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Started reading #AtomicHabits by @JamesClear today. Will be adding interesting take aways from the book here for my reference. May be the first atomic step towards writing! Lets see how it goes :)
Quality of life ~ Habits
With the same habits, you'll end up with the same results. But with better habits, anything is possible.
#01
With the same habits, you'll end up with the same results. But with better habits, anything is possible.
#01
Compunding Habits
If you can get 1% better each day for one year, you'll end up 37 times better. Conversely, if you get 1% worse, you'll decline nearly down to 0.
Habits need to persist long enough to break the plateau of Latent Potential.
#02
If you can get 1% better each day for one year, you'll end up 37 times better. Conversely, if you get 1% worse, you'll decline nearly down to 0.
Habits need to persist long enough to break the plateau of Latent Potential.
#02
Outcomes - Process - Identity
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. Later works!
#03
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. Later works!
#03
Shaping Identity
The more you repeat a behaviour, the more you reinforce the identity associated with that behaviour.
1- Decide the type of person you want to be
2- Prove it to yourself with small wins
#04
The more you repeat a behaviour, the more you reinforce the identity associated with that behaviour.
1- Decide the type of person you want to be
2- Prove it to yourself with small wins
#04
A habit ia behaviour that has been repeated enough times to become automatic.
Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks.
#05
Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks.
#05
The Habit Loop
Cue, Craving, Response, Reward
Cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
This loop is active every moment we are alive-even now!
#06
Cue, Craving, Response, Reward
Cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
This loop is active every moment we are alive-even now!
#06
The process of behaviour change always starts with awareness.
Strategies like Pointing-and-Calling & the Habits Scorecard are focused on getting u to recognize ur habits and acknowledge the cues that trigger them, which makes it possible to respond in a way that benefits u.
#07
Strategies like Pointing-and-Calling & the Habits Scorecard are focused on getting u to recognize ur habits and acknowledge the cues that trigger them, which makes it possible to respond in a way that benefits u.
#07
1st law of Behaviour Change is make it obvious.
Use Time & Location!
Implementation Intention: I'll (Behaviour) at (time) in (location)
Habit Stacking: After (current habit), I'll (New habit)
#08
Use Time & Location!
Implementation Intention: I'll (Behaviour) at (time) in (location)
Habit Stacking: After (current habit), I'll (New habit)
#08
External cues have a huge impact on our habits.
Eg. We are likely to drink more water if we have a filled bottle at our work desk.
Develop new +ve cues around you so that habits could develop. Eg. Keep a book beside ur pilllow and you might read more before going to sleep.
#09
Eg. We are likely to drink more water if we have a filled bottle at our work desk.
Develop new +ve cues around you so that habits could develop. Eg. Keep a book beside ur pilllow and you might read more before going to sleep.
#09
People with high self control tend to spend less time with -ve cues. It is easier to avoid temptation than resist it.
1st Law of Behaviour Change
Make +ve cues obvious
Make -ve cues invisible
#10
1st Law of Behaviour Change
Make +ve cues obviousMake -ve cues invisible#10
2nd law of Behaviour Change - Make It Attractive
Dopamine release in expectation of reward motivates our action
Make habits attractive & rewarding as we are more likely to follow them
Temptation Bundling - pair an action you want to do with an action you need to do
#11
Dopamine release in expectation of reward motivates our actionMake habits attractive & rewarding as we are more likely to follow them Temptation Bundling - pair an action you want to do with an action you need to do#11
Impact of culture
We try to imitate the habits of three groups
the close (family & friends)
the many (the tribe, society)
the powerful (those with status amd prestige)
Choose the ones where your desired behaviour is normal.
#12
We try to imitate the habits of three groups
the close (family & friends)the many (the tribe, society)the powerful (those with status amd prestige)Choose the ones where your desired behaviour is normal.
#12
Fixing Bad Habits
Highlight the benefits of avoiding bad habit to yourself to make it seem unattractive
Make a ritual of doing something you enjoy before a difficult good habit that you want to form
Eg- I'll play one game after completing this chapter/article/program etc
#13
Highlight the benefits of avoiding bad habit to yourself to make it seem unattractiveMake a ritual of doing something you enjoy before a difficult good habit that you want to formEg- I'll play one game after completing this chapter/article/program etc
#13
3rd law of Behaviour Change - Make It Easy
Practice > Planning
Action > Motion
Frequency > No. of Times
Repetition of a behaviour makes it automatic with time and thus Habits are formed.
