How an accountability partner can change everything
The inversion of the 4th Law of Behavior Change is make it unsatisfying.
We are less likely to repeat a bad habit if it is painful or unsatisfying. If a failure is relatively painful, it gets fixed. If a failure is relatively painless, it gets ignored.
An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.
A habit contract can be used to add a social cost to any behavior. It makes the costs of violating your promises public and painful.
Knowing that someone else is watching you can be a powerful motivator.
How to create a good habit
The 4th law: Make it satisfying
4.1 Use reinforcement. Give yourself an immediate reward when you complete your habit.
4.2 Make "doing nothing" enjoyable. When avoiding a bad habit, design a way to see the benefits.
4.3 Use a habit tracker. Keep track of your habit streak and "don't break the chain."
4.4 Never miss twice. When you forget to do a habit, make sure you get back on track immediately.
Inversion of the 4th law: Make it unsatisfying
4.5 Get an accountability partner. Ask someone to watch your behavior.
4.6 Create a habit contract. Make the costs of your bad habits public and painful.
Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 17).
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