John Assaraf

And the answer is, the first step is in the awareness of what is triggering that behavior. Because 95% of everything we think and feel and do, 95% is automatic behavior. Habitual. And so if I can become aware of the trigger, you know, I wake up, I go have a coffee or I wake up and I get on my phone right away.

And the answer is, the first step is in the awareness of what is triggering that behavior. Because 95% of everything we think and feel and do, 95% is automatic behavior. Habitual. And so if I can become aware of the trigger, you know, I wake up, I go have a coffee or I wake up and I get on my phone right away.

And the answer is, the first step is in the awareness of what is triggering that behavior. Because 95% of everything we think and feel and do, 95% is automatic behavior. Habitual. And so if I can become aware of the trigger, you know, I wake up, I go have a coffee or I wake up and I get on my phone right away.

What if we can say in between the trigger and the behavior, I can insert something a little bit different. So I'll give you an example. Somebody wants to drink more water. What if we said, okay, so when are you most likely to drink? You know, when I wake up, I go have coffee. Take a glass of water and stick it right by where you make coffee.

What if we can say in between the trigger and the behavior, I can insert something a little bit different. So I'll give you an example. Somebody wants to drink more water. What if we said, okay, so when are you most likely to drink? You know, when I wake up, I go have coffee. Take a glass of water and stick it right by where you make coffee.

What if we can say in between the trigger and the behavior, I can insert something a little bit different. So I'll give you an example. Somebody wants to drink more water. What if we said, okay, so when are you most likely to drink? You know, when I wake up, I go have coffee. Take a glass of water and stick it right by where you make coffee.

So trigger, wake up, automatic behavior, go get coffee, but place something that you want to do right at the point of the behavior. So now you're going to get a double reward. So the double reward is water plus coffee activates the reward system in the brain. You drink the coffee, you feel good, you get more focused, you have a little bit more energy. Boom, boom, boom. We got the reward.

So trigger, wake up, automatic behavior, go get coffee, but place something that you want to do right at the point of the behavior. So now you're going to get a double reward. So the double reward is water plus coffee activates the reward system in the brain. You drink the coffee, you feel good, you get more focused, you have a little bit more energy. Boom, boom, boom. We got the reward.

So trigger, wake up, automatic behavior, go get coffee, but place something that you want to do right at the point of the behavior. So now you're going to get a double reward. So the double reward is water plus coffee activates the reward system in the brain. You drink the coffee, you feel good, you get more focused, you have a little bit more energy. Boom, boom, boom. We got the reward.

So now if I place this thing before the behavior, I can actually move the second part of it if I want to and still get the reward. and replace water for coffee. That's just a simple neuro-associative conditioning mechanism that we could use to add a new behavior that's more empowering. Let's say we want to start to exercise and we don't have the habit of exercising.

So now if I place this thing before the behavior, I can actually move the second part of it if I want to and still get the reward. and replace water for coffee. That's just a simple neuro-associative conditioning mechanism that we could use to add a new behavior that's more empowering. Let's say we want to start to exercise and we don't have the habit of exercising.

So now if I place this thing before the behavior, I can actually move the second part of it if I want to and still get the reward. and replace water for coffee. That's just a simple neuro-associative conditioning mechanism that we could use to add a new behavior that's more empowering. Let's say we want to start to exercise and we don't have the habit of exercising.

Get your clothes out for exercise and let's say you're running shoes, place them where you normally get dressed and put those on first and do one minute or even 30 seconds of a new behavior right next to an old behavior that already has the habitual pattern.

Get your clothes out for exercise and let's say you're running shoes, place them where you normally get dressed and put those on first and do one minute or even 30 seconds of a new behavior right next to an old behavior that already has the habitual pattern.

Get your clothes out for exercise and let's say you're running shoes, place them where you normally get dressed and put those on first and do one minute or even 30 seconds of a new behavior right next to an old behavior that already has the habitual pattern.

And all of a sudden, you start to develop this habit of, let's say, putting on your shoes, getting dressed, and maybe doing 15, 20, 30 seconds of stretching. It doesn't matter how small the behavior is. Once we add a new behavior in front of an old behavior, we can replace the old behavior with the new one.

And all of a sudden, you start to develop this habit of, let's say, putting on your shoes, getting dressed, and maybe doing 15, 20, 30 seconds of stretching. It doesn't matter how small the behavior is. Once we add a new behavior in front of an old behavior, we can replace the old behavior with the new one.

And all of a sudden, you start to develop this habit of, let's say, putting on your shoes, getting dressed, and maybe doing 15, 20, 30 seconds of stretching. It doesn't matter how small the behavior is. Once we add a new behavior in front of an old behavior, we can replace the old behavior with the new one.

So that's, you know, if we want to add something, what if you want to stop, you know, let's say drinking alcohol, you want to stop eating sugar, you want to stop a behavior or a habit. Well, the way I stopped sugar, for example, is I knew I had a sweet tooth and I knew that my brain was craving it. I knew I had a habit for it. And so I said, okay, what can I replace my sweet tooth with?

So that's, you know, if we want to add something, what if you want to stop, you know, let's say drinking alcohol, you want to stop eating sugar, you want to stop a behavior or a habit. Well, the way I stopped sugar, for example, is I knew I had a sweet tooth and I knew that my brain was craving it. I knew I had a habit for it. And so I said, okay, what can I replace my sweet tooth with?