How to increase your will-power!

In this fantastic presentation on will-power, Kelly MacGonigal gives some great insights into how we can manage change and manage will-power.  I feel that four of the five recommendations can help people immediately, and the first one she recommends will be the result of taking more control over your drinking.

Brief introduction

The Devil and the Angel.

Classic description of temptation, with the devil telling you to ‘go on, order that next drink’ and the angel replying ‘hang on, it’s already nine o’clock, you’ve got work tomorrow etc’.  And in a way this is a useful metaphor for how the brain works. 

The Devil Brain (Seth Goth calls it the lizard brain - related to why we don't do great work)

The old part of the brain wants immediate gratification.  It lives in the moment and its primal instinct is survival. When we lived on the grasslands of Africa, we took whatever food came our way and enjoyed sex when it was available.  This kind of thinking increased the chances of the survival of your genes then.  Traditionally, people thought of this brain process as hedonistic but Kelly puts a new spin on this.  She puts it this way, people are not getting pleasure from doing drugs, drinking too much, eating non-stop, they’re getting relief from ‘want’. 

It was an asset in the grasslands of Africa but now-a-days with cheap food, cheap booze, TV, internet etc, immediate gratification has become a liability.

The Angel Brain

This is a newer part of the brain.  It’s more long term thinking and can control impulses to do things, for the long term good.  It allows us to drink socialably but helps us stop before we will ruin tomorrow.  It helps us say no.  It helps us do the right thing.  It’s the brain we need for the modern world but often it loses out to the devil brain.

The Five Willpower enhancers;

1.      Sleep, exercise, eat well and meditate.

2.      Forgive yourself

3.      Make friends with your future self

4.      Write about how you will fail

5.      Surf the urge (it’s not pleasure, it’s want)

Sleep, exercise, eat good food and meditate

For me, this one is difficult to do when you’re drinking too much.  Yes, drinkers exercise, they can eat well and some meditate but in general, drinking goes against these things.  It disrupts your sleep, makes you feel tired and sometimes even rotten.  Certainly for me, drinking was a drain on ‘doing the right thing’, especially the day after.

I feel that the other four practices will have more of a positive benefit to cutting down and this one, is what you get for reducing your drinking.

Forgive yourself. 

If you’re quitting or cutting back, you’re are likely to suffer from a relapse.  Studies, find people who are easy on themselves after a relapse did much better at their habit change then people who turned in on themselves.

I found this to be true.  When I went to Taiwan in January (2012) I got drunk like the old days.  There was a slight difference, I was more aware of what I was doing but I didn’t do much to reduce my drinking.  I realise that this wasn’t what I wanted but I didn’t seem able to do anything in Taiwan, so I decided to write it off.  I allowed myself to drink in Taiwan but afterwards I would address what went wrong and take action.  It worked.  It turned out to be just a two week blip.

Make friends with your future self. 

Studies have found that people who connect most closely with their future self(s) were much more likely to succeed in changing a bad habit than people who felt their future self(s) were different people.

Exercises used to help people connect more closely with their future self, included;

·        Writing a letter from your future self, thanking you for the action you had taken to develop a better habit.  You can write how your life is so much better for the action you took.

·        Imagine your future self doing some routine tasks.

Write about how you’re going to fail at your habit change.  

In studies they found that very positive images of you succeeding worked a little bit better than doing nothing.  But writing about how you’re going to fail made a bigger difference.

Why does this help?  I believe that this helps you understand how your bad habit works.  What triggers it?  When your failure is like to happen? Who are you with? Etc.  You predict what’s going to go wrong and then you notice how accurate your prediction is.  You refine it and get to know the ins and outs of your habit.  It helps your self-awareness and ultimately, it’s this self-awareness that helps you change.

Surfing the urge.

Take a smoker for example;  he’s dying for a fag but instead of giving into the urge, he;

• Focuses his attention on the carving.  What does it feel like?  Where is the feeling?

