Atomic Habits
- Focus on your system, not setting goals.
- Implement a system of continuous self improvement.
- Fix the inputs and the outputs will fix themselves.
- Fall in love with the process, not the product.
3 Layers of behavior change
- Change your outcomes: Goal setting. It’s about what you get.
- Change your process: Habits – systems - routines. It’s about what you do.
- * Changing your identity *: Beliefs, self image, views, biases. It’s about what you believe.
You can have a new goal and process but if you don’t change who you are on the inside you won’t reach your true potential.
- Decide the type of person you want to be
- Prove it to yourself with small wins
Feedback loop of the human brain
- Try – Fail – Learn – Try differently
As habits are created the level of activity in the brain decreases.
Trial & error end at some point and the rule becomes, “If this, then that.”
The science of habits
- CUE – CRAVING – RESPONSE – REWARD
- Cue – triggers your brain to start a behavior. Our minds are always looking for rewards. (noticing the reward)
- Cravings – We desire the change in our state of being. Thoughts, feelings & emotions transform a cue into a craving. (wanting the reward)
- Response – The actual habit. (obtaining the reward)
- Level of motivation?
- How much physical or mental effort?
- Reward – The end goal of every habit. Rewards satisfy and teach us.
** All 4 stages of behavior must be met in order to become a habit or to break a habit.
All behavior is driven by the desire to solve a problem.
PROBLEM PHASE: Cue and Craving. Something needs to change.
SOLUTION PHASE: Response and Reward. Desired change is achieved.
Example: Cue – wake up. Craving – You want to feel alert. Response – Drink a cup of coffee. Reward – Coffee is associated with waking up.
How to create a good habit
- Make it obvious
- Make it attractive
- Make it easy
- Make it satisfying
How to break a bad habit
- Make it invisible
- Make it unattractive
- Make it difficult
- Make it unsatisfying
Until you make the unconscious conscious, it will direct your life and you will call it fate. – Become aware!
How to implement: “I will (initiate behavior) at (specific time) at (specific location).” Don’t leave things to chance. Plan & execute.
Habit stacking: “After (current habit) I will (do new habit).”
Environment
Every habit should have a home. Work to link habits where certain places in your environment is a relationship to that habit.
Environment needs to be stable and predictable.
Rewire the brain: Say, I don’t “have to” I “get to.”
Don’t let perfection be the enemy of the good. Get my reps in, practice and the good habit will become more automatic.
Addition by subtraction
Remove points of friction that sap our time and energy so we can achieve more with less effort.
New habits should begin with the 2 minute rule. It should not be overwhelming. Start small.
The sweeter the first fruit of a habit, the more bitter are its later fruits.
Fall in love with boredom
People desire novelty whether doing well or badly. No habit will stay interesting forever. Pro’s stick to the schedule. Amateurs are easily pulled off course.