Atomic Habits

Habits exist in order to help us do repetitive things automatically.

Problem phase

1. Cue - the cue triggers the brain to a certain behavior, like you walk into dark room.
2. Craving - this is the motivation behind the habit, like you want to be able to see

Solution phase

1. Response - this is the action to perform, like you flip the light switch.
2. Reward - it has two purposes - to satisfy us and to teach us, like you satisfy your craving to see.

• Make it obvious
• Make it attractive
• Make it easy
• Make it satisfying

• Make it invisible
• Make it unattractive
• Make it difficult
• Make it unsatisfying

If you want to make a habit a big part of your life, make the cue a big part of your environment.

• It’s not easy to read a book if the bookshelf is in the corner, It’s not easy to practice guitar if the guitar is in the closet. Our environment is very important to following good habits.

The secret to self-control

• One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.
• you can remove the cues from your life, and the habit will not be triggered.

1. Changing your outcome -it is about what you get, Like losing weight and publishing book
2. Changing your process - It is about what you do, Changing your habits and system
3. Changing your Identity - It Is about what you believe, Build identity based habit

We are so focused on figuring out the best approach that we never get around to taking action.

Planning vs taking action

• Motion makes you feel like you're getting things done. but really, you're just preparing to get something done.
• Most of the time we're just so confused on figuring out the best Approach that we never get around to taking action.
• Planning is good, but it don't produce reasult.

• simple habits should take less than two minutes and be easy to do. So instead of reading a chapter, read a page.
• Automate the entry habit, and you will automate the whole activity.

“A habit needs to be enjoyable for it to last.”

What is instantly rewarded is done again. what instantly punished is ditched.

To get a habit to stick You need to feel Instantly successful, even if in a small way.

• We will instinctively Choose the path That requires least amount of Work.
• When friction is reduced, habit become easier.

Enjoy hard habits

• Do something you really like right before a difficult habit
• Habit are attractive when we associate with positive feelings and Hard when we associate with negative feelings

The human brain naturally loves challenges. And for something to be challenging, it cannot be too easy or too difficult.

If it’s too easy, we get bored very fast. If it’s too difficult, we lose our motivation