded people from your friends yourself or join an existing one.

Cultivate Discipline with Consequences: When you’re struggling to build the habit you’re building, make skipping a routine cause you more pain and discomfort than enjoying it.

Here are some examples of some brutal consequences you can think of for yourself: Every time I miss _______ this month, I will:

... to give $ 50 to your wife, friend or relative - something that I don't really like.
... to run around the house naked,
… Let my 3-year-old daughter do her makeup before going to work.

You can adapt this list for yourself. The main idea is to make the pass more painful, with consequences.

One pass does not matter, but do not miss 2 times in a row

What happens if you miss a day? One pass won't destroy you or turn you away from your direction - but 2 passes in a row ... will easily turn into 30.

Skipping a routine one time doesn't have a big impact on habit formation, the study says. But it is important not to miss several in a row.

Don't instill habits that you hate.

If you hate running, don't force yourself to get into the habit of running in the morning. Stop! You can achieve much better results if you find something that you really like. If you hate running, you may find power running (or rock climbing, or swimming, etc.) to your liking.

Associate pleasure with routine

For example, if you don't like cleaning your apartment, start a tradition - listen to your favorite podcasts only when you are cleaning or washing dishes.

Do you want to go to the gym more often and more regularly? Allow yourself to watch your favorite TV series on your smartphone, but only during classes on an ellipse.

Are you ready to build healthy habits ?! Fine! Now try doing less

Now that you've learned or remembered how it all works, don't rush into battle. Do it gradually.

Do less.

Remember Kunu's words from the movie Forgetting Sarah Marshall: "The less you do, the more you do."

Take ONE, just one habit... Keep it simple for yourself. Binary. So that at the end of the day you can say to yourself, "Yes, I did it" or "No, I didn't."

Non-specific habits like “I want to exercise more” or “I want to eat healthier” are much more difficult to implement because they are incomprehensible. Concretize, simplify, reduce, move in small steps, but move.

Start simple and LOW.

Here are some examples:

Want to start doing more? Be more precise and simpler. For the first week, add yourself 5 minutes of walking every day. 5 minutes.
Want to start cooking your own healthy meals? Start with 1 meal per week.
Want to stop consuming 2 liters of soda throughout the day? Go 1.5 liters to start.
Do you want to get rid of debt and start accumulating money? Start saving and piling up $ 5 a day.

Let your tasks be small and simple! The simpler and smaller your tasks, the higher the likelihood that you will complete them. And only then, after mastering a new habit, you can rise to the next step.

Think in small steps! Do not hurry! Move as slowly as you can.

And please: BUILD ONLY ONE HABIT AT A TIME, do not try to create several at the same time.

If you've tried it before and failed, you may have asked too much of yourself. If you try to build all the healthy habits at once, it won't work.

So move at a pace - one habit every 30 days, no more.

Get started today

Leave here a quote from The Power of Habit: “If you believe you can change — if you make those changes a habit — change will become a reality. This is the power of habit: as soon as you make your choice, through habit it becomes inevitable. "

Now, let's just summarize all of the above in order to instill in ourselves the very one habit that you have chosen:

Identify triggers: Is it time of day? Boredom? Hunger? Daily circumstances? Stress?
Identify and define rewards: Happiness? Energy? Satisfaction?
Define your new routinewhich will become your new habit after about 30 days. And don't worry about one pass.

And may the force be with you!

"I must be perfect"
&
Reward Systems

"I must be perfect"

We have previously investigated a subconscious goblin named Fear of Mediocrity. Now we have smoothly come to the system of beliefs underlying this: "I have to be perfect."

As we have established during our research on the Fear of Mediocrity, Perfectionism is one of the greatest anxiety provocateurs. Its consequences include: procrastination, insecurity, alcoholism, drug addiction, broken relationships, and more. We all suffer from time to time attacks of perfectionism, and then we are horrified by the mistake. But some of us are in constant combat with these self-destructive beliefs.

"I must win this competition"
"I must do this job flawlessly."
"I have to be the best"

Please note that every such perfectionist inner conversation is preceded by the word "must". Even if the word should not be pronounced, it is certainly implied. Whenever you feel like you "should," you are in the frying pan. You have fallen prey to a relationship that says, "Any imperfect fulfillment of desire is unacceptable." But the perfect does not exist among people.

Some of you, of course, understand that the concept of perfection is possible only ideally and motivates you to search for the best in yourself. Indeed, this part of you wants to develop ideas, plans, goals and then turn them into reality. However, another part of you that is constrained by perfectionism refuses to let the ball roll (change and evolve).

