Welcome to Episode 045 where we discuss what a difference a simple and effective trigger can make for your energy.
Here’s what is on this week’s Podcast…
Topic Intro – 2:27
What is a Trigger? – 3:12
Trigger – a reminder or cue to take action. It’s an actuator of the behavior.
Two Types of Triggers – 3:22
External Trigger – communicates the next action you should take – uses your senses as a stimulus
Hearing the text ding / email notification pops up / smell of food / seeing the note you left
Internal Trigger – manifest automatically in your mind and tell you what to do next (external trigger may not even be necessary any more)
Thoughts – something pops into your mind that you need to do
boredom so you check Twitter or scroll through Instagram
loneliness so you check FaceBook
Other feelings: frustration, confusion, indecisiveness, desire to be entertained would be internal triggers
Internal triggers provide a relief of tiny stressors
There is untapped power in external and internal triggers.
The problem is often we don’t associate them with a behavior that is important to us. Missed opportunities.
What is an Energy Trigger? – 5:30
A cue that calls you to create an energy-creating behavior
Why have Energy Triggers? – 6:16
We have triggers all around us and whether we’re aware of it or not that lead us to act. Often times though, the result is meaningless or of little true value.
An Energy Trigger is a specific type of trigger to create energy habits.
The ultimate goal is to have us act in an area that brings us more energy.
Many times we’re willing to do an activity (drink more water, stretch, go for a walk) if we simply had a reminder to do this behavior
We may have some energy triggers already and just not aware of what we’re doing right before the behavior or energy trigger.
The key is recognizing the ones we have and creating new ones.
4 Simple and Effective Ways to Creating Energy Triggers – 7:17
1) Decide what major category you want more energy or simplified – (DECIDE on the CATEGORY) – 7:26
You need to start with a major category. What do you want to trigger your energy?
You may something in mind or need some ideas.
Let me get you thinking along the lines of an Energy Edge.
The six key areas are the following – 7:46
Sleep – Start with Quality, End with Quantity
Breaks – Move the Body, Rest the Mind
Downtime – Time to Be Not to Be On
Nutrition – Make the Healthiest Choice
Activity – Increase M4X
Development – Plan to Grow
You may have a category in mind that is a MUST for you after hearing this list. Maybe you’re struggling with sleep or need to move more.
Decide on the category is the 1st way to create an energy trigger.
2) Drill down on what behavior you want to be triggered from the major category or simplified (DRILL DOWN on the BEHAVIOR) – 9:26
Once you know the major category, now you drill down to the behavior you want cued.
If you just had a blasted reminder, you’d do it!
For example, under the category of Sleep, you want to get to bed at a consistent time.
Or under Nutrition, you want to drink more water.
We need to get specific here so we can associate a trigger to that energy-giving behavior we want to implement.
Energy Boost – 11:24
Treva Promo – 12:15
5MEK Promo – 13:12
5 Minute Energy Kickstart Website
Review the 1st two simple and effective ways to creating energy triggers – 14:14
1) Decide what major category you want more energy or (DECIDE on the CATEGORY)
2) Drill down on what behavior you want to be triggered from the major category (DRILL DOWN on the BEHAVIOR)
3) Determine what would serve as the reminder (DETERMINE the REMINDER) – 14:37
This is something associated with the activity.
Back to our examples…
Sleep = consistent bed time. You choose to set an alarm to let you know it’s time to start getting ready for bed. And why not? Many people use an alarm to get themselves up! Use that trigger on the front end.
Nutrition = drink more water. You get a specific water bottle, download the app, My Water, set timer to alert you, let’s say hourly, and you either drink water right then or add how much water you’ve had in the past hour.
4) Do the Behavior once you’ve get the energy trigger or simplified “Do the Trigger Immediately” – 18:39
Sounds easy enough, but how often do we dismiss an alert or cue and just keep doing what we’re doing?
This is NOT the reaction we want when we’ve created an Energy Trigger.
This IS the time of action and Go Time so we can get the energy needed from the behavior.
Personal Examples – 20:26
I use an If / Then statement.
If I have this out, it reminds me to do that…
If I hear the alarm, it reminds me to do that…
My morning routine is packed full of Energy Triggers – 20:52
Wake up – Morning Drink Glass that is set out and filled for me to chug and go
Bible out to do my morning reading
Journal out for my morning journaling
Workout Clothes out and workout plan determined the night before and ready to go that morning
Full Focus Planner out to plan my day
Other examples within my day – 25:53
No chair by my stand-up desk reminds me to stand
Pomodoro Timer called Team Viz alerts me to take breaks after a focus session
Water App – Hourly reminder (triggers on my Apple Watch)
Fruit Bowl on counter
Greens in middle of fridge
Why Energy Triggers WON’T Work – 31:42
1) You don’t create the trigger
2) You don’t do the trigger consistently
3) The trigger is simply not effective or loses its effectiveness
What Nows – 32:44
1) Decide on the Category
2) Drill Down on the Behavior
3) Determine the Trigger
4) Do the Trigger Immediately
Next Episode Preview – 35:29
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Audio Editing and Production by Caleb Suwanski