Tarjetas de memoria: Mastering Habit Formation and Marginal Gains — 20 tarjetas

British Cycling Success — key strategy?

Marginal gains, small improvements across all areas.

Marginal Gains — definition?

Small, 1% improvements that add up over time.

Aggregation of Marginal Gains — effect?

Cumulative small changes lead to major results.

Habit Formation — cycle components?

Cue, craving, response, reward.

Dopamine — role?

Signals anticipation and drives cravings.

Cravings — driven by?

Dopamine release in response to cues.

Environment Design — purpose?

Shape behavior by arranging surroundings.

Reflection and Review — importance?

Identify progress and adjust habits.

Identity and Habits — connection?

Habits reinforce self-image and beliefs.

Two-Minute Rule — aim?

Start habits with actions taking two minutes or less.

Habit Stacking — method?

Link new habits to existing routines.

Reward and Satisfaction — function?

Reinforce habits through positive feelings.

British Cycling success — result?

Olympic medals and Tour de France wins.

Marginal Gains — focus?

Incremental improvements in multiple areas.

Habit loop — key?

Cue, craving, response, reward.

Dopamine — associated with?

Pleasure, motivation, and desire.

Environment Design — effect?

Makes good habits easier, bad habits harder.

Reflection and Review — benefit?

Enhances understanding and progress.

Identity — influences habits how?

Self-beliefs shape behavior patterns.

Two-Minute Rule — benefit?

Eases starting new habits, builds consistency.