Atomic Habits An Easy and Proven Way to Build Good Habits and Break Bad Ones
⛰ What It’s About
This book talking about habbit, behaviour and everything in between
🔍 How I Discovered It
Joining group in telegram, i already saw this book a 4 couple months back then. So its always haunting me, after hold in CPL. I got notification this book already available, then i go for it.
🧠 Thoughts
After finishing this book, i think its beyond the title itself. And i really like the kind of books that have chapter summary, just in case someone who feel exaust to read the whole chapter, they can always go for summary.
For me i always go chapter 1st, and go back to prologue in each chapter.
🥰 Who Would Like It?
I would say, a person that cannot go a day without checking (get things done). or person who very disipline maybe, or a person currently building a habbit system.
[[Most valueable quote]]
Fix the inputs and the outputs will fix themselves.
Your Kindle Notes For:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
James Clear
Last accessed on Wednesday May 12, 2021
| 44 Highlight(s) | 0 Note(s) |
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changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.
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“To write a great book, you must first become the book.”
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psychology, and more—have been around for many years. What I offer you is a synthesis of the best ideas smart people figured out a long time ago as well as the most compelling discoveries scientists have made recently.
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In total, the framework I offer is an integrated model of the cognitive and behavioral sciences.
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Success is the product of daily habits—not once-in-a-lifetime transformations.
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Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.
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Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.
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“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.”
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Goals are about the results you want to achieve. Systems are about the processes that lead to those results.
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Goals are good for setting a direction, but systems are best for making progress.
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Fix the inputs and the outputs will fix themselves.
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When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.
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You do not rise to the level of your goals. You fall to the level of your systems.
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The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.
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Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
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When you write each day, you embody the identity of a creative person. When you train each day, you embody the identity
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Each time you encourage your employees, you are a leader.
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Decide the type of person you want to be. Prove it to yourself with small wins.
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outcome change, process change, and identity change.
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what you want to achieve, but on who you wish to become.
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Whenever you face a problem repeatedly, your brain begins to automate the process of solving it. Your habits are just a series of automatic solutions that solve the problems and stresses you face regularly.
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Without good financial habits, you will always be struggling for the next dollar. Without good health habits, you will always seem to be short on energy. Without good learning habits, you will always feel like you’re behind the curve.
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Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
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The first group was the control group. They were simply asked to track how often they exercised. The second group was the “motivation” group. They were asked not only to track their workouts but also to read some material on the benefits of exercise.
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However, they were also asked to formulate a plan for when and where they would exercise over the following week.
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The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION].
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Bad habits are autocatalytic: the process feeds itself. They foster the feelings they try to numb.
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The inversion of the 1st Law of Behavior Change is make it invisible.
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Gambling addicts have a dopamine spike right before they place a bet, not after they win.
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Whenever you predict that an opportunity will be rewarding, your levels of dopamine spike in anticipation. And whenever dopamine rises, so does your motivation to act.
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“A genius is not born, but is educated and trained.”
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“The lone wolf dies, but the pack survives.”
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We don’t choose our earliest habits, we imitate them.
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Everyone wants to belong.
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One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior.
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When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive.
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We try to copy the behavior of successful people because we desire success ourselves. Many of our daily habits are imitations of people we admire.
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The culture we live in determines which behaviors are attractive to us. We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe. We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
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Find love and reproduce = using Tinder Connect and bond with others = browsing Facebook Win social acceptance and approval = posting on Instagram Reduce uncertainty = searching on Google Achieve status and prestige = playing video games
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“I’m not confined to my wheelchair—I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.”
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You can reframe “I am nervous” to “I am excited and I’m getting an adrenaline rush to help me concentrate.”
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If you want to master a habit, the key is to start with repetition, not perfection.
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In practice, it doesn’t really matter how long it takes for a habit to become automatic. What matters is
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Human behavior follows the Law of Least Effort. We will naturally gravitate toward the option that requires the least amount of work.
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