Atomic habits
ATOMIC HABITS
● Changes that seem small and unimportant at first will compound into remarkable results if you are willing to stick with them for years.
◆◆ FUNDAMENTALS. ◆◆
The surprising power of atomic habits.● "The aggregation of marginal gains", which was the philosophy of searching for a tiny margin of improvement in everything you do.
● Continue to find 1% Improvement.
● IF YOU CAN GET ONE PERCENT BETTER EACH DAY FOR ONE YEAR, YOU WILL END UP 37 TIMES BETTER BY THE TIME YOU ARE DONE.
● Success is a product of daily habit.
 |
| 1% better everyday |
● YOU GET WHAT YOU REPEAT.
--> Your outcomes are a lagging measure of your habits.
--> Your net worth for financial habits.
--> Your weight for eating habits.
--> Your knowledge for learning habits.
● Spend less than you earn.
--> Make it to the gym every week.
--> Read books.
--> Learn something new each day.
● Complaining about not achieving success despite working hard is like complaining about an Ice Cube not melting when you heat it from 25° to 31°.
Your work was not wasted. It is just being stored. All the action happens at 32°.
● Mastery require patience.
● All big things comes from small beginning. the seed of every habit is a single, tiny decision.
● Forget about goals FOCUS ON SYSTEM. goals are about the results you want to achieve, system are about the process that will lead to those results.
● Winners and losers both has same goal, What different them is SYSTEM.
● Fall in love with the PROCESS(SYSTEM) rather than PRODUCT(GOALS).
● Don't stop after your goal has been achieved.
● Atomic habits refers to tiny habit marginal gain.
● Habits can work FOR YOU or AGAINST YOU.
Concern with changing your result(goals). Most of the goals you set are associated with this level.
2. Changing your process:
Concerned with changing your system. Implementing a new routine at gym, developing meditation practice etc most of the habit you build are associated with this.
3. Changing your identity:
Concern with changing your beliefs, self-image, your view world, most of the belief bias, assumptions are associated with this. --- Outcomes are about what you get.
-- Process are about what you do.
-- Identity is about what you believe.
● With outcome-based habits, the focus is on what you want to achieve.
With identity-based habits the focus is on who you wish to become. Follow identity based habits.
● The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it.
--- The goal is not to read a book, the goal is to become a reader,
--- The goal is not to run a marathon, the goal is to become a runner,
--- The goal is not to learn a instrument, the goal is to be a musician.
(i) Decide the kind of person you want to be.
(ii) Prove it to yourself with small wins.
(i) Cue
(ii) Craving
(iii) Response
(iv) Reward
the cue is about noticing the reward.
● How to create a habit.
1st law (Cue). Make it obvious.
2nd law (Craving). Make it attractive.
3rd law (Response). Make it easy.
4th law (Reward). Make it satisfying.
AND
make it invisible, unattractive, difficult and unsatisfying to break a habit.
● The ultimate purpose of habit is to solve the problems of life with as little energy and effort as possible.
THE FIRST LAW. (CUE)
MAKE IT OBVIOUS
● We are much more than our conscious self.
● Until you make the unconscious conscious it will direct your life and you will call it fate.
● One of the greatest challenges in changing habit is maintaining awareness of what we are actually doing.
● Make a list of all your habit or things you want to do, ask yourself if it's a good habit, bad or neutral.
If it's a good habit write (+)
If it's a bad habit write (-)
If it's a neutral habit write (=)
This also implements if you have set some goals. A best example of system.
● Once our habitat become automatic, we stop paying attention to what we are doing.
● People who make specific plan for when and where they will perform a new habit are more likely to follow through.
● People don't lack motivation they lack clarity.
● I will [BEHAVIOUR](do a specific task) at [TIME](specific time) in [LOCATION](specific place)
● Be specific about what you want and have to achieve it.
◆ THE HABIT STACKING FORMULA. ◆
After [CURRENT HABIT], I will [NEW HABIT]
for e.g.
After i sit down to dinner, I will say one thing I am grateful for that happened today.
● Motivation is overrated, ENVIRONMENT often matters more.
● The truth is that many of the action we take each day are shaped not by specific drive and choice but by the most obvious option.
● A Small change in what you SEE can lead to a big shift in what you DO.
● When the cue that spark a habit are hidden, they are easy to ignore. (It's easy not to read a book if the bookshelf is in the corner of the guest room.)
● If you want to make a habit a big part of your life, make the cue a big part of your environment.
● Habits can be easier to change in a new environment.
● A stable environment where everything has a place and purpose is an environment where habit can easily form.
● Self control is a short term strategy, not a long term.
THE SECOND LAW (CRAVING)
MAKE IT ATTRACTIVE.
● dopamine is released not only when you experience pleasure, but also when you anticipate in it .(daydreaming about an upcoming vacation can be more enjoyable than actually being on vacation.)
● we need to make our habits ATTRACTIVE, the more attractive an opportunity is, the more likely it is to become habit forming.
◆ WE INTIMATE THE HABITS FROM ◆
1.The close
2.The many
3.The powerful.
