THE 2ND LAW (CRAVING): MAKE IT ATTRACTIVE

THE 3RD LAW (RESPONSE): MAKE IT EASY

Focus on consistently doing your habit everyday through repetition, not perfection<ul><li>Law of Least Effort: Reduce the friction associated with good behaviors</li><li>The 2-minute rule: Make the beginning of your habit a ritual that takes less than 2 minutes</li></ul>

3 Ways To Make Your Habits Easy To Do

Use or create a commitment device. This is a choice/s you make in the present moment that will control your actions in the future. For example, deleting social media apps from your phone.

How to Make Bad Habits Impossible?

It states that what is immediately rewarded is repeated and what is immediately punished is avoided. We should feel immediate success and satisfaction when we finished a habit, especially the difficult ones. Which increases the odds that you will do it again next time

The Cardinal Rule

<ul><li>A habit contract is an agreement in which you commit to a specific behavior and agree to consequences if you do not follow through.</li><li>Involve 1 or 2 family members as accountability partners, and make sure they sign the contract with you. Decide on a punishment that is impactful enough to help you break bad habits.</li></ul>

The Habit Contract

THE ADVANCED TACTICS

THE 1ST LAW (CUE): MAKE IT OBVIOUS

THE 4TH LAW (REWARD): MAKE IT SATISFYING

Habits can be formed through 4 simple steps:
<ol>
 <li>Cue: A trigger that leads to a habit, identified by your brain through anticipation of a reward.</li>
 <li>Craving: The motivation to perform a habit, influenced by the anticipation of a reward.</li>
 <li>Response: The habit that is carried out in response to a cue and craving.</li>
 <li>Reward: Feedback from the brain that determines whether the habit is worth repeating or not.</li>
</ol>

The 4-Step Process of a Habit

- Remove cues of bad habits in your environment
- Ex: Hide your phone in another room drawer

The key to breaking bad habits is removing the cues from your environment. For instance, if you find yourself constantly checking your phone, try keeping it out of sight in a different room. This way, you won't be constantly reminded to engage in your bad habit, making it easier to avoid.

Making Your Bad Habits Invisible

The Goldilocks Rule: When we work on tasks that are challenging but not too hard or too easy, we are most motivated. Keep tasks at the right level for your abilities.Reflection and Review: Helps you to be aware in your performance every day. You should frequently review your performance and how your current behaviors serves you as life is constantly changing. One small secret to get results that lasts:Always focus on making improvements every single day, at least 1% improvement. It’s remarkable what you can build if you just don’t stop.

The Goldilocks Rule & Reflect And Review

Goals are important but they can restrict happiness. Instead, focus on creating a system that allows for progress. This will benefit you in the long run and avoid disappointment when you inevitably fail.Why System is Better than Goals:<ul><li>Systems allow for continuous progress</li><li>Goals can be limiting and temporary</li></ul>

Focus on Systems, Not Goals

<ul><li>It is a simple visual cue that measures how consistent you are in doing your habits</li><li>It is one of the simplest way to feel satisfied because making progress— crossing out your habits, is the reward itself </li></ul>Tips:<ul><li>Never miss twice</li><li>Don't break the chain/streak of your habits as much as possible</li></ul>

Habit Tracker

<ol><li>The Habits Scoreboard: It is the list of your habits and categorizes them based on how they will benefit you in the long run. (+) For good, (-) For bad, (=) For neutral</li><li>Implementation Intention: I will [NEW HABIT] at [TIME] in [LOCATION].</li><li>Habit Stacking: After I [CURRENT HABIT], I will [NEW HABIT].</li></ol>Environment Design: Choose the right cues for your habits and make them obvious in your environment.

4 Ways to Make Your Habits Obvious

To make your bad habits unattractive, try to change the way you think towards to the bad behavio. Ask yourself, "What is the benefit of avoiding this habit and why should I avoid it?"

Make Your Bad Habits Unattractive

When habits align with your current skills and personality, it is much easier to perform those habits. When you are trying find or play the game, you should implement trial and error then ask yourself these questions as you choose different options:<ol><li>What feels like fun to you, but chore to others?</li><li>Why you lose track of time?</li><li>Where do I get greter returns than a average person?</li><li>What comes naturally to me?</li></ol>

Find a Field/Game Where You Are Good at it

1. Temptation Bundling: Pair a desirable activity with a necessary one. Example: After I finish my chores, I will have a piece of chocolate.2. Joining a community: Surround yourself with people who already have your desired habit. This makes it less difficult to stick to the habit.3. Create a motivation ritual: Boost your motivation through an enjoyable activity before tackling a difficult habit. This will make it more likely that you will follow through.

3 ways to make your habits Attractive

To successfully stick to a habit, it should become part of your identity. Follow these steps to change your identity:<ol><li>Consider the type of person you aim to be. Ask yourself, "Who is the type of person who could achieve the outcome I want?"</li><li>Provide evidence for this new identity by taking small consistent actions and celebrating small wins.</li></ol>

The 2-Step Process of Identity Change

Most people are underestimating small actions. They always think that big actions will help them to achieve their goals. But small actions will help you in the long term, rather than big actions that just help you for the short term. Always try to improve atleast 1% everyday consistently, because in one year of 1% improvements, you'll ve 37x better when you are done.

1% Better Everyday = 37x better in 1 year

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

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James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

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