#14
Practice > PlanningAction > MotionFrequency > No. of TimesRepetition of a behaviour makes it automatic with time and thus Habits are formed.
#14
Impact of Friction
Lesser the energy a habit requires, the more it is to occur
We need to reduce the friction assciated with good habits and vice versa for the bad ones
Idea is to make our surroundings such that doing the right thing is as easy as possible
#15
Lesser the energy a habit requires, the more it is to occurWe need to reduce the friction assciated with good habits and vice versa for the bad onesIdea is to make our surroundings such that doing the right thing is as easy as possible#15
The 2 minute rule
Starting a habit is crucial. Identify a task which can be done in less than 2 minutes
Once you are consistent in doing that, build a routine after those 2 minutes
#16
Starting a habit is crucial. Identify a task which can be done in less than 2 minutesOnce you are consistent in doing that, build a routine after those 2 minutes#16
Commitment device - Make choices in present so that you could avoid temptations in futureOnetime decisions - Take decisions which have recurring benefits eg. Auto debit for savingsUse technology to free up time and automate habits eg. ZEN mode on mobile#17
4th law of Behavior Change - Make it Satisfying
We value instant rewards more than the delayed rewards
Link some feel good rewards to your good habits and they are more likely to be repeated
Eg. I enjoy tweeting these points after reading a chapter. Makes me continue reading!
We value instant rewards more than the delayed rewardsLink some feel good rewards to your good habits and they are more likely to be repeatedEg. I enjoy tweeting these points after reading a chapter. Makes me continue reading!
Habit tracking is an important way of measuring your progress.
It keeps us on the right path
Visual sense of accomplishment
Helps us keep the streak going
Never miss twice - resume asap/the next day
Tracking the right metric is equally important
#19
It keeps us on the right pathVisual sense of accomplishmentHelps us keep the streak goingNever miss twice - resume asap/the next dayTracking the right metric is equally important#19
Make the bad habits unsatisfying
Have an accountability partner
Get an habit contract with him so that you avoid deviating from the right habits due to the fear of your image
Knowing that someone else is following your track of new habit formation can be a motivator.
#20
Have an accountability partnerGet an habit contract with him so that you avoid deviating from the right habits due to the fear of your imageKnowing that someone else is following your track of new habit formation can be a motivator.
#20
Your genes won't make your work easy but they would tell you what to work onIf you can't find the right environment that favours you, then create oneSecret to maximizing odds of success is to place your bets on the right habits#21
Goldilocks Rule - humans experience peak motivation when working on tasks that are right on the edge of their current abilities
#22
#22
When habits become routine, they become boring. Biggest challenge is not failure but boredomProfessionals stick to the schedule, amateurs let life get in the way#23
Habits + Delibrate Practice = Mastery
Habits has a tendency to lock us into previous pattern of thinking and stuck with a particular identity
Review and reflection is the antidote which helps you to grow beyond it
#24
Habits has a tendency to lock us into previous pattern of thinking and stuck with a particular identityReview and reflection is the antidote which helps you to grow beyond it#24
Ending Notes
The secret to getting results that last is to never stop making improvements
Small habits don't add up. They compound
Tiny changes. Remarkable results
#25
The secret to getting results that last is to never stop making improvementsSmall habits don't add up. They compoundTiny changes. Remarkable results#25
It took me around 1 month to complete this book which is d fastest I have done, so I am ecstatic.
I incorporated some of the learnings that I have taken like:
Tweeting the key points to record my progress
Every tweet was an atomic effort towards completing the book
#26
I incorporated some of the learnings that I have taken like:
Tweeting the key points to record my progressEvery tweet was an atomic effort towards completing the book#26
Honestly, I lost motivation and left the book for few days but this thread reminded me of completing something that I started and I took the book again and finished itWasn't that the whole point of this book?!I combined two things which I wanted to do: Read & Tweet#2
