“If you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.”

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Atomic Habits

Atomic Habits

by James Clear

“The goal is not to run a marathon, the goal is to become a runner.”

The foundation of every lasting change is identity. You can change your outcomes or your processes; however, if you don’t change your identity, you will eventually come back to your old habits. For example, if you want to stop smoking, and you keep saying, “I’m trying to quit smoking,” it’s the outcome you are trying to change. Lasting change can only come through identity change. In this example, you must start saying, “I’m not a smoker.”

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Habits do not restrict freedom. They create it.

There are four parts to a habit: Cue, Craving, Response, and Reward. Let’s take a closer look at them:




- Cue - the cue triggers the brain to a certain behavior.




- Craving - this is the motivation behind the habit.




- Response - this is the action to perform.




- Reward - it has two purposes, to satisfy us and to teach us.

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