Automatic behaviors are simple or complex routine tasks performed while we remain unaware of the activity. These behaviors can range from activities such as driving, writing, or walking, or cooking a meal. We can use this concept of automatic behaviors to make us more consistent in doing other desired actions.
On Their Best Behavior? NOT!
Sam’s life was . . . not a mess, but certainly not advancing the way they wanted. Some days, Sam woke up early, completed a strenuous morning workout, then prepared a healthy breakfast. After breakfast, it was off to work. They arrived early and began working on the day’s most important project. The day was productive and satisfying. In the evening, Sam spent time with their family, going over the day’s events and sharing in each other’s joys, triumphs, and occasional bumps in the road. Finally, it was lights out early and a great night’s sleep, preparing for a new day.
Ah, but then there were days, and more frequent than Sam liked to admit, which were quite different. Instead of hopping out of bed and beginning their morning workout, Sam hit the snooze button. Repeatedly. By the time they got out of bed, there was no time to fix breakfast, healthy or otherwise. So they grabbed a sugary pastry as they hurried out the door. Arriving at work late, Sam was disorganized and unsure what to do first, or next. At the end of the day, Sam couldn’t point to anything constructive they had accomplished and left work exhausted. Arriving home at last, all they wanted to do was to crash in front of the TV with a drink or three, no energy left for loved ones.
It was obvious Sam knew and could act on their best behaviors. The problem was in doing so consistently. Sam felt like their life was taking one step forward, then two, three, or four steps back.
Fortunately for Sam, and for you and me, there is a better way. It begins with AI.
Using AI To Make Behaviors Automatic
AI – Artificial Intelligence – has been getting a lot of press recently. You’ve likely heard of the large language models such as ChatGPT or Google’s Gemini, formerly known as Bard. And you may use AI assistants such as Alexa, Google Home, or Siri. If you’ve ever had Netflix recommend a movie or program or used a navigation assistant such as Google Maps, you have been helped by AI.
But even though there’s quite a bit of focus on AI today, the concept is not a new one. “Even back in the 1970s,” writes Ray Dalio, “when I first started experimenting with computerized decision making, it had already been around for nearly twenty years (the term ‘artificial intelligence’ was first introduced in 1956 at a conference at Dartmouth College).” [Dalio]
However, I want to look at another AI that is even older – Ancient Intelligence, as my teacher and mentor Brian Johnson has named it. Ancient Intelligence comes from our basal ganglia, the part of our brains that allows us to create habits through repetitive behavior. Developers use algorithms to program Artificial Intelligence. We can create algorithms to program the Ancient Intelligence that already resides within us.
Introduction to Algorithms
“An algorithm is a methodical set of steps that can be used to make calculations, resolve problems and reach decisions. An algorithm isn’t a particular calculation, but the method followed when making the calculation. For example, if you want to calculate the average between two numbers, you can use a simple algorithm. The algorithm says: ‘First step: add the two number together. Second step: divide the sum by two.’ When you enter the numbers 4 and 8, you get 6. When you enter 117 and 231, you get 174.” [Harari]
You and I can write our own algorithms to develop and follow the steps that lead to the behaviors we want to have that lead to our Excelerated Life™. Those algorithms help us to turn behaviors into habits, helping to make our best behaviors automatic.
With enough repetition, our desired behaviors start to become automatic. This frees up conscious energy that we can use to improve the behavior even more or to begin to learn a new behavior, each time building on what we’ve already accomplished. [Velasquez]
How Algorithms Can Make Your Best Behaviors Automatic
Automatic behaviors are simple or complex routine tasks performed while we remain unaware of the activity. These behaviors can range from activities such as driving, writing, walking, or cooking a meal. We can use this concept of automatic behaviors to make us more consistent in doing other desired actions. A good place to start is by developing Implementation Intentions.
