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We are more influenced by our environment than our willpower or motivation.","startTime":560.54,"endTime":568.3683333333333,"durationSeconds":8,"level":"B2","overallScore":7.6,"rationale":""},{"segmentIndex":66,"text":"It’s hard to stick to positive habits in a negative environment. “Environment is the invisible hand that shapes human behavior.”","startTime":567.98,"endTime":575.2744444444445,"durationSeconds":7,"level":"B2","overallScore":7.4,"rationale":""},{"segmentIndex":1,"text":"CONTEXT IS THE CUE Objects in the environment do not determine our behavior; rather, it is our relationship to them","startTime":600.54,"endTime":607.7225000000001,"durationSeconds":7,"level":"B2","overallScore":7.2,"rationale":""},{"segmentIndex":7,"text":"Cutting off bad habits at the source is a more reliable solution and one of the most practical ways to eliminate a bad habit is to make it invisible. Eliminate it from your environment.","startTime":644.62,"endTime":655.0450000000001,"durationSeconds":10,"level":"B2","overallScore":7.6,"rationale":""},{"segmentIndex":62,"text":"The last law increases your chances of repeating the habit next time. The Mismatch between immediate and delayed returns","startTime":1119.5800000000002,"endTime":1126.8578571428573,"durationSeconds":7,"level":"B2","overallScore":8,"rationale":""},{"segmentIndex":65,"text":"ignoring an immediate reward for a long-term one. It is best to add a little immediate pleasure to the habits that will pay off in the long run and a little pain to those that won't. How to stick with good habits everyday","startTime":1142.94,"endTime":1152.9705714285712,"durationSeconds":10,"level":"B2","overallScore":8,"rationale":""},{"segmentIndex":63,"text":"Choosing the correct trigger is essential. YOU NEED A TRIGGER CUE Your trigger should be; something that you do automatically without fail during your day,","startTime":545.02,"endTime":553.0620000000001,"durationSeconds":8,"level":"B1","overallScore":6.8,"rationale":""},{"segmentIndex":68,"text":"2 - avert bad habits by making them invisible. If you want to drink more water, make the cues visible and obvious. Place water bottles around","startTime":581.9,"endTime":590.5088235294118,"durationSeconds":9,"level":"B2","overallScore":6.8,"rationale":""},{"segmentIndex":5,"text":"then trying to get a work related task done in that environment may be difficult. Try to make separate zones in your house for different activities.","startTime":627.74,"endTime":635.6822727272727,"durationSeconds":8,"level":"B2","overallScore":6.8,"rationale":""},{"segmentIndex":10,"text":"When we expect to be rewarded, we take action. The more rewarding an action is, the more likely we are to repeat it until it becomes a habit.","startTime":669.5,"endTime":677.4176923076923,"durationSeconds":8,"level":"B2","overallScore":6.2,"rationale":""},{"segmentIndex":11,"text":"Hence, the first step to forming good habits is to make them more attractive. Understanding how dopamine affects your body will help you DOPAMINE & FEEDBACK LOOPS","startTime":677.1,"endTime":686.4050000000002,"durationSeconds":9,"level":"B2","overallScore":6.6,"rationale":""},{"segmentIndex":19,"text":"Making our habits attractive is vital because it is the expectation of a rewarding experience that drives us to act. Here, you can use a strategy known as…. Temptation bundling","startTime":752.62,"endTime":762.6670588235295,"durationSeconds":10,"level":"C1","overallScore":6.4,"rationale":""},{"segmentIndex":26,"text":"is to find and become part of a culture where that habit is the norm. If you want to get into better shape, surround yourself with fit people. If you want to read more, join a book club.","startTime":810.86,"endTime":821.434,"durationSeconds":11,"level":"B1","overallScore":6.2,"rationale":""},{"segmentIndex":33,"text":"to the underlying motives of human nature that we already have to gain our attention. “Your habits are modern-day solutions to ancient desires.","startTime":867.42,"endTime":875.885,"durationSeconds":8,"level":"C1","overallScore":6.4,"rationale":""},{"segmentIndex":44,"text":"formation in terms of time is flawed. It should be framed in terms of the number of repetitions. Reducing Friction : The Law of Least Effort","startTime":964.6999999999999,"endTime":973.125,"durationSeconds":8,"level":"B2","overallScore":6.4,"rationale":""},{"segmentIndex":61,"text":"\"What is immediately rewarded is repeated. What is immediately punished is avoided\". 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