Your logic tells you that no matter what you do, chances are it won't be perfect. For some, it is already difficult to endure the obsession with perfection, psychological pain, humiliation and self-loathing that are the result of this impossible standard.

Effects? Whenever the part of you that wants to achieve begins to move towards the door of self-discipline, your perfectionist part greases the handle. This behavior is Hyde's attempt to avoid the upcoming worry that you have touched imperfection.

Advice: You will create more self-discipline and achievement by accepting that the “I must be perfect” belief is a hindrance, not a help, no matter how hard you try. The statement “you can’t do it right, don’t do it at all” usually means that it will not be done. But if you challenge this irrational belief as soon as it arises, you will soon realize that the reality of achieving a result is more pleasant than dreaming of its perfection.

Caution: Hyde will try to connect you to perfectionism and push you away from self-discipline by saying:

"You don't want to write a bad report, do you?"

"You don't want to get the job done sloppy, right?"

"You don't want to be called incompetent, do you?"

Don't be fooled. Of course, different projects require different amounts of attention, time and effort. Trust your sense of the right and necessary level of effort that you want to put into the project.

Perfectionism weakens persistence. Perseverance brings more achievement than talent, intelligence, or luck. In reality, the path to achieving a goal is through persistence.

“Nothing in the world can replace persistence.
Only talent cannot: there is nothing more common,
than unrealized talent.
Education alone cannot: the world is full of educated failures.
Persistence alone is omnipotent. "
Calvin Coalage

Here are simple, enjoyable, and effective exercises that you can use to train your subconscious mind to truly understand that nothing bad will happen unless you do a particular project perfectly.

Try it: over the next few weeks, write a few mediocre letters to various friends. You shouldn't pretend to be smart, genius, or perfection, but don't say it's just an unsubscribe. In other words, in the letter, don't apologize for the lack of perfection. You are not writing the Great American Novel. Don't tie your self-worth to the event. Don't waste a lot of time being methodical, the challenge is to quickly write a mediocre letter and get on with your normal life. All considerations regarding content are in your hands. For length, keep it short. Again, under no circumstances admit that mediocrity is your goal.

By doing this exercise, you are truly reprogramming your attitude towards perfectionism, both conscious and unconscious.

Powerful Tool: Reward Systems

Have you ever used an elaborate, structured reward system to help you start and finish your projects? If not, you should develop it. You are about to learn a simple system that will motivate you to take action. The system will also lessen the conflict between you and Hyde when it is time to act and you are faced with the real steps leading you towards achieving your goal. But first, a few words about rewards.

In human relationships, rewards have historically been used to maintain desired behaviors. Tons of research highlights the benefits of using rewards. Systematic rewards are the golden key that will painlessly open the door to your self-discipline. With that in mind, let's get a quick look at Hyde's tricks before they get started. One of Hyde's favorite tricks is to say something like, “I don’t deserve a reward for what I have to do anyway,” “I think it’s wrong to give myself a reward, it’s like a bribe,” “Feeling a job well done - a sufficient reward for me. "

Don't fall for it. Hyde uses this tricky behavior to prevent you from using the power of the reward system to fuel your self-discipline. Do you feel like taking a bribe when you pick up a paycheck at work? Of course not. Unfortunately, “work well done” will not amplify your positive actions enough to be sure you repeat them. To do this, you need psychological motivation, which only tangible rewards can provide. Successful self-discipline requires learning and regularly taking advantage of the reward system. Trust me, rewards are the easiest, most effective, and affordable way to motivate you to start and complete your projects.
People who have attended my workshops, seminars and trainings have noted the great benefits of a personal reward system, which includes Praise, Contracts and Gradual Steps.

1) Praise Yourself: Every time you take even the smallest steps towards a big goal, immediately accompany your action with praise. That's right, immediately notice every positive thought, feeling, or action, no matter how small and insignificant it may seem to you, with a supportive internal dialogue.
For example:

For example:
"I feel great because I did it."
"Congratulations! You did it"
"Greatly done!"

The beauty of this method is that you can apply it anytime, anywhere. After a while, these small phrases will begin to weaken your resistance to do what you need to do, but you don't want to. Try it! Soon, you will begin to feel more and more comfortable as you take the next step towards your goal. And by immediately patting yourself on the shoulder after completing each step, you increase the level of self-esteem, which is a key ingredient in the recipe for self-discipline.