• He knows that the carving is like a wave and will go away.  He knows he can surf this urge.  He can take deep breathes.  The urge will eventually go.

I loved the presentation Kelly gave in this Authors@Google series.  I hope you find it helpful too, especially with the Xmas party session coming up.

The Fantastic BJ Fogg – Habit Change Made Easy

The focus of this article is on how I changed my drinking habit but this model can be used with any habit.  Whether it’s one you want to decrease or one you want to increase i.e. exercise, meditation, healthy eating etc.

I used BJ Fogg’s habit change model to change the way I drink.  I used to be a heavy drinker but with the model I’m now a moderate drinker.  The change for the most part was easy.

Before

I was the kind of drinker that couldn’t stop once I had started.  Once I had one drink, I would continue for at least another four or five.  Sometimes I woke up and couldn’t remember what had happened the night before. More often I would lose my weekends through feeling rotten and unmotivated. I did this for 25 years.

Now

Sometimes I don’t have a drink for a week or so.  Not through avoidance, I just simply don’t have the urge.  When I do drink, most times I have just one or two glasses. When I’m out in a pub or a restaurant, quite often I start with a non-alcoholic beer.  If I’m there for a while, I’ll have water while I have an alcoholic drink.  I say ‘No’ most times when I don’t want to drink anymore.

How I used BJ Fogg’s model to become a moderate drinker. See table below

<><><><><><><><><>

Motivation	Abilities	Triggers
Avoid hangovers, feeling rough next day etc.	Stop after one drink	Note place on my wine bottles
Gain more quality time	Drink soft drinks with alcohol	Celebrate ‘stopping’ after one glass
Get healthier	Say no to alcohol, when I don’t want it.
	Make the ‘whys’ for not-drinking stronger
	Understand my motivation to drink.  Can they be changed?
	Always drink a soft drink with an alcoholic one, when I’m in a pub.

How BJ Fogg’s Habit Change Model helped me

The model helped me ask a better question. 

• Before - when I wanted to change, I would either stop for a short time or drink less frequently but it didn’t change the way I drank. 
• After – I asked ‘What do moderate drinkers do that I don’t’.  This gave me the ‘abilities’ of a moderate drinker.  I then focused on building these habits.

The model moved the focus on to ‘abilities’ (what action to take) from motivation.

• Sometimes you can go backwards with habit change.  I did, in January I was on holiday for two weeks and I drank like my old self.  If I was relying on my motivation I would’ve probably thrown in the towel.  But luckily, I revisited my ‘abilities’ list and worked on ‘Saying No to a drink’ and ‘always having a soft drink with an alcoholic one’.  I didn’t blame myself.  I focused on building change instead.

‘Abilities’ really helped me take action, because it made action specific.

• ‘Stop after one glass’ was an easy action to implement at home.  It was clear, there was no wiggle room and it allowed me to use a trigger that worked every time.  I knew when I had achieved this and this allowed me to ‘celebrate’ the new habit too.

Clear ‘abilities’ make it easier to use triggers.

Triggers allow you to be consistent.  Consistency changes habits.

• What’s a trigger?  Classic ones; When you sit on your sofa (this triggers), you then turn on the TV.  When you see a red light, you start to slow down and then stop.  And from the world of drinking, when your glass is empty, you fill it up.

• ‘Stop after one glass’ – I placed a notice on my wine bottle ‘only one glass’.  I saw it every time I started drinking and it got me to think, WHY?  Why, just one glass (no hangovers, feel great tomorrow and won’t be drunk tonight)?  This got me to do the new habit.  It got to think at the right time and it send my motivation sky-high, also at the right time. 

• This trigger made it so easy, that it felt like I was cheating.  Remember, I hadn't been able to do this for 25 years.

Overall

If you want to change a habit; stop, start or modify one, this model makes it easier.  It's action focused and it helps make those actions clearer.  It moves the focus away from motivation (a very inconsistent quality and one that can lead to self-blame) to action.  It also promotes the use of triggers, which gets you to do new actions consistency.  Use the model.  It works.

