COURSE : Life And Learning -I

CHAPTER 1- INTRODUCTION

BS: 1st /2nd BEHAVIORAL SCIENCES

(Psychiatry & Psychology)
CREDIT HOURS 3(3-0)

Instructor : Miss Hina Mirza

Clinical psychologist ,Counselor , Educationist
MINHAJ UNIVERSITY LAHORE
Life and Learning

“Life 1”

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 Topic-1

HABBIT FOUNDATION AND FORMATION

There is no effectiveness without discipline , and
there is no discipline without character.

“Building character” rather than “attaining

success”

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 How To Start New Habits?
 Your life today is essentially the sum of your habits.

 How in shape or out of shape you are? A result of your habits.

 How happy or unhappy you are? A result of your habits.
 How successful or unsuccessful you are? A result of your habits.

 What you repeatedly do (i.e. what you spend time thinking about and doing each
day) ultimately forms the person you are, the things you believe, and the
personality that you portray.

 But what if you want to improve? What if you want to form new habits? How
would you go about it?

 Turns out, there's a helpful framework that can make it easier to stick to new
habits so that you can improve your health, your work, and your life in general.
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 Let's talk about that framework now…
The Science of How Habits Work?
• The process of building a habit can be divided into four simple steps: cue, craving, response, and
reward. Breaking it down into these fundamental parts can help us understand what a habit is, how
it works, and how to improve it.

All habits proceed through four stages in the same order: cue, craving, response, and reward

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STEP-1 CUE :
 This four-step pattern is the backbone of every habit, and your brain runs through these steps
in the same order each time.

 First, there is the cue. The cue triggers your brain to initiate a behavior. It is a bit of
information that predicts a reward.

 Today, we spend most of our time learning cues that predict secondary rewards like money
and fame, power and status, praise and approval, love and friendship, or a sense of personal
satisfaction.

 Your mind is continuously analyzing your internal and external environment for hints of
where rewards are located. Because the cue is the first indication that we’re close to a
reward, it naturally leads to a craving.

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STEP-2 CRAVING :

Cravings are the second step of the habit loop, and they are the motivational force behind every
habit.

Without some level of motivation or desire—without craving a change—we have no reason to act. What
you crave is not the habit itself but the change in state it delivers.

You do not crave smoking a cigarette, you crave the feeling of relief it provides. You are not motivated
by brushing your teeth but rather by the feeling of a clean mouth. You do not want to turn on the
television, you want to be entertained. Every craving is linked to a desire to change your internal state.
This is an important point that we will discuss in detail later.

Cravings differ from person to person. In theory, any piece of information could trigger a craving, but in
practice, people are not motivated by the same cues. Cues are meaningless until they are interpreted. The
thoughts, feelings, and emotions of the observer are what transform a cue into a craving.

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STEP-3 RESPONSE:

The third step is the response.

The response is the actual habit you perform, which can take the form of a thought or an action.
Whether a response occurs depends on how motivated you are and how much friction is associated
with the behavior.

If a particular action requires more physical or mental effort than you are willing to expend, then
you won’t do it.

Your response also depends on your ability. It sounds simple, but a habit can occur only if
you are capable of doing it.

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STEP-4 REWARDS :

Finally, the response delivers a reward.

 Rewards are the end goal of every habit.

1. The cue is about noticing the reward.

2. The craving is about wanting the reward.
3. The response is about obtaining the reward.
4. We chase rewards because they serve two purposes:
1-They satisfy us
2-They teach us

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 LOOPS OF HABBITS

The four stages of habit are best described as a feedback loop. They form an endless cycle that is
running every moment you are alive. This “habit loop” is continually scanning the environment,
predicting what will happen next, trying out different responses, and learning from the results.

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 Let’s cover a few examples of what this looks like in real life

Problem phase Solution phase

1. Cue 2. Craving 3. Response 4. Reward
You satisfy your craving to
read the message. Grabbing
Your phone buzzes with a new You want to learn the You grab your phone and read
your phone becomes
text message. contents of the message. the text.
associated with your phone
buzzing.
You satisfy your craving to
You begin to feel stressed and
reduce stress. Biting your nails
You are answering emails. overwhelmed by work. You You bite your nails.
becomes associated with
want to feel in control.
answering email.
You satisfy your craving to feel
You wake up. You want to feel alert. You drink a cup of coffee. alert. Drinking coffee becomes
associated with waking up.
You satisfy your craving to eat
You smell a doughnut shop as a doughnut. Buying a
You begin to crave a
you walk down the street near You buy a doughnut and eat it. doughnut becomes associated
doughnut.
your office. with walking down the street
near your office.
You satisfy your craving to feel
You hit a stumbling block on a You feel stuck and want to You pull out your phone and relieved. Checking social
project at work. relieve your frustration. check social media. media becomes associated
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with feeling stalled at work.
 Where to Go From Here?