Once you’ve selected a behavior you want to make habitual, design an algorithm and state it as an implementation intention. Peter Gollwitzer, a research psychologist, discovered that a particular type of planning was most effective in creating habits. These plans took the form of “If-Then” statements: “If X occurs then I will do Y.” Gollwitzer called these statements “implementation intentions.” [Oettingen] Implementation intentions specify when, where, and how you will take the actions needed to create habits that lead to goal attainment.
Using implementation intentions, you decide in advance how you will perform a particular behavior. This removes the need to deliberate about when and what you will do at the moment the opportunity arises. You are automatically at the starting line. By forming implementation intentions, you switch from conscious and effortful control of behaviors to being prompted automatically by predetermined cues.
Another type of algorithm is BJ Fogg’s “Tiny Habit Recipe”. You can use this to tie your new habit to an existing habit. [Fogg] I like Fogg’s wording of “When I ____ ” or “After I ____ ” better than “If I ____” but use what works best for you. Here’s how the Habit Recipe works.
Make a list of your daily habits: for example, when you get up, in the morning before work, when you get to work, before lunch, after lunch, before you leave work, when you get home, in the evening, before you go to bed.
List some new habits that could naturally follow a few of your existing habits. Pick the ones you like most and write them in the form of a “recipe”: After I ____, then I’ll ____ .
You Are Already Using Algorithms
You may or may not have realized it, but you are already using algorithms in your daily behavior. As we saw earlier, they help us walk, drive our cars, cook, and do other daily habitual activities. You use them for personal care, such as showering or brushing your teeth. You use them to get dressed for work. In fact, Earl Nightingale points out that instead of thinking about what we’re doing, we react to stimuli in our environment. “Remembering to set the alarm clock at night and getting up when it rings in the morning does not take thought. Nor do showering, shaving, getting dressed, eating breakfast, and going to work. At work, we once again fall into comfortable routines. At quitting time, we go home and start repeating the process.” [Nightingale]
Such being the case, doesn’t it behoove us to think through the good behaviors and practices we want to make automatic and develop algorithms to turn them into habits? “When we ingrain good habits in ourselves by reinforcing connections between thinking patterns or behavior through practice, our skills start becoming automatic. Eventually, we can perform a skill we’ve mastered without even thinking about it.” [Velasquez]
Identify Ten Algorithms To Make Your Best Behaviors Automatic
It’s been said that you make quicker progress by stopping a negative or unhealthy behavior vs. starting a new positive, healthy one. So maybe try five “start doings” and five “stop doings”. And since it’s easier to change a behavior rather than to stop cold turkey, for your “stop doings”, look for healthy behaviors you can replace the unhealthy ones with.
To get the process started, I encourage you to identify ten behaviors you want to start, stop, or change and create algorithms for them. Let’s begin with one suggested by Timothy A. Pychyl: “IF I say to myself things like ‘I’ll feel more like doing this later’ or ‘I don’t feel like doing this now,’ THEN I will just get started on some aspect of the task.” [Pychyl] And remember, instead of “IF”, you can substitute “When” or “After” if that works better for you. Got it? Let’s get started.
Part II
Let’s start with Part II of our algorithm. Here are some behaviors to read over. You can pick from these or use them to get your own creative juices flowing. These are the “THEN I will _” things, the second part of the algorithm.
Breathe.
Say “Thank you.”
Ask “Now what needs to be done?”
Stretch.
Put something back where it belongs.
Say “I love you.”
Read.
Take the next step toward my goal.
Practice.
Go outdoors.
Deal with something I’ve been tolerating.
Drink a glass of water.
Toss one thing.
Do a core strengthening exercise.
Laugh.
Do something fun.
Think.
Forgive – myself and others.
Slow down.
Work faster.
“Be here now.”
Get started.
Do less of something.
Do more of something.
Turn off the TV.
Part I
Once you know what you will do, decide when you will do it. These are the “IF I, WHEN I, or AFTER I ____” things, the first part of the algorithm.
Get up.
Start coffee.
Flush toilet.