Other links;

Do you drink too much;  answer this question - how many times have you been drunk in your life?

Three Gear Drinking Brits

This article is for;

People who drink too much and want to cut down.

Reading this will give you;

You’ll realise that British drinking patterns are just habits. British drinking habits might be unhelpful and limited but they can certainly be changed. Moderate drinking is a skill and like all skills it can be learnt by most people.

Brits and their three gears of drinking

0 (neutral if you like) – Don’t drink.
3 – Drink fast
4 – Drink until you’re very drunk.

If this was a car, you wouldn’t be very happy. It’ll get you into a lot of trouble and you’ll be making an ass of yourself most of the time you’re driving. Same with drinking, you either be fine, when you’re in neutral or when you do drink, you risk the chance of hangovers, missing much of your weekend, feeling bad, sounding slurred, insulting someone you didn’t want to or even getting into trouble with other people. Drinking with three gears isn’t great and yet many British people drink this way. I did for twenty five years and the majority of people I know who drink, drink this way too.

Why are we so bad? Culture, perhaps? Weak minded? Peer pressure? The causes could be debated forever, the end result is that many of us only drink using third and fourth. We don’t drink using gears one and two because essentially, we don’t practice them. When was the last time you stopped after one? When was the last time you started with water? When was the last time you ordered a jug of tap water with your round?

What are gears one and two?

Perhaps;

1 – Drink one or two drinks and stop
2 –Drink two, three or four drinks, with a soft drink starter or alternating between alcohol and soft drinks.

If you can master even one of these gears, your drinking will radically change. They are not difficult skills to master, you only need to practice them to get good at them.

I’ve practice ‘drinking one or two drinks and then stopping’ and for me, this has been my silver bullet. It has changed my attitude towards drinking. I now think before and during drinking about what could happen the next day. If possible, I drink with a soft drink too, to slow me down. The amount I drink now is much lower than before. I hardly ever drink more than four pints at a time. That used to be my minimum.

You don’t have to be a three gear drinking Brit. You don’t have to get drunk every time you drink (check out Scare Yourself with numbers). You don’t need to feel bad about yourself the next day. Take control of your drinking by practicing gears 1 and 2. Once you’ve got these gears, your drinking will change for the better.

Other articles on Moderate drinking

Overview of the Moderate Drinker
Will-power is overrated

You don’t become a moderate drinker by abstaining

Who’s this for?

Heavy drinkers who want to cut down their drinking but who don’t want to stop. There are many advantages in moderating your drinking, namely better health, save more money and better relationships with the ones you love.

Abstinence

Abstaining can be great and though I’m not religious I believe that modern society is missing out because we don’t practice lent anymore.

I’ve abstained quite a few times, the longest ones being Feb 09, Dec 07 (India) and Feb 99 (India). Yes, I felt great afterwards and I thought they were worthwhile. They were welcome breaks for my body and my mind. They both felt better for not drinking. But when I started drinking again, I just went back to my old habits. You don’t become a moderate drinker by abstaining.

The skills are different.

Abstinence is mainly about avoidance of drink and saying no.

Moderation is finding new skills that help you handle drink better, like stopping after one or two drinks, drinking a soft drink with alcohol and being aware that drinking too much leads to unpleasant consequences the next day.

Practice the skills, to get better at them.

From my experience the only way to learn these skills is to do them and do them consistently. I found the use of triggers really helped me develop these skills. After you do them consistently for a while, they start to become natural.

Triggers I used

A trigger that told me just to drink one glass per night and got me to think about the consequences of drinking too much

A trigger that told me to be happy when I had stopped after one glass

Another possible trigger to use

Drink water with, before and after an alcohol drink. If in the house – use a notice on your bottle of wine (or whatever it is you drink) “One wine, one water”. I feel strongly that the message needs to be with the drink as this helps you get consistent at doing it.

Conclusion

Many people believe that if they stop for some time and then start again, they will miraculously be moderate drinkers. I learnt from experience that this is not the case. Moderate drinking and abstinence are different. You need different skills to drink moderately.