Advice: Try to use words from someone in your past who have once supported you. Try to hear the sound of that person's voice. This will give you extra subconscious power to interact with Hyde, the part of you that doesn't want self-discipline. But remember, this technique is only one third of the reward system you will be using. Repeat them often, but keep phrases short and simple. Short phrases like “good job”, “don't give up”, “you can do it”, said in a firm and confident voice, work psychological wonders. This technique is too easy not to use it all the time.

Important: if you stumble in self-discipline, don't berate yourself. Don't call yourself stupid, lazy, or stubborn. This type of internal dialogue is ineffective, a latent form of punishment, and works to lower your self-esteem. Rewards change behavior better than punishments. So when you stumble, and you stumble because you are human, say to yourself, “I stumbled. Nothing wrong. I'll do better next time. " That's right, loosen your grip. And even if you get the feeling that you should be heavily criticized for making a mistake, the truth is that your long-term performance will be higher if you don't punish yourself at all. So, as soon as you hear Hyde's attacks, translate them into a couple of soothing and understanding messages for yourself. And make sure that you smile at the same time - this way your subconscious mind will finally make sure that you are not angry with yourself.

2) Contracts: Self-contracts are powerful psychological tools that can be used to reward every step you take to achieve your goal. You make a contract with yourself the same way you make it with another person. When contracting with yourself, be precise in describing actions and rewards. Sometimes it helps to translate the agreement into numbers.

For example: Every time I work thirty minutes on a task on my to-do list, I reward myself with thirty minutes of watching TV because I honestly deserve it. "

“For every box I fill and take out of the garage, I’ll put five dollars in a fund that will be used with impunity for the new ____________________ I wanted to buy.”

For every pound of weight I lose, I will put $ 10 into the ________________ weekend trip I wanted to make.

Advice: Simple written contracts with yourself will give you more energy of self-discipline than verbal ones. The act of writing, physiologically and psychologically, draws you into an agreement, thereby adding even more energy to your efforts.

3) Gradual Steps: It is arguably the most powerful tool in any reward system. Remember that all of your self-discipline projects should be based on a step-by-step method and each step should be rewarded. This is true no matter how small the step is, or how small the reward is. Because the first few steps in a project may seem too small to merit a reward, many people make the mistake of delaying reward before they complete the larger, visible, or difficult steps in their project. This approach is counterproductive because it ignores the psychological benefits of a solid reward system that works throughout the project.

In other words, by using rewards at the beginning, middle, and end of a project, you will gain a psychological boost from the realization that the whole project has received pleasant rewards, not just results. It can also help you when you get to those parts of your project that are outside your comfort zone. It will also help you get started on your next project.

Rewards give you extra strength to negotiate with Hyde. You know that Hyde loves better than anyone else on this planet. Use this knowledge to make Hyde work for you rather than against you.

Exercise: Creating a list of rewards.

Now, it's time to create together a simple reward system based on your own preferences. Do this exercise in writing, not just think it over. You will need this later. All you have to do is grab a piece of paper and a pen. Then you need to write down all the things that you love to do for fun, I repeat, just for fun. Think about movies, travel, courses, television, concerts, adult toys, clothing, and the like and so on. The longer the list, the better.

When you run out of first ideas, the list is not yet complete. Expand it as soon as you can think of additional treats. Always add to the list as soon as you think about additional pleasures. Make sure each item on your list is numbered. Don't worry about the order in which the rewards appear on the list. It is important that each point is briefly described. A word like "movie" fits well.

Don't complicate this exercise, don't make it a routine. You describe the rewards, fill the list with joy. Write down many wonderful treats! Each reward on your list will be a powerful tool in your negotiations with Hyde. Therefore, do not take it carelessly! Your reward list is as important to self-discipline as your to-do list. Moreover, it is important to write down the awards, not just think about them. We will use your list in combination with the Action Plan that will follow. I repeat: the reward system is a key ingredient in your recipe for self-discipline. So, use the rewards generously and your self-discipline will taste much better.

Example: List of Rewards

My rewards.

Go to the cinema
Rent a movie
Have lunch at a good restaurant
Buy a pair of overly expensive shoes
Talk on the phone for fifteen minutes
Dumb TV watching with popcorn, one hour
Relaxation on the beach, one hour
Weekend getaway
One week vacation
Go feed the ducks
All day of videos
View the play
Read a chapter of a book
Read the entire book
Buy magazine
Read the magazine
Hour of listening to music
Go to a music concert

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