(i) We pick up habits from the people around us:
---> The closer we are to someone, the more likely we are to imitate some of their habits.
---> Surround yourself with people who have the habits you want to have yourself. You will rise together.
---> Remaining part of a group after achieving a goal is crucial to maintain your habits.
(ii) don't follow the crowd: Human brains want to get along with others.
--> If a behaviour can get approval, respect and praise, we find it attractive.
--> when changing your habit means challenging the tribe, change if unattractive, when changing your habit means fitting in with The tribe, change is very attractive.
● A craving is just a specific manifestation of a deeper underlying motive. Some of the motive are.
--> Conserve energy.
--> Obtain food and water.
--> Find love and reproduce.(using tinder)
--> Connect and bond with others.(browsing Facebook)
--> Win social acceptance and approval.(posting on Instagram)
--> reduce uncertainty. (Searching on Google)
--> achieve status and prestige.(playing video games)
Our habits are modern day solution to ancient desire.
● There are many different ways to address the same underlying motive. one person might learn to reduce stress by smoking a cigarette and other by going for a run.
● Habits are all about ASSOCIATIONS.
● Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seen more attractive.
● Distraction is a good thing because you need distraction to practice meditation.
● Habits are attractive when we associate them with positive feeling and unattractive when we associate with negative feelings.
THIRD LAW(RESPONSE)
MAKE IT EASY.
● Searching for better diet plan and reading books is "MOTION" but actually eating healthy meal that "ACTION" MOTION DOESN'T CREATE RESULTS BUT ACTION CAN.
● Motion makes you feel like you're getting things done. But really, you are just preparing to get something done. You don't want to merely be planning. You want to be practicing.
● The more you repeat activity, the more structure of your brain changes to become efficient at that activity.
● Habits form based on frequency, not time.
● Every action requires a certain amount of energy. The more energy required, the less likely it is to occur, and the less energy a habit require, the more likely it is to occur that's why habits like scrolling phones, checking email, watching TV steals so much of time as they perform on very less energy.
● It's better to do less than you hoped then to do nothing at all.
● you are capable of doing very hard things, the problem is that some days you feel like doing the hard work and someday you feel like giving in.
● Prime your environment to make future actions easier.
● Reduce the friction associated with good behaviours and increase the friction associated with bad behaviours.
● Researchers estimate 40% to 50% of our action on any given day are done out of habit.
● The difference between a good day and a bad day is often a few productive and healthy choices made at decisive moments.
● Create a commitment device:
commitment device is a choice you make in the present that controls your action in the future.
THE FOURTH LAW(REWARD)
MAKE IT SATISFYING.
◆ CARDINAL RULE OF BEHAVIOUR CHANGE. ◆
What is rewarded is "REPEATED".
What is punished is "AVOIDED"
Positive emotions cultivate habits.
Negative emotions destroy them.
● The human brain did not evolve for life in a delayed return environment.
● We value present more than future.
(why would someone smoke if they know it increase risk of lung cancer why would someone over eat if they know it increase their risk of obesity.)
The consequences of bad habits are delayed while the rewards are immediate.
● It almost always happens that when the immediate consequences are favorable the later consequences are disastrous and vice versa.
● As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with the long-term goals.
● Delaying gratification is the wise approach.
● Reward yourself if you pass on the thing you want.
◆ Benefits of habit tracking.◆
(i) Habit tracking is obvious.
--> people who try their progress on goals like losing weight, quitting smoking and lowering blood pressure are all more likely to improve than those who don't.
(ii) habit tracking are attractive.
--> when we get a signal that we are moving forward, we become more motivated to continue down the path.
(iii) habit tracking is satisfying.
--> tracking can become its own form of record. It feels good to watch your result grow.
● Never miss twice: Missing once is an accident, missing twice is the start of a new habit.
● 10 squats, 5 sprints, 1 pushp is huge. Don't put up a 0. Don't let losses eat into your compounding.
● The more COSTLY mistake is, the more FASTER you will learn from it.
● Make a habit contract. Make the cost of a bad habit public and painful.
● The goldilocks rules states that humans experience peak motivation when working on tasks that are "not too hard, not to easy. Just right" just manageable difficulty.
● Professional stick to their schedule, amateurs let life get in the way.
● Habits + deliberate practice = mastery.
● Really successful people also feel the same boredom but the difference is they still find a way to show up despite the feeling of boredom.
● The way to be successful is to learn how to do things right, then do them the same way everytime.
● success is not a goal to reach or finish line to cross. It is a system to IMPROVE.
● The secret to getting results, that last is to never stop making improvements.
● Happiness is a state you enter when you no longer want to change your state.
● The primary mode of this brain is to "FEEL" the secondary mode is to "THINK".
● Our thoughts and actions are rooted in what we find ATTRACTIVE, not necessarily in what is logical.
● An AVERAGE experience preceded by HIGH expectation is a "DISAPPOINTMENT", an AVERAGE experience preceded by LOW expectations is a DELIGHT.
A self help book written by James clear.
HAPPY READING!
Comments
Post a Comment