Brush teeth.
Apply deodorant.
Shower.
Eat breakfast or lunch or dinner.
Wash dishes.
Pee.
Check e-mail.
Close the garage door.
Start the car.
Stop the car.
Stop at a traffic light.
Feed the cat or the dog or the gerbil or . . .
Turn on the lights.
Turn off the lights.
Get dressed.
Lock/Unlock the door.
Open/Close the door.
Turn on the TV.
Turn off the TV.
Read the paper.
Open/Close my book.
Dress for bed.
Just to help you get started, here are a few of my algorithms:
After I eat dinner, I will floss.
When I begin work at my desk, I’ll move it to standing.
After I pee, I’ll do a balancing exercise.
After I do a balancing exercise, I’ll do a core and range-of-motion exercise.
When I sit down to do evening journaling, I’ll preview tomorrow’s details.
Now, over to you!
Next Steps
To summarize, here are some ways to make behaviors automatic:
- Define a routine. Define the steps you will take to perform the behavior. For example, if you want to start running on Monday and Wednesday mornings, you could start leaving your trainers out the night before.
- Identify a reward. Identify a reward to embed the new behavior into a habit. For example, if you are trying to get into the habit of going to the gym, your reward might be the endorphin rush you’ll feel once you get into it.
- Sandwich a cue and reward around your intended behavior. For example, you could leave your trainers out the night before and then really commit to getting out there when you see them the following morning.
- Use technology. Technology can transform actions that were once hard, annoying, and complicated into behaviors that are easy, painless, and simple. For example, you can save for retirement with an automatic deduction from your paycheck.
- Use practice and repetition. Repeated behaviors can become automatic thanks to learning, practice, and repetition. Hours and hours of practice and repetition wire the task into our central nervous system, making the processes automatic.
Finally, Brian Johnson teaches an entire class on developing and using algorithms. You can access it for free here.
Tap Into Your Ancient Intelligence
Do you find yourself identifying with Sam more than you wish to? Do you have trouble doing your best behaviors consistently? Welcome to the club! Let’s use AI – Ancient Intelligence – to make our best behaviors automatic. We can do this by creating algorithms in the form of Implementation Intentions.
So how could you be better? What would make a big difference in your life if you stopped doing something or started doing something consistently? How could you start tiny and build on that? And IF you say to yourself “I’ll start this tomorrow” or “I don’t really feel like doing this right now”, THEN do it now. For that is how you embrace your Excelerated Life™!
What would make a big difference in your life if you stopped doing it or started doing it consistently?
What would your algorithm look like?
Share your comments by leaving a post below.
Excelerated Habits™ — automating your best behaviors — is one practice for creating your Excelerated Life™, a life of flourishing and well-being, and a life of meaning, purpose, and service.
Read more about the Excelerated Life™.
Resources:
Dalio, Ray. Principles. New York: Avid Reader Press, an Imprint of Simon & Schuster, 2017.
Fogg, Ph.D., BJ. Tiny Habits: The Small Changes That Change Everything. New York: Houghton Mifflin Harcourt Publishing Company, 2020.
Harari, Yuval N. Homo Deus: A Brief History of Tomorrow. London: Vintage, 2016.
Nightingale, Earl. “Lead The Field. PDFDrive. Asaha Inc.,. Web. Date July 17, 2020. PDF file.
https://www.pdfdrive.com/lead-the-field-e186040772.html
Oettingen, Gabriele. Rethinking Positive Thinking: Inside The New Science Of Motivation. New York: Penguin Group (USA) LLC, 2014.
Pychyl, PhD, Timothy A. Solving the Procrastination Puzzle. New York: The Penguin Group, 2013.
Velasquez, Nick. “Master New Skills by Harnessing Your Brain’s Automatic Processing.” SkillsYouNeed. SkillsYouNeed.com,. Web. April 22, 2024.
https://www.skillsyouneed.com/rhubarb/master-new-skills.html