Actively seek out more meaningful and life-giving stimulation, such as engaging in hobbies, creative pursuits, spending time outdoors, physical activity, and social interaction, to reduce the subconscious need to seek unproductive stimulation from addictive behaviors.
Adopt a ‘2%er’ mindset by consciously choosing small, short-term discomforts (e.g., taking the stairs instead of an escalator) to accumulate long-term health and growth benefits, as humans are wired to choose the easiest path even when it’s against their long-term interest.
To reduce unwanted behaviors, identify which parts of the scarcity loop (opportunity, unpredictable rewards, quick repeatability) are at play in your bad habits, and strategically alter one or more of these components to lessen the behavior’s frequency.
When boredom arises, resist the urge to immediately reach for digital devices; instead, sit with the feeling and use it as an opportunity for mind-wandering, creative thinking, or a device-free walk, as boredom can be a catalyst for new ideas.
Regularly spend time in nature, even short walks, to reduce stress and improve mental health. Consider longer, off-grid stints (at least three days) for deeper calming, clarity, and a meditative state, known as the ’three-day effect’.
Undertake a significant, challenging experience (e.g., a long retreat, an expedition) at least once a year to foster ‘psychic change,’ realize your capabilities, and gain a new perspective on yourself, mirroring ancient rites of passage.
Design or seek out activities and products that leverage the scarcity loop (opportunity, unpredictable rewards, quick repeatability) to encourage beneficial behaviors like physical activity, time outdoors, and social interaction, as exemplified by Pokemon Go.
Introduce friction or a pause into behaviors you want to reduce (e.g., use an app like ClearSpace for social media, or implement a 72-hour waiting period for online purchases) to break the quick repeatability aspect of the scarcity loop and encourage intentionality.
Remove temptations from your environment to reduce the opportunity for engaging in unwanted behaviors, such as not keeping unhealthy foods like Oreos in your house if you have a problem with overconsumption.
Focus on eliminating detrimental habits first, as this can be more impactful than trying to add new positive habits, because bad habits act like a ‘foot on the brake’ preventing progress.
Integrate more non-exercise physical activity into your daily routine, such as parking further away, taking stairs, or pacing during phone calls, to improve health and burn significantly more calories throughout the day.
Be willing to initiate and engage in difficult conversations with loved ones rather than avoiding them, as this can prevent long-term issues from festering and foster healthier relationships.
Seek out periods of silence in your daily life to reduce stress, improve focus, and enhance the quality of your work, recognizing that modern environments are often excessively loud and can negatively impact well-being.
Engage in regular self-introspection to understand your motivations and behaviors, even if it’s challenging, as it is a valuable effort for personal growth and making better decisions.
Acknowledge your inherent capability, even when feeling under-confident, and be willing to take difficult steps, trusting that you will adapt and succeed, as humans are often more capable than they think.
Familiarize yourself with the three-part scarcity loop (opportunity, unpredictable rewards, quick repeatability) to understand why humans get hooked on certain behaviors, which is the first step in consciously altering your interaction with them.
Recognize that as life improves and problems decrease, humans tend to lower their threshold for what they consider a problem, leading to constant dissatisfaction; this awareness can help foster greater appreciation and reduce unnecessary anxiety.
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