Insights from Triggers by Marshall Goldsmith
“If we do not create and control our environment, our environment creates and controls us. And the result turns us into someone we do not recognize.”
– Marshall Goldsmith
IDENTIFY ENVIRONMENTAL TRIGGERS
Mag-isip ng isang behavior na dapat baguhin, like arguing with your partner at pagsasabi ng mga bagay na pinagsisisihan mo. First, reflect on arguments you’ve had and consider the environmental forces (aka: triggers) that may have led to those arguments. Obvious trigger: your partner telling you to do something with a condescending tone. Ngunit sa mas malalim na pagmumuni-muni, you realize other, more subtle triggers in your environment which ensured you would respond to your partner in a hostile manner.
- A political podcast that triggered outrage.
- An aggressive driver who triggered anger.
- An email regarding a problem employee which put you in a confrontational state.
ELIMINATE TRIGGERS YOU CAN CONTROL
Add steps, resistance, and time between you and your counterproductive triggers. Kung maaari, alisin ang mga counterproductive triggers from your environment (out of sight, out of mind).
Sa halimbawa ng argumento, you could delete political podcasts from your podcast feed. Then, you could keep your phone in the glove compartment of your vehicle until after you catch up with your partner and cook dinner, so you won’t check your work email and encounter messages that put you in a confrontational state.
ANTICIPATE AND MENTALLY PREPARE FOR TRIGGERS YOU CAN’T ELIMINATE
You’re going to encounter people, situations, and temptations that will trigger you in counterproductive ways, kaya kailangan mong maghanda for those triggers and choose how you’re going to respond in advance (ex: you’re likely to encounter rude drivers on the road so mentally rehearse how you’re going to respond when you do). Tuwing umaga, kumuha ng isang piraso ng papel o index card and write down a list of counterproductive triggers you might encounter during the day (limit this exercise to a minute).
CREATE PRODUCTIVE TRIGGERS
A productive trigger is a trigger na naghihikayat s aiyo na maging ang taong gusto mong maging. In the argument example, maaari kang lumikha ng isang productive trigger by making a playlist of songs you listened to when you fell in love with your partner, and then play the playlist on the way home from work to trigger affection for your partner.
Three types of productive triggers:
- Objects in your environment. If you want to develop a new strength training habit, keep a grip strengthening device on your kitchen counter and pushup handles in the center of your living room. Then, put keywords on post‐it notes on your fridge, bathroom mirror, bedroom door, and office desk to trigger thoughts of working out.
- Digital reminders. Create multiple reminder app notifications, calendar event notifications, or phone alarms during the day. You could also send yourself recurring emails or SMS reminders that detail the behavior change you want to make. You can use a service called AskMeEvery.com that can send you a custom text message at specific times during the day.
- People (virtually or in person) who promote and praise the behavior you’re striving for. If you want to work out more, start a group chat with friends who value fitness and encourage everyone to post images of workouts and share their latest exercise streaks/stats.
BEGIN AN “ACTIVE QUESTIONING” NIGHTTIME RITUAL
Kapag nagtatanong ka ng mga active questions, tulad ng “Did I do my best to work out today?” you suddenly feel responsible for inaction. If you were doing your best to work out and the gym was closed, you would have completed a few pushups before bed. The more often you ask yourself active questions, the more inclined you are to change your strategy and persist when your initial strategy doesn’t work (you stop expecting change to happen and make it happen).
List the behaviors you want to change, starting with, “Did I do my best to…?”
For example:
- Did I do my best to start work without procrastinating?
- Did I do my best to avoid distraction during my focus work blocks?
- Did I do my best to be considerate and patient with everyone I interacted with today?
Bago matulog, write down a value between 0‐10 next to each behavior question. When you enter a series of low values, you’ll experience the drive to improve your effort because you won’t like the discomfort knowing you’re not doing your best. Also, after a few days of completing your active questioning nighttime ritual, you’ll start wondering, “Am I doing my best…” throughout the day and find creative ways to execute your desired behavior(s) despite how busy or tired you feel.
Author: The Pinoy Engineer
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