I’m not against abstinence, I think for some people it’s the right choice and even for moderate drinkers a period of abstinence could be good for them. If you abstain from drinking, you will feel better (at least different).

If your goal is to be a moderate drinker, then you need to learn skills that help you be a moderate drinker. Simple as that.

Alcohol - Scare Yourself With Numbers

Since deciding to be a moderate drinker, I’ve become more aware of a few facts about my drinking.

A scary one was that I’ve been drinking heavily for about 25 years. That’s roughly 60 - 61% of my life.

Another scary one is to calculate roughly how many times I’ve been drunk (lets say four pints of beer or a bottle of wine) in my life.

• If it’s twice a week that will be 2,600 times.
• If it’s three times a week that will be 3,900 times.
• If it’s four times a week that will be 5,200 times.

My guess, and it’s only a guess, is that it’s around the 3,900 mark. There have been times when I’ve drank less, but there’s definitely been times when I’ve drank more. That’s scary.

• 3,900 times I’ve drunk so much that its damaging to my brain.
• 3,900 attacks on my liver.
• 3,900 times that my speech has been affected by alcohol (maybe).
• 3,900 times I’ve been affected the next morning.
• 3,900 times before I took decisive action to drink moderately.

Also, another scary number. If I’ve been drunk 3,900 times, then that’s like being drunk every day for nearly 11 years. Now that’s scary.

When faced with numbers like this, I really wonder why I’ve continued to drink heavily for so long. It’s looks ridiculous to me now but it’s helping me to be stronger as I’ve realise the damage I’ve already done. These numbers scare me but they’ve also made me stronger.

Calculate your own numbers. Use equation in Excel.

=25*(52*3) (number in this equation are mine)

1. The number of years you’ve been drinking
2. Weeks per year
3. How many times a week you get drunk

Remember, scaring yourself is pointless, unless you scare yourself into action.

Posts for taking action

How to be a Moderate Drinker

Use 'Triggers' to change your drinking habits

How to be a Moderate Drinker!

Overview

This simple model gives you the tools to adjust your drinking downwards to levels where alcohol is harmless. You’ll also enjoy the day after drinking much, much more and develop new skills so that you can still enjoy a drink and have the confidence to determine how much you want and when to stop.

The Model

People blame their lack of will-power for failing to change things they don’t like about themselves. This pre-occupation with will-power tends to make people a bit short-sighted of what they can do to change their habit. Habit change is not only about will-power, it’s a bit more involved than that. It’s like trying to make a table by only using a measuring tape. There are more tools you can use. Once you use a saw and a hammer, the job becomes much simpler. The same is true for habit change, once you start using all the tools available to you, habit change becomes easier.

BJ Fogg - Model of Habit Change


• Motivation (will-power)
• Abilities
• Triggers

BJ Fogg has said in an interview that ‘abilities’ and ‘triggers’ are more important than motivation for actually creating a new habit.

Motivation

What will you get when become a moderate drinker?

Some of my motivation

• No hangovers
• More quality time
• Peace of mind – 25 years is a long time to have a risky habit
• Lessen the risk of a serious accident
• Healthier
• More focus
• Move on from drunken behaviour (Drinking less has given me the opportunity to see people get drunk and it’s not that pretty. It makes me cringe to think I’ve done that so many times over the past 25 years

Motivation and being a Moderate Drinker

It’s very inconsistent and when I’ve planned to moderate my drinking in the past, new habits didn’t form because I was too inconsistent. It was hardly ever there at the right time and place, which is why I’ve used triggers. When combined with triggers, motivation is much more powerful because it’s there at the right time and in the right place. It has also led to a consistent approach of determining how many drinks I’ll have before I start drinking.

Abilities (new skills)

• Say no.
• Understand how and when you are drinking.
• Stop yourself. (after one, two or three drinks)
• Congratulate yourself when you say no and stop yourself.
• Deal with peer pressure
• Order water with a round/drink.
• Drink water in a pub.
• Disassociate being sociable, having a laugh, feeling open with drink and associate these things with yourself/being your friends.
• Associate hangovers, being down, being lazy more strongly with heavy drinking.