 We can transform these four steps into a practical framework that we can use to design good habits
and eliminate bad ones.

 According to this framework as the Four Laws of Behavior Change, and it provides a simple set of
rules for creating good habits and breaking bad ones. You can think of each law as a lever that
influences human behavior. When the levers are in the right positions, creating good habits is
effortless. When they are in the wrong positions, it is nearly impossible.

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 How to Create a Good Habit

The 1st law (Cue) Make it obvious.

The 2nd law (Craving) Make it attractive.

The 3rd law (Response) Make it easy.

The 4th law (Reward) Make it satisfying.

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 How to Break a Bad Habit

Inversion of the 1st law

Make it invisible.
(Cue)

Inversion of the 2nd law

Make it unattractive.
(Craving)

Inversion of the 3rd law

Make it difficult.
(Response)

Inversion of the 4th law

Make it unsatisfying.
(Reward)

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Whenever you want to change your behavior, you can simply ask yourself:

• How can I make it obvious?

• How can I make it attractive?
• How can I make it easy?
• How can I make it satisfying?
• It would be irresponsible for me to claim that these four laws are an exhaustive
framework for changing any human behavior, but I think they’re close.

• If you have ever wondered, “Why don’t I do what I say I’m going to do? Why don’t I lose
the weight or stop smoking or save for retirement or start that side business? Why do I say
something is important but never seem to make time for it?”
• The answers to those questions can be found somewhere in these four laws. The key to
creating good habits and breaking bad ones is to understand these fundamental laws and
how to alter them to your specifications.

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Explanation of 7 Habits :

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The Maturity
Continuum
(3 Stages of Success )

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Stages: 7 Habits of Highly Effective People

Dependence 1. Be proactive
2. Begin with the end in mind
3. Put first things first

Independent 4. Think win-win

5. First understand, then be understood
6. Synergies

Interdependent 7. Sharpen your saw

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1-The Maturity Continuum /3 Stages of Success

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There are Two Types of Habits:

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 CLASS-ACTIVITY

Task: Explain Your Good Habits And Bad Habits Duration

1

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P/PC Balance: How to Be Effective Over the Short & Long-Run

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Effectiveness Defined/ P/PC Balance:

• The Seven Habits are habits of effectiveness. Because they are based
on principles, they bring the maximum long-term beneficial results
possible.
• They become the basis of a person's character.
• They are also habits of effectiveness because they are based on a
paradigm of effectiveness that is in harmony with a natural law, a
principle I call the "P/PC Balance,” which many people break
themselves against.

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Story :

• Do you remember Aesop’s fable of the goose and the golden egg?
• One morning a farmer finds a glittering, golden-colored egg sitting beneath
his goose. At first he thinks it is a prank, but he decides to have the egg
appraised just in case.
• To the farmer’s amazement, the egg is pure gold!
• And each morning his prize goose continues laying the valuable eggs.
• The farmer becomes extremely wealthy. But he also becomes greedy and
impatient.
• One day in his frustration the farmer kills the goose, hoping to get all of the
golden eggs at once from inside the goose.
• As we all know, the farmer finds nothing. And now, he has neither a goose
nor any more golden eggs.

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The Moral of the Story:

The moral of this story is normally about the danger of greed. The farmer grasped
for too much wealth in too short of a time.
But, there is a broader lesson about balance. There is always a tension between
results and the ability to produce those results (aka/ie effectiveness).
Stephen R. Covey in his book The 7 Habits of Highly Effective People describes
the essence of effectiveness:
Effectiveness lies in the balance – what I call the P/PC Balance. P stands
for production of desired results, the golden eggs. PC stands for production
capability, the ability or asset that produces the golden eggs.

