These are my takeaways from the book Atomic Habits by James Clear.
A slight change in your daily habits can guide your life to a very different destination.
Success is the product of daily habits, not once-in-a-lifetime transformations.
Success is not a linear progression.
- The valley of disappointment: You often do not notice any results at the beginning. This is where most people fail and slip back into old habits.
- Patience is required
- With patience and continuous hard work, you will eventually start to see the results of your labor.
Goals and Systems
-Forget about goals, focus on systems
A system of atomic habits
- Atomic habits are small routines and behaviors that accumulate to produce incremental positive outcomes over time
3 layers of behavior change
-Changing outcomes: That is the result
-Changing your process
-Changing your identity: what you believe about yourself and others
* Most people focus on outcomes instead of identity,
- The goal isn't to learn a new instrument, it is to become a musician
- the goal isn't to run a marathon, it is to become a runner
Laws to form good habits
1- Make it obvious
-Make a habit scorecard, and categorize it as positive, negative, or neutral
* I will [behavior] at [time] in [location]
-Stack habits
* After [this habit] I will [another habit]
-If you want to break a bad habit, make it invisible
2- Make it attractive
- Use temptation bundling: Combining an action we need to do with the one we want to do
- Find groups to join where the habit you desire is the norm
- Reprogram your mind to enjoy hard habits, and associate them with positive experiences
- Break bad habits by making them unattractive
3- Make it easy
- Repetition
- Reduce friction: The law of least effort, for example, if you want to read a book, try to read just a page a day, by doing this you make the habit easy to do and you are more likely to keep doing it.
- Prime environment for use
- The 2 minute rule to stop procrastinating: Related to the reduced friction point, you can perform a certain habit for only two minutes to make it easier to do and avoid procrastinating.
4- Make it satisfying
- Reward yourself and feel successful
- Use a habit tracker, for example, crossing off days on a calendar
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