- If we just get a little bit better each day, we’ll reap tremendous long-term benefits.
- James Clear’s category-defining book [[ Atomic Habits - James Clear ]].
- Remember: your goals & ambitions ≠ habits
- we make the mistake of aiming too high.
- we should focus being “heroically consistent”
Four Laws Of Behavior Change.
cue (Step 1) sends a trigger to your brain to set off a specific behavior (an alarm, entering your bedroom, your phone buzzing)
A craving (Step 2) for a certain feeling or emotion arises (the excitement of gambling, the calmness of alcohol)
A response (Step 3), the habit itself (having a drink, checking your phone)
A reward (Step 4), either temporary or permanent is unlocked (excitement, calmness)
- most powerful cues: time and location.
- Time: These include waking up, your afternoon coffee,
- first thing after I wake up.
- on Saturday mornings
- then we can redesign our environment to make our desired habits more obvious:
To remember your medication each night, place the pill bottle directly next to the faucet
- place the guitar stand in the middle of your living room
- To drink more water, fill up a few bottles each morning and place them across your home
- our habits are modern-day solutions to very ancient desires.
- Conserving energy
- Obtaining food and water
- Finding love and reproduce
- Connecting and bonding with others
- Winning social acceptance and approval
- Reducing uncertainty
- Achieving status and prestige
- why am I doing this?
Temptation bundling “pairs an action you want to do with an action you need to do.”
- For me, I drink my lemon water and do 30 pushups before I can take a sip of the magical elixir.
Make it easy The third rule is all about getting out of your own way.
- By removing friction for good habits (or adding friction for bad ones) you can “stack the deck” to work in your favor.
- Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat-options during the week.
- the fourth law increases the odds that the behavior sticks.
- This strategy shows the power of habit tracking,
- ==“What gets measured, gets mastered”==
Creates a visual cue that can remind you to act
- Is inherently motivating because you see the progress and don’t want to lose it (think Snapchat streaks)
- Feels satisfying whenever you record a successful instance
- ==“never miss twice.”== If you miss one day, keeping that momentum by getting back on track as soon as possible.
- Finally, to break a bad habit, there’s also the inversion of the 4th law: Make it unsatisfying.
- tap into our core human desire: avoiding social rejection.
getting an accountability partner,
- Being even more public about your habits (via, Social Media) can make the costs of violating your promises public and painful.
Enjoy this post?
Notes mentioning this note
Moc 10k$ framework
<!DOCTYPE html PUBLIC “-//W3C//DTD HTML 4.0 Transitional//EN” “http://www.w3.org/TR/REC-html40/loose.dtd”>
MOC 10K$ framework