Laya M.'s Key Ideas from Atomic Habits
by James Clear

The Plateau of Latent Potential

It is not because you have lost the ability to improve but often it is because you have not yet crossed the Plateau of Latent Potential

• Mastery requires patience
• Progress is not linear
• The results of your efforts are often delayed

It is not until months or years that you realize the true value of previous work, which can result in a '' valley of disappointment.''

• The work was not wasted and was simply stored not until much later that the full value of previous efforts is revealed
• All big things come from small beginnings

Goals vs System

• Goals are about the results you want to achieve.
• Systems are about the processes that lead to those results

For example:

If you are an entrepreneur, your goal might be to build a million-dollar business. Your system is how you test product ideas, hire employees, and run marketing campaigns.

• Winners and losers have the same goals, what makes them different is the system  
• Achieving a goal is only a momentary change
• The purpose of building a system is to continue playing the game
• It is your commitment to the process that will determine your progress

• Three levels of change: outcome change, process change, and identity change
• The most effective way to change habits is to focus not on what you want to achieve, but on who you wish to become
• Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become
• Becoming the best version of yourself requires you to continuously modify your beliefs, and expand your identity
• Habits matter because they can change your beliefs about yourself

All habits proceed through four stages in the same order: cue, craving, response, and reward

1. Cue - triggers your brain to initiate a behavior. It is a bit of information that predicts a reward
2. Cravings - the motivational force behind every habit
3. Response - the actual habit performed
4. Reward - the end goal of every habit

• The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and becomes associated with the cue forming a neurological feedback loop (cue, craving, response, and reward) 

• All habit is a behavior change repeated enough to become automatic
• Habits are to solve the problems of life with as little energy and effort as possible
• Any habit can be broken down into a feedback loop: cue, craving, response, and reward
• The Four Laws of Behavior Change is a simple set of rules that can be utilized to build better habits. They are the following:

    1. Make it obvious

    2. Make it attractive

    3. Make it easy

   4. Make it satisfying 

The 1st Law: Make it Obvious

• Fill out the Habits Scorecard

   Write down your current habits to become aware of them.

• Use implementation intentions:

   “I will [BEHAVIOR] at [TIME] in [LOCATION].” 

• Use habit stacking:

   “After [CURRENT HABIT], I will [NEW HABIT].”

• Design your environment

   Make the cues of good habits obvious and visible. 

The 2nd Law: Make it Attractive

• Use temptation bundling

   Pair an action you want to do with an action you need to do. 

• Join a culture where your desired behavior is the normal behavior
• Create a motivational ritual

   Do something you enjoy immediately before a difficult habit.

The 3rd Law: Make it Easy

• Reduce friction

   Decrease the number of steps between you and your good habits. 

• Prime the environment

   Prepare your environment to make future actions easier.

• Master the decisive moment

  Optimize the small choices that deliver outsized impact.

• Use the Two-Minute Rule

   Downscale your habits until they can be done in two minutes or less. 

• Automate your habits

   Invest in technology and one-time purchases that lock in future behavior.  

The 4th Law: Make it Satisfying

• Use reinforcement

   Give yourself an immediate reward when you complete your habit. 

• Make “doing nothing” Enjoyable

   When avoiding a bad habit, design a way to see the benefits.

•  Use a habit tracker

   Keep track of your habit streak and “don’t break the chain.”

• Never miss twice

   When you forget to do a habit, make sure you get back on track immediately. 

1. Youtube: 

• Escaping Ordinary (B.C Marx)

How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

• After Skool

ATOMIC HABITS - Tiny Changes that Create Remarkable Results - James Clear

2. https://www.101planners.com/atomic-habits/