ATOMIC HABITS

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Here is the summary of atomic habits which is written by james clear

1. SMALL CHANGES LEAD TO BIG RESULTS

  1. Small habits may not show immediate results, but their cumulative effect can be life-changing.
  2. Focus on your trajectory rather than current results. The key is consistency and patience.

Example:

  • Jogging for 20 minutes daily may not show immediate weight loss, but over months, it improves fitness.

2. HABITS ARE BUILT THROUGH REPITATION:

    WHAT IS HABIT?

    • Habit is automatic behavior formed through repeated actions.
    • A habit forms through a four step process; cue craving, response and reward. This cycle is the foundation of all habits, whether good or bad.
    • Humans develop habits by associating actions with rewards, making them easier to repeat.
    • Associate a habit with reward to build it easily

    Example:

    • Drinking coffee every morning is cued by waking up and rewarded by feeling alert.

    3. VISIBLE CUES MAKE HABITS STICK

    • Use cues and rewards to make habits easier to adopt. Adjust your environment to support your goals.
    • Your environment plays a significant role in shaping your behavior.
    • Don’t make vague goals instead set clear goals.

    Examples:

    • Leaving workout clothes by your bed as a reminder to exercise in the morning.
    • Placing a book on your pillow as cue to read before bed.

    4. ANTICIPATION DRIVES MOTIVATION:

    • Humans are motivated by the anticipation of rewards. 
    • Link the habits to something you enjoy. This create a positive association that makes the habit more appealing.

    Example:

    • Treating yourself to a coffee after completing a difficult task.

    5. MAKE HABITS EASY TO START:

    • The easier a habit is to start, the more likely you are to stick with it. 
    • The two-minute rule is another strategy for simplifying habits. Break down a habit into a version that takes two minutes or less

    Example:

    • Preparing your gym bag the night before to make morning workout easier.

    6. IMMEDIATE REWARDS REINFORCE HABITS:

    • Immediate rewards are essential for maintaining habits, especially those with delayed benefits.
    • To apply this, find ways to create short-term satisfaction for long-term habits. 

    7. TRACK YOUR PROGRESS:

    • Tracking habits can help you stay consistent
    • By recording your actions, you create a visual reminder of your progress, which can be motivating.
    • Habit tracking also provides accountability
    • Whether you use a calendar, app, or notebook, tracking your habits can help you stay focused and committed to your goals.

    Example:

    • Crossing off days on a calendar when you complete a habit.

    8. SOCIAL ACCOUNTABILITY STRENGTHENS COMMITMENT

    • Involving others in your habit-building journey can increase your chances of success.
    • Humans are social creatures, and the fear of disappointing others can be a powerful motivator
    • Sharing your goals with friends, family, or coworkers creates a sense of responsibility that encourages follow-through.
    • This strategy works because it combines external pressure with internal motivation.

    Example:

    • Partnering with a friend to hold each other accountable.

    9. STACK HABITS FOR GREATER SUCCESS:

    • Habit stacking involves linking a new habit to an existing one

    For example:

    • If you already brush your teeth every morning, you could add flossing as the next step.

    “IF A HAMMER HITS A ROCK 50 TIMES AND SHATTERS THE ROCK AT THE 51S STRIKE, IT IS NOT THE 51ST STRIKE THAT SHATTERED THE ROCK. IT IS THE CUMULATIVE EFFECT OF ALL 51 STRIKES”

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