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The P/PC Balance:

• The P/PC Balance is about balancing between two extremes:

Extreme #1: Focusing only on golden eggs or producing short-term results. In the long-
run, you lose your ability to produce results at all because you never nurture your
production capacity.
Extreme #2: Focusing only on the goose or production capacity. Without short-term
results, you will not survive (literally or figuratively) to see the long-term payoff.
 Either extreme is a problem. So, you have to strive for a balance between the two. And
that delicate balance is the essence of effectiveness.
 You have to work at this balance if you want to be consistently effective in any area of
your life. This includes your job, ability to earn money, real estate investing,
relationships, and health.
 Here are some common examples where a focus on P/PC Balance can be helpful.
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1-Financial (Examples)

• Rental Properties: You must balance current cash flow with long-term value. It’s tempting to keep
all of your profits and not reinvest any into maintenance, upgrades, or taking care of your tenants.
But without long-term thinking, the property’s financial strength will decrease over time.
• Personal Salary: You must balance your current job responsibilities with personal improvement.
Activities like professional development and nurturing strategic relationships require time and
money now. But these activities increase your professional value over the long run. On the other
hand, you can’t spend all of your time improving yourself. You’ve also got to get things done right
now!
• Investment Earnings: A big lump sum of money invested in good assets has the ability to produce
earnings. These earnings could come from interest, dividends, rent, or capital gains. If you “eat”
too much into your principal, you reduce your long-term investment earnings and growth. But if
you don’t take enough earnings, you may not be able to enjoy your life! This healthy balance of
investment withdrawal is the essence of the debate around the 4% safe withdrawal rule.

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 Restaurant

Customer =
Machine
Employees

Organizational
P=PC

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2-Physical : (Examples)

• Lawn Mower: A brand new lawn mower will cut grass well for a while. But without
regular maintenance, it will break down and stop working. Running a machine into the
ground and having to buy a new one is typically much more expensive than just
doing regular maintenance along the way.
• Your Health: If you want more short-term results, don’t waste time with exercise, eat
unhealthy food on the go, sleep too little, fail to take time for recovery, and avoid regular
medical check-ups. But over the long-run, these short-term time-savers will cause the
golden goose (aka your body) to get sick and no longer produce anything at all!
• The Natural Environment: If our society focuses only on current economics and
growth, we will deplete or pollute the natural environment which supports all of our
wealth. Climate change is a prime example. But if we overburden the current economy
with too many long-term environmental protections, we create real economic hardships
right now. It’s a tricky balance.

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3-Relationships: (Examples)

• Parenting of Children: My 5-year old rarely cleans her room easily. It’s normally a long,
distraction-filled struggle. I could surely clean up the room faster by myself. This would
be a focus on the production or golden eggs. But what would that do to the golden goose
of my child’s future clean rooms, her sense of responsibility, and her ability to finish what
she starts? Parenting provides a never-ending supply of these P/PC dilemmas.
• Leadership: As a leader, you can often get short-term results with carrots and
sticks. Carrots tempt your team into producing. And sticks scare them into it. But
unfortunately, there are never enough carrots and sticks over the long run. Instead, some
of my favorite leaders like hall-of-fame basketball coach John Wooden preferred
to motivate with pride and not fear. His long-term results spoke for themselves – 10
national championships in a 12 year period.

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 Apply P/PC Balance to Your Life

• The main point is to think about the situations in your life. Are you spending too
much time in either of the two extremes?
• Excessive focus on production (golden eggs)
• Excessive focus on production capacity (the goose)
• If you are all about short-term results, how can you nurture the golden goose?
• If you are lacking results, how can you shift focus towards the golden eggs right
now?
• Your answers to the questions above and the actions you take will make you a
more effective person. Good luck!
• What areas do you need to work on? Have you found any helpful ways to shift
between production and production capacity when you get out of balance?

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P & PC Production & Production Capability

Goose Egg
Result
(PC) (P)

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Production
Production
Capability Result
(P)
(PC)

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5 10 ??
0 10 ??

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Paradigm and Principles
 What is Paradigm?

A Paradigm is the way :

You see something Your perception

Your views The way you look at things

Your belief
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 Maps

our office

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Our paradigms, correct or incorrect, are the sources of
our attitudes and behaviors, and ultimately our
relationships with others.

—STEPHEN R. COVEY

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Example:
A STORE MANAGER HEARD one of his salespeople say to a customer, “No, we haven’t had any for
some weeks now, and it doesn’t look as if we’ll be getting any soon.” The man ager was shocked to hear
these words and rushed to the customer as she was walking out. “That isn’t true,” he said, but she just
gave him an odd look and walked out. He confronted the salesperson and said, “Never, never say we
don’t have something. If we don’t have it, say we’ve ordered it and it’s on its way. Now, what did she
want?”
“Rain,” said the salesperson.
How many times have you made assumptions similar to the store manager’s? It’s easy to do, because we
all see things in different ways. We all have different paradigms or frames of reference—like eyeglasses
through which we see the world. We see the world not as it is, but as we are—or sometimes as we are
conditioned to see it.

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The more we are aware of our basic paradigms, or assumptions, and the
extent to which we have been influenced by our experiences, the more we can
take responsibility for those paradigms, examine them, test them against reality,
change them if necessary, and listen to others and be open to their perceptions.

