George Karaan

How to Stick to
New Habits
The Power of Visualization
Today’s visualization exercise is
something you must include in your
habit-building toolkit.

It is a simple and effective tool that can

significantly enhance your ability to form
new habits.

George Karaan
 It works because of a type of memory called

Procedural

Memory
Procedural memory is the memory of how
to do something and is responsible for the
automatic execution of tasks in daily life.

George Karaan
 Here are

some examples:

Typing on a
Driving a car Riding a bike Tying shoelaces
keyboard

When you visualize, you engage your procedural memory,

increasing the likelihood of building and maintaining a habit.

Here’s how you can perform

this visualization exercise ►

George Karaan
1. Identify the Habit:
Choose a habit you want to form. It could be
anything from drinking more water to practicing
meditation.

2. Visualize the Steps:

Clearly picture each step involved in the habit. For
instance, if your goal is to drink more water,
visualize yourself filling a glass, drinking it, and
refilling it throughout the day.

George Karaan
3. Engage All Senses:
Make the visualization as vivid as possible.

Imagine the feel of the glass in your hand, the cool

water going down your throat, and the satisfaction
of staying hydrated.

4. Repeat Regularly:
Make visualization a daily practice. The more you
visualize the habit, the more it becomes ingrained in
your mind.

George Karaan
 I first heard about this in the

following Huberman Lab podcast:

The Science of Making & Breaking Habits

George Karaan
 How often do you
use visualization
techniques?
Let me know in the comments if
you'd be interested in learning
more about them.

George Karaan
 George Karaan

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(like elite athletes):
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Invest 10 minutes
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(and improve your mental health)

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Combat Popcorn Brain

Transform Your Health

How t o cre as e o r

,
How to overcome How t o Eff or tl e ssl y H it
WILLPOWER
In Y u

Steps
000

PROCRASTINATION
6

6 000 A Day
STEPS

(on computer-related tasks) Using Science-Backed Tips:

But first, what is willpower? It’s about intervening in your default processes.
This simple yet effective approach ensures you incorporate a healthy amount of walking into your daily routine.

And you can increase it by triggering the activation of a hub in your brain
1 2 3 4 called the Anterior Mid Cingulate Cortex (AMCC) At a minimum, take these 3 walks and you’ll be set to reach your daily movement goals!

Here are thin s you can do today to increase

5 g ( )

Acknowledge Clarify Balance Visualize your willpower: Benefits: Ideas:

Identify the stressor that is Identify a single task. Find the sweet spot If you feel motivated -
Early
Incorporate Daily
E.g. "LinkedIn

Embrace Morning

triggering the between ‘boring’ and visualize the positive

procrastination.
Procrastination Post"
‘challenging’
outcomes of success

Make it is clear &

15-20 mins
Walk
Recognize the underlying On one hand, gamify If you’re unmotivated -

Challenges
Micro Sucks
emotional state.
specific. Use Verbs!
'boring' tasks.
visualize the negative Boosts The light Promotes Practice Leave
Is it fear of failure, boredom, E.g. "Design layout for On the other hand, break outcome of failure to energy helps regulate mental mindful the tech 2,000 S t e p s
or feeling overwhelmed? Procrastination post on down challenging tasks. boost your levels of focus. your circadian clarity walking behind
Figma" Make them feel more (H/T Andrew Huberman) Start a new hobby or activity rhythms
achievable and that's outside your comfort zone.
5 6 manageable. Optional These are small, challenging tasks or resistances, like:
Breathe In

7 4s
1s
4 seconds
2s 3s 4s

1s
Performing an extra set at
the gym when you thought Opting for the stairs when
you’re low on energy Benefits: Ideas:
Post-

Taking up a Learning you were done

Hold

3s 2s
4 seconds
Hold

01:00
4 seconds

2s 3s

Leverage the new sport musical instrument.

Lunch
Disconnect Restart dopamine system

Re sist
1s 4s

Take 5-10 minutes to

4s 3s 2s 1s

Walk
Place your phone in a It helps clear digital Breathe Out

15-20 mins
4 seconds

drawer or different room

clutter and browser tabs. Breathe Engage in tasks that are

Reward
tougher than the one you Aids in Improves Combats Listen to Invite a
Get rid of all physical Practice breathwork while digestion perform- the post- a book or colleague
distractions waiting for it to boot up.
are procrastinating on.
ance at lunch podcast or a friend 2,000 S t e p s
9 Box Breathing: Inhale 4s,
Hold 4s, Exhale 4s, Hold 45
Create a rebound out of
the dopamine dip.
Tem tation
p s Sparingly work slump

8 PRO TIPS: Simple acts of resistance A reward can be a great

10 Stick to your
schedule
activate the AMCC. Examples:
reinforcement agent, but only
sparingly and randomly. And
Benefits: Ideas:
Commit
Stay Curious
(please) make sure it is a health

Post-

Set timer You've already promoting reward!

Commit to working until determined what's & Avoid looking at your

Keep Learning
Set a timer for 5- the timer goes off. Once
Dinner

important while planning.

minutes. ( Yup just 5!) complete, you’ll get Don't question your phone when in a meeting.
positive feedback in the
Walk
priorities on the fly.
"You're not a form of dopamine, which Love
Don’t label yourself a

Dedicate some time each week to explore Dodge the junk food while Relaxes Improves Helps Regulates Call a family Reflect 15-20 mins
procrastinator. You have a motivates you to keep Show yourself some love. the mind digestion you wind blood member (or on your
going (and even makes you ‘procrastinatinator ’ a new topic or subject. Take a course in an you’re ‘stuck’ in the airport down sugar take them day 2,000 S t e p s
habit of procrastinating." Practice self-compassion. area outside your realm of expertise.
feel happy ). You’re not a machine. Don’t make it part of
food court with you)
-Mel Robbins your identity.