Habits is the bridge from where you are NOW to where you want to BE. I’ve read the Atomic Habits book by James Clear so you don’t have to.
If you’re struggling to start and stick to a habit, this is a must-read book. I’ve tried many approaches before and it never worked for me.
This book solved my problem and I highly-recommend this to you.
Where to buy the book:
Learn the IDEAS in 5 minutes like you’ve read the entire book.
Your path to productivity starts in 3…2…1
Part 1: The Fundamentals
- An atomic habit is a small habit that is part of a bigger system of changing your life with self-awareness, goal-setting, and action.
- Habits are the compound interest of self-improvement.
- The most effective way to change your habits is to focus not on what you want to ACHIEVE, but on who you wish to BECOME.
- Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.
Part 2: Four Laws of Behavior Change
The Four Laws of Behavior 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
- Making a habit OBVIOUS means creating a clear cue that triggers the behavior
- Making a habit ATTRACTIVE means associating the behavior with positive feelings
- Making a habit EASY means reducing the friction associated with the behavior
- Making a habit SATISFYING means creating a positive outcome that reinforces the behavior
Part 3: Four Stages of Habit Formation
The Four Stages of Habit Formation are (1) cue, (2) craving, (3) response, and (4) reward
1. Cue
The cue is the trigger that initiates the habit. It can be anything that prompts you to start the behavior, such as a time of day, a location, an emotion, or an action.
Example: The sound of your alarm clock in the morning can be a cue to start your morning routine.
2. Craving
The craving is the desire or motivation to perform the habit. It is the feeling that drives you to take action.
Example: The craving to feel energized and productive can motivate you to start your morning routine.
3. Response
The response is the behavior or action that you take in response to the cue and craving. It is the habit itself.
Example: Your morning routine may include drinking a glass of water, doing some stretches, and meditating.
4. Reward
The reward is the positive outcome or feeling that you get from performing the habit.
It reinforces the habit and makes you more likely to repeat it in the future.
Example: The reward for your morning routine may be feeling refreshed and focused for the rest of the day.
- Habits are formed through a process of reinforcement learning
- The key to creating good habits is to make them satisfying
- The key to breaking bad habits is to make them unsatisfying
Part 4: Advanced Tactics
The Goldilocks Rule
The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
- The Goldilocks Rule is based on the idea that humans are most motivated when they are challenged, but not overwhelmed.
- Tasks that are too easy can be boring and unstimulating, while tasks that are too difficult can be frustrating and demotivating.
- The Goldilocks Rule suggests that the ideal level of difficulty is one that is just beyond your current abilities, but still achievable with effort and practice.
- By working on tasks that are at the right level of difficulty, you can experience a sense of flow, or being fully immersed and engaged in the activity.
- The Goldilocks Rule can be applied to many areas of life, including work, hobbies, and personal development.
- To apply the Goldilocks Rule, you can identify tasks that are challenging but achievable, set specific goals and deadlines, and track your progress over time
The Two-Minute Rule
The Two-Minute Rule states that you should start with a habit that takes two minutes or less to do.
The Law of Least Effort
The Law of Least Effort states that we will naturally gravitate toward the option that requires the least amount of work.
The Plateau of Latent Potential
The Plateau of Latent Potential is the point in habit formation where you stop seeing visible progress, but your efforts are still compounding beneath the surface.
- The Plateau of Latent Potential is the period of time when you are putting in effort but not seeing any visible results.
- This can be frustrating and demotivating, and it is often the point where people give up on their habits or goals.
- The Plateau of Latent Potential is a natural part of the habit formation process, and it is important to recognize that progress is still being made, even if it is not visible yet.
- To overcome the Plateau of Latent Potential, it is important to stay committed to your habits and goals, even when you are not seeing immediate results.
- You can also try to make your habits more enjoyable or rewarding, or seek out feedback or support from others to stay motivated
