ATOMIC HABITS:

An Easy & Proven Way to Build Good Habits & Break Bad Ones

Andrea Seydel Live Life Happy Unconventional Book Club


Introduction

Do you have any bad habits? Habits you'd like to change? Come on, be honest... Are you looking for a proven framework that can help you get better every single day?

James Clear, one of the worlds leading experts on habit formation, reveals practical strategies that will teach us exactly how to master the tiny behaviours that will lead to remarkable results!!

Whether you are an athlete looking to win a championship, a leader hoping to optimize an organization, or an individual who wishes to quit smoking, lose weight, reduce stress and achieve success that lasts.

Get ready we are going to discover the proven guide to making good habits inevitable and bad habits impossible.


ATOMIC HABITS

ATOMIC- an extremely small amount of a thing; the source of immense power. HABIT- a routine or practice performed regularly; automatic response to a specific situation.

Have you heard the expression: Massive Success requires massive action? I am sure you have.... BUT Small improvements have shown to accumulate into remarkable results! It is easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis!


Why Tiny Changes Make a BIG Difference

The effects of small habits compound over time!! Habits are the compound interest of self-improvement. The same way money multiplies through compound interest, the effects of your habits multiply as you repeat them.

Did you know habits can compound for or against you. For example Stress compounds against you. Knowledge and learning compounds for you.

FOCUS ON SYSTEMS: Instead of focusing on goals try focusing on the daily systems you put into place. Outcome actually has very little to do with the goal itself but rather the daily systems that you put into place. Example Mark at school.

It is your commitment to the PROCESS that will determine your PROGRESS. IF you're having trouble changing your habits, the problem isn't you. The problem is your system!!!! ATOMIC HABIT refers to a tiny change, a marginal gain, a 1 percent improvement. Little habits part of a larger system. BUILDING BLOCKS TO RESULTS.


The Real Reason Habits Matter

Identity change is like the NORTH STAR of habit change. How to build better habits in yourself, your family, you team, your company, and anywhere else you wish.... Happens by asking the question: Are you becoming the type of person you want to become?

You have the power to change your beliefs and identity of yourself. You have a choice in every moment. You choose your IDENTITY and reinforce it with habits TODAY. Habits matter because they form your identity and help you achieve all the things you want to BECOME.

YOUR HABITS MATTER because they help you become the type of person you wish to be. You become your HABITS!

HABITS: Habits are behaviours repeated enough times to be automatic. The ultimate purpose of habits is to solve problems with as little energy as possible. Any habit can be broken down into a feedback loop that involves: CUE, CRAVING, RESPONSE, REWARD.


Four Simple Steps to Build Better Habits

MAKE IT OBVIOUS: Ask yourself "How Can I make it obvious?" Pay attention to habits, good and bad. Be aware of habits. Pair new habit with time and location. Use Implementation intention strategy. I will (behaviour) at (time) in (location). Habit stack: New habit with current habit. After (current habit), I will (new habit). Make cues in your environment stand out (new habit) or go away (invisible bad habit).

MAKE IT ATTRACTIVE: Ask yourself "How can I make it attractive?"Habits are Dopamine driven, so that means our motivation increases with attractive habits. Anticipation of reward increases dopamine. Temptation bundle- pair an action your want to do with an action you need to do. We tend to imitate behaviour of people close to us, our tribe, and powerful people. Be aware of the culture you surround yourself with. Make it unattractive. Highlight the benefit of avoiding a bad habit. Associate good habits with good feelings bad habits with bad feelings.

MAKE IT EASY: Ask yourself "How can I make it easy?"Focus on taking action. habit formation is the process by which behaviour becomes progressively more automatic. Focus on number of times you perform habits. Follow the law of least effort. Create environment where found the right thing is as easy as possible. Increase friction with bad behaviours. PRIME environment. Use the Two minute rule: When you start a new habit, is should take less than two minutes to do." Ritualize the beginning of the process. MAKE IT DIFFICULT: Automate your habits. Make friction, or steps, restrict choices.

MAKE IT SATISFYING: Ask yourself "How can I make it satisfying?" We are more likely to repeat behaviour when the experience is satisfying. Our human brain evolved to prioritize immediate rewards over delayed rewards. General human behaviour shows... WHAT IS IMMEDIATELY REWARDED IS REPEATED. WHAT IS IMMEDIATELY PUNISHED IS AVOIDED. In order for a habit to stick you need to be immediately rewarded. Habit trackers are satisfying and provide clear evidence of progress. MAKE IT UNSATISFYING: You are less likely to repeat behaviour if it is painful or unsatisfying. Accountability partner, a habit contract are good ways to create costs or pain when desired habits are not met.


Summary

Atomic Habits reshapes the way we think about progress and gives us the tools and techniques we need to transform habits.

My major take away was the fact there is power in habits working for you, decision-making and continuous improvement. Shift your focus from being on what you want to achieve to what you want to become. YOU become your HABITS! Identity emerges out of your habits.

Best way to change our behaviour is to make habits that are obvious, attractive, easy and satisfying!


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