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Summary of atomic habits book9/5/2023 ![]() ![]() The idea is to utilize the momentum from the previous action into launching new behaviors. We can look at actions/habits that we usually do and simply stack the cue to start our new habit on top of it. So why not apply the same while forming new habits? Each action becomes a cue that triggers the next action. you often decide what you are going to do next based on what you just finished. Ī simple example for the book for this is, I will meditate for 2 minutes at 7:00 am in the l iving room. Once we have a precise plan of how we are going to execute a certain action, we don’t have to wait around for inspiration or motivation to strike. Often it is the lack of clarity that gets confused with the lack of motivation, holding us back from our new habits. The most common cues for any action are basically the Time and Location and these are exactly what to target while creating the implementation intention. This basically acts as a blueprint of how you want to execute a habit or new behavior. The Implementation intention is a plan that you make beforehand about when and where to act. We chase rewards because they satisfy our cravings and teach us which actions are worth remembering in the future. If the motivation is greater than the friction you need to overcome to perform the action this phase will be initiated. Whether a response occurs depends on how motivated you are and the amount of friction associated with the behavior. ![]() Response: the actual habit/action you perform, as a thought or action.you do not crave smoking a cigarette, you crave the feeling of relief it provides). You don’t crave the habit itself, but the change in state it leads to or the pleasure associated with it(e.g. Craving: the motivational force behind every habit.The bit of information that predicts a reward. Cue: The starting poinit or simply, what triggers your brain to initiate a behavior.Their ultimate purpose is to solve problems on an auto-pilot mode (with as little energy and thought as possible).Īny habit is essentially a feedback loop of four phases: So instead of an outcome-driven habit or action, you need to shift towards an identity-driven habit systemĪ habit is a behavior that has been repeated enough times to become automatic. True behavior change is identity change. The ultimate aim for any habit is to change your identity into something you want to become. The ultimate form of intrinsic motivation is when a habit becomes part of your identity. The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. Most of the beliefs, assumptions, and biases you hold are associated with this level Most of the habits you build live at this level Process: changing your habits and systems, e.g.Most of the goals you set are at this level “ FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD” James Clear So then the question is what’s the difference between them and how important is setting up the right goals?įundamentally goals are about the results you want but systems are about the process that leads to it. Both successful and unsuccessful people have the same goals but only a select few achieve them. We are so tunnel-visioned at the goal we forget how to set up steps to achieve it and sometimes when we do reach our goals we don’t know what to do next.Īnother fundamental argument why goals are not enough is pretty simple …. We want to achieve something and hence go ahead and set a goal for ourselves, but we don’t think beyond. The way we in general look at goals is slightly flawed. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.ġ% better every day for a year will compound to nearly 38 times better.Ītomic Habits: Plateau of Latent Potential The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. Habits are the compound interest of self-improvement. However, it is the tiny improvements, that aren’t even noticeable at first, that create incredible change. Far too often, we convince ourselves of one-night miracles or that massive success is only possible through massive actions. Tiny changes in our habits can change the trajectory of our lives in ways that we can’t even notice until many years into the future looking back. Lesson 9: The 2-minutes Rule (Habit Shaping). ![]()
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