Atomic Habits - Deepstash
Atomic Habits

Zankruti G 馃尭's Key Ideas from Atomic Habits
by James Clear

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Habits Shape Your Identity

Habits Shape Your Identity

Your actions define who you are. Our habits are a reflection of our identity. The more we repeat a behavior, the more we reinforce the identity associated with that behavior.

For example: if you make your bed every day, you are reinforcing the identity of someone who is organized and tidy. If you exercise regularly, you are reinforcing the identity of someone who is fit and healthy.

James Clear argues that the best way to change our identity is to focus on changing our habits. By starting with small, easy habits, we can gradually build up a new identity that is more aligned with our goals.

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The 4 Steps of Habit Change

The 4 Steps of Habit Change

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

PROBLEM PHASE:

1 - Cue:聽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:

3 - Response: this is the action to perform, like you flip the light switch.

4 - Reward:聽it has two purposes - to satisfy us and to teach us, like you satisfy your craving to see.

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JAMES CLEAR

鈥淚f you can get 1 % better each day聽you will end up 37 times better by the time you鈥檙e done.

If you get worst 1% every single day end up reaching nearly 0"

JAMES CLEAR

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Good & Bad Habits

Good & Bad Habits

Good Habits have certain characteristics:聽

  • Obvious:聽Put your gym bag by the door so you see it first thing in the morning.
  • Attractive:聽Listen to your favorite music while you work out.
  • Easy:聽Start your day with a 10-minute walk.
  • Satisfying:聽Write down your progress in a habit tracker.

Bad Habits can be broken down by making them:

  • Invisible:聽Hide your cigarettes so you don't see them every time.
  • Unattractive:聽Think about how bad your breath smells after you smoking.
  • Difficult:聽Set a goal to work for 25 minutes, even if you don't feel like it.
  • Unsatisfying: Remember how bad slacking off feels.

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JAMES CLEAR

鈥淎 habit needs to be enjoyable for it to last.鈥

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.

JAMES CLEAR

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Walk Slowly, But Never Backward

Walk Slowly, But Never Backward

It's easy to get discouraged when you're trying to change your habits, especially if you don't see results immediately. But if you keep taking small steps forward, even if they're not huge, you'll eventually reach your goals.

For example: if you're trying to lose weight, you might be tempted to skip a workout or eat a unhealthy meal. But if you do that, you'll be setting yourself back. It's better to make small, healthy choices that will help you reach your goals in the long run.

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The 2-Minute Rule

The 2-Minute Rule

If you can do an action in two minutes or less, tackle it at the moment 鈥 and don鈥檛 delay.聽

The rule was created by David Allen in聽Getting Things Done & James Clear recommends it for habit building as well: When you start a new habit it should take less than two minutes to do.

Any habit can be scaled down into a 2-minute version:

  • Read before bed each night becomes聽read one page;
  • 30 minutes of exercise becomes聽take out my yoga mat;
  • Fold the laundry becomes聽fold one pair of socks;

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The Law Of Least Effort

The Law Of Least Effort

We will instinctively choose the path that requires least amount of work. This is a universal law that has huge implications in habit formation:聽

  • Create an environment where doing the right thing is as easy as possible.
  • Reduce the friction associated with good behaviors. When friction is low, habits are easy.
  • Increase the friction associated with bad behaviors. When friction is high, habits are difficult.

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IDEAS CURATED BY

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Life goes on

Curious about different takes? Check out our Atomic Habits Summary book page to explore multiple unique summaries written by Deepstash users.

Zankruti G 馃尭's ideas are part of this journey:

How To Break Bad Habits

Learn more about personaldevelopment with this collection

Understanding the psychological rewards of bad habits

Creating new habits to replace old ones

Developing self-discipline

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