What I love about ‘abilities’ to be a moderate drinker is that none of them are ‘rocket science’. We can all say ‘no’ and we can all stop ourselves at having too much of something. Perhaps, we just don’t do this with drinks.

In Britain, many people drink fast and heavy. They don’t say ‘no’ to having another drink and they rarely stop themselves. Their habits dictate their actions and this won’t change until they start practicing saying ‘no’ to drinks and ‘stopping’ themselves. Once they practice, it’ll become easy. All it takes to get a new skill is practice.

Abilities and being a Moderate Drinker

I decided that at home, I would only have one glass of wine a night. One glass, partly for simplicity, easier to record and also I thought it might be easier to stop when I only have one glass. I used a trigger that basically told me ‘only one glass per night’ and this caused me to think before I drink (I think about the benefits of only drinking one). I was surprised at how easy it was and still is.

It’s now, almost natural to think before I drink. I’ve kept to only one glass per night, except for last Saturday when we had a small dinner party. This think before I drink has extended to when I go out with friends too. I don’t necessary keep to one drink on those occasions but I’m certainly drinking less than before.

Side effects – I’m starting to drink wine slower now, I drink a lot of water with and after drinking wine and I’ve used this tactic in the pub as well.

Triggers

Triggers for your old/current habit

• Looking forward to a night out
• Rounds – keeps you drinking without gaps. Also encourages fast drinking, to be the same as everyone else. In the home, this habit continued, even without the ‘round’ trigger.
• Empty glass – this can trigger someone to fill it up for you.

There are many more.

The important thing about understanding triggers for your old habit is that you’re better equipped to disrupt them.

Triggers for introducing a new habit.

• Message stuck to my wine bottle – only one glass!
• Message by my wine bottle to remind me to celebrate only drinking one glass (celebrate no hangover in the morning and that I’ll feel good then too)

Possible other triggers, which I haven’t used.

• Message that reminds you why you want to cut down. In place where you can see it first thing in the morning and last thing at night.
• Small bottles of wine.
• Limited alcohol supply so that you can only drink one or two drinks.
• Associate buying a drink with also getting a pint of water.

Triggers and the Moderate Drinker

Most of my drinking is in the home and triggers really made becoming a moderate drinker easy. They reminded me ‘why’ I wanted to moderate my drinking and they did it at the right time and in the right place. They kept me consistent at stopping after one glass. This skill is transferable to the pub, where I’ve had a beer and next to my beer is a glass of water. I’ve turned down offers of drinks mainly because I didn’t feel like them. All this has come from being consistent in the home.

Will Power is Overrated!

Overview

Will-power/motivation is not the only key to changing a habit. It can help you decide to take action but it’s the actions you take that are the keys to change. Stop blaming yourself and stop making motivation an excuse.

Commonly said things about failure to change

I lack motivation! Where's my motivation - I don't have any! I'm pathetic! I said that I’d change but I don’t have the guts! I'm too weak! I don’t have it within me to change! I'm spineless!

As a society we seem to have an obsession with will-power, especially our lack of it and we end up staying with bad habits because many of us think we are too weak to change. Where does this obsession come from? Our parents, the boss, the wife, education? Who knows?

But all I know is that will-power is naturally a wibbly-wobbly thing.

Take will-power to moderate your drinking

• Stinking hangover – your will-power is probably 10/10 (a lot of people promise they will quit at this point)
• The worst of the hangover goes away – will-power goes down perhaps 7/10
• Someone calls you a day later. They want to meet-up for some drinks. It’s always fun with this person. Will-power goes down again 5/10
• You read about the damage heavy drinking does your body – will-power goes up 6/10
• You see a funny ad for drinks. It makes you smile – will-power goes down 5/10
• You’re excited about seeing your friend. Will-power goes down 2/10

When you need your will-power the most

It’s usually not there. Many people look forward to drinking, mainly because it’s associated with many enjoyable things – socialising, friends, laugher, going out, relaxing, after work activity etc.

