Behavior

is what you do in response to external or internal stimuli. You are what you do. Brain values predictability over success => you do what feels comfortable, not what is right => just get of your lazy ass!

Motivation

is an internal state of mind that propels you to engage in goal-directed behavior. But, motivation comes after action! => don't overthink, just do!

Self-identity

is the inner image of your own self. If you say you want something, but your inner image says you don't deserve it, you never get it => to change means become someone you want to be => behave like you already are that someone!

Best identity changers:

• embarrassment
• disgust
• aversion

Standing & reputation always matter more than comfort.

Willpower

is the trait of resolutely controlling your own behavior, heavily dependent on chemistry => aid by tweaking chemistry:

Dopamine

Signal for moving toward something.

Handles:

• drive
• direction
• pursuit
• not pleasure

Deficiency symptoms:

• all feels pointless
• planning replaces action

Foster by:

• shrinking tasks to small measurable steps

Serotonin

Signal for keep going even if it gets uncomfortable.

Handles:

• control
• stability
• restraint
• not happiness

Deficiency symptoms:

• anxiety
• emotional volatility
• I know what needs to be done, but I still do not do it

Foster by:

• introducing routines (predefined activities at fixed times)
• eliminate choices during high stress periods

Norepinephrine

Signal for pause and not just react to something & delayed gratification.

Handles:

• readiness
• energy
• backbone
• not stress

Deficiency symptoms:

• brain fog
• avoidance
• fatigue
• learned helplessness
• you start strong and fade out

Overdose symptoms:

• panic
• burnout
• insomnia

Foster by:

• short controlled exposure to discomfort (cold showers)