It becomes obvious that if we want to make relatively minor changes in our

lives, we can focus on our attitudes and behaviors. But if we want to make
significant quantum changes, we need to work on our basic paradigms—the way
we view ourselves and the world around us.

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Class Activity (Answer the following Questions )

Q1-Have you ever had an experience where you made an assumption, only to find
that you had jumped to a conclusion too quickly? Describe the experience below.

Q-2What was the assumption you made?

Q-3Think about some other assumptions you may have made. What will you do this
week to work on one of them?

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EXAMINING YOUR PARADIGMS (Self –Evaluation) :

Q-1 Have you ever been to a different country or even to a different region in your country?
What was strange to you?

Q-2 Did people act the way you expected them to? What did you think about their actions?

Q-3 Looking back on your travel experiences now, what do you think people thought about
you? Do you believe their thoughts about you were probably similar to your thoughts about
them?

Q-4 If you had the opportunity to get to know people in your travels, how did that change
your assumptions about them?

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SHIFTING YOUR PARADIGM

Q-1 Think about the different routes you can take to your home or work. Are some
ways more complex than others? Is one way sometimes more convenient than
another? Why or why not?

Q-2Have you ever found a new way home that you didn’t know existed? What were
the unexpected feelings of traveling different routes?

Q-3Now think about the way you interact with people. Are there several ways to
approach them? What new ways might you try?

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Example of
Paradigm
Shift

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Paradigm Shift
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Paradigm Shift: you suddenly see things differently
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Paradigm Shift: you suddenly see things differently
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 PRINCIPLES OF PARADIAGEMS

It is impossible for us to break the law. We can only break ourselves against the law.
—CECIL B. DEMILLE

Principles are also inarguable. That is, they are self-evident.

For example, you can never have enduring trust without trustworthiness. Think
about it; that is a natural law.

Natural laws (like gravity) and principles (like respect, honesty, kindness,
integrity, and fairness) control the consequences of our choices. Just as you get
bad air and bad water when you consistently violate the environment, so also is
trust (the glue of relationships) destroyed when you’re consistently unkind and
dishonest to people.

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PARADIAM PRINCIPLES :

The 7 Habits center on timeless and universal principles of personal,

interpersonal, managerial, and organizational effectiveness. Listed here are the
principles upon which the Habits are based.

1-The principle of continuous learning, of self-reeducation—the discipline that

drives us toward the values we believe in. Such constant learning is required in
today’s world. Continuous learning is part of what keeps us feeling empowered in
our relationships and accomplished in our work. Technology is constantly changing,
and many of us will work in more than five different fields before we retire.
Are you willing to be left behind? That is what learning is. You suddenly
understand something you’ve understood all your life, but in a new way.

—DORIS .LESSING 52
2. The principle of service, of giving oneself to others, of helping to facilitate other
people in their endeavors. To serve is beautiful, but only if it is done with joy and a
whole heart and a free mind.
—PEARL S. BUCK
3. The principle of staying positive and optimistic, radiating positive energy, and
avoiding the four emotional cancers (criticizing, complaining, comparing , and
competing).The point of living, and of being an optimist, is to be foolish enough to
believe the best is yet to come.
—PETER USTINOV

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4. The principle of affirmation of others—treating people as proactive
individuals who have great potential. Treat people as if they were what they should
be, and you help them become what they are capable of becoming.
—JOHANN WOLFGANG VON GOETHE
5. The principle of balance—the ability to identify our various roles and to spend
appropriate amounts of time in, and focus on, all of the important roles and
dimensions of our lives. Success in one area of our life cannot compensate for
neglect or failure in other areas of our life. Everyone is a house with four rooms:
physical, mental, emotional ,spiritual. Unless we go into every room every day, even
if only to keep it aired, we are not a complete person.
—RUMER GODDEN

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6. The principle of spontaneity and serendipity—the ability to experience life
with a sense of adventure, excitement, and fresh rediscovery instead of trying to find
a serious side to things that have no serious side. The essence of pleasure is
spontaneity.
—GERMAINE GREER
7. The principle of consistent self-renewal and self-improvement in the four
dimensions of one’s life: physical, spiritual, mental, and social/ emotional. This
is the single most powerful investment we can ever make in life—investment in
ourselves, in the only instrument we have with which to deal with life and to
contribute.
—STEPHEN R. COVEY

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 CLASS ACTIVITY
List five principles that affect your life on a daily basis. In what ways are
you affected? Do they impact you in positive or negative ways?
1.
2.
3.
4.
5.

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Questionsand Discussion