It’s hard to even to think about ‘moderation’ when there’s so much to look forward to. Apparently, your conscious mind can only hold one thought at a time and there’s little chance that will happen if your mind is abuzz.

So stop blaming yourself and stop making ‘will-power’ the be all of habit-change. It’s not.

Next Post

I’ll introduce a Habit-Change model by BJ Fogg that has made it easy for me to moderate my drinking. In his model, motivation is only one of three tools that we can use to change a habit.

Trigger You Consistency – A Valuable Key for Habit Change

What will you get from reading this.


You’ll be able to change your habits that much easier by using triggers. Change bad habits into good ones and adopt new habits because ‘triggers’ keep you consist. Consistency is gold when it comes to habit change.

Hangovers are like motivation, they never happen at the right time.


How many times have you heard yourself or a good friend say ‘I’m never drinking again, never ever, not after last night!’ But as the hangover goes so does the motivation to stop or drink less. A day later it’s ‘I’m cutting down. I’ll just have a couple.’ And a couple of days later when you start drinking again, the hangover’s gone, the motivation’s to drink less has gone and you drink like you always do. Too much!

You know that you drink too much. You know that when you drink too much it can affect you the next day. You know that it does damage your body but yet, you still don’t moderate. Why?

My take on this, is because your brain is busy. Apparently, your conscious brain only holds one thought at a time and the likelihood of it thinking about ‘moderation’ at the right time is slim. There are too many other things to think about.

You could be thinking of your friends, the latest gossip, the bargirl, stress at work.

So if motivation doesn’t work well what does?

BJ Fogg has come up with a model of habit change which contains three elements. One of them is motivation and he’s says that motivation is the least important element. The other two are ability (to change) and triggers.

Take smoking for example


• Motivation – most smokers want to give up. They know that their habit is bad for them.
• Ability – most smokers give up when their ability to give up increases. This could be nicotine patches or a new mindset thanks to Alan Carr.
• Triggers – (to stop) strokes, serious illness, the warning on a cigarette package. (to smoke) fag break, coffee, reading the morning paper.

Triggers have worked where motivation hasn’t in the past. You need your ‘trigger’ to fire at the right place and the right time. What’s worked for me, has been placing 'two homemade triggers' by my wine bottles.

The first trigger

Trigger 1 - I know, it looks like it was drawn by a five year old

Reminds me that I’m only going to drink one.

It’s been surprisingly effective. Since putting it in place, I’ve only had one drink a night at home (half the time I don't drink).

It has also helped me build two useful ‘abilities’

1. Helps me to think before I drink. I think that I’m only going to have one. After that I’ll be on water again. I smell my drink more and make more of an effort to saviour it.

2. Stop at one. I only drink one per night because it’s easy to record and it’s also easier to stop after one than after two or three.

The second trigger

Trigger Two

Reminds me to congratulate myself for only drinking one drink. This is a new habit and if it’s going to replace the old habit I need to enjoy it and celebrate it.

I added this one later as I noticed that I wasn’t always congratulating myself for stopping at one.

Celebrating 'good behaviour' is important as it’s going up against habits that have lasted twenty five years or more.




Conclusion


Triggers have consistently kept my mind on ‘moderation’. They helped me get off to a great start and have reminded me at the right time and place so that I can practice moderation. I had the motivation (the right intention) before but it was never consistent enough to really change my drinking habit.

Now, after five weeks, not only do I always think before I drink in my home but when I'm out this new behaviour is also present. I have said no to drinks and free ones at that. I’ve really got to a stage where I’ve thought about my habit quite deeply and I’m changing my views and associations on drinking which should have a lasting effect.

When you want to change a habit, be it drinking more moderately, stop smoking or eat better, use triggers to get you think and take action at the right time and place. Use triggers to keep you consistent. Once you're consistent, your new habit starts to take root. It starts to be become automatic.

The moderate Drinker

What’s in it for you?

Heavy drinkers, there’s a lot in it for you! How about a better sex life; better relationships; a better self-image; being more productive; saving money; being a sexy rebel; better health; more go; being a leader, how to cut down and ultimately for a lot of heavy drinkers a new ‘take it or leave it’ attitude towards drink (you can be in control of your drinking rather than the other way round).

Why?

You already know the answer to this one. The government, the health authority, your family, perhaps even your partner are constantly reminding you of the dangers and drawbacks of drinking too much. They can be annoying but you know they are right. And just in case you’ve forgotten, here are some reminders.

Hangovers – these are nasty things and when you moderate your drinking you can avoid them altogether.

Time – I’m not talking about the fun times, the parts where you are socializing with friends or getting close to a love one, I’m talking about the time after you drink. Your weekend, your free time, the time you put aside to write your novel, to practice your punches, to learn new dance steps etc. Drinking too much can ruin how you use your free time. Do you want to be left with just work-time, drunk time and recovery time?

Focus – When I was in my twenties, my focus was on the night. I associated this with the good times, socializing, women, and lots of fun. It was an expensive focus as I didn’t put in much effort with my career, things that I love doing outside the bar and many other things, like my family. Become a moderate drinker and your focus will probably get stronger and be more on what’s important.

Health – Heavy drinking is bad for you. Bad for your liver. Bad for your brain. Bad for your mood. Bad if you are trying to start a family. And probably bad in many other ways too.

Other areas of life that could change for the better if you become a moderate drinker – relationships, productivity, self-image, etc.

It’s not about Will Power – it’s about habit change

Too many people think they can change themselves and the world though ‘will-power’. For most people, relying on will-power sets them up for failure. Habit change is more than just will-power.

Habit Changers that helped and influenced my transition to being a moderate drinker.

BJ Fogg


Three elements of habit change

• Motivation (will-power)
• Ability
• Triggers

BJ Fogg – underlying approach to habit change

• Make change as easy as possible
• Take small steps towards your goal
• Motivation is the least important element of change.
• Celebrate ‘victories’ (drinking water in a pub)

Leo Babauta from Zen Habits


Approach

• Understand your habit, what are the triggers for your habit, where and when does it happen.
• Make small and easy changes
• Develop half habits – rather than an all or nothing approach, constantly try to move towards your goal. Failure is feedback.
• Tackle one habit at a time.

New Skills

The great thing about becoming a moderate drinker; you have to start doing things differently. If you’re a heavy drinker, some new skills that you might learn are;

• To say no to a drink.
• Understand how and when you are drinking.
• Stop yourself.
• Congratulate yourself when you say no and stop yourself.
• Order water with a round/drink.
• Drink water in a pub.
• Disassociate being sociable, having a laugh, feeling open with drink and associate these things with yourself/being your friends.
• Associate hangovers, being down, being lazy more strongly with heavy drinking.

A lot of these skills are pretty basic, like drinking water in a pub, but they are new to many heavy drinkers.

The author

I was a heavy drinker for twenty five years. I started binge drinking when I was 16. Getting drunk seemed so much fun. It was such a release. My heaviest drinking years were my college years where I was almost always drunk in the evenings. I puked up a lot and generally felt unwell. I continued dinge drinking through my twenties where my focus was more on the night than the day, at the expense of a career. In my thirties binge drinking continued but was starting to be replaced by heavy drinking in the house. In my early forties, most of my drinking was in the home. Then I saw this video on the brain 'How to improve your brain.' (This is part 1 of 7 - I'm not sure which one alcohol is a focus) and decided it was time for a change.

It took me twenty five years to change. To be honest, I’m still changing. I started on 3rd September 2011 and my new habits are still babies compared to my twenty five year old heavy drinking habit. It’ll be an on-going process, at least until the end of this year but I’m confident that change will be permanent. Actually, I’m surprised at how easy it has been so far!