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All habits are based on four simple steps

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

Problem phase

• Cue - the cue triggers the brain to a certain behavior, like you walk into dark room.

• Craving - this is the motivation behind the habit, like you want to be able to see

Solution phase

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

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

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The two-minute rule

• 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.

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How To Create A Good Habits

• Make it obvious

• Make it attractive

• Make it easy

• Make it satisfying

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385 reads

Your habits shape your identity

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

Your actions define who you are. To change your identity

1.Decide the type of person you want to be.

2.Prove it to yourself with small wins.

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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 .

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How To Break A Bad Habits

• Make it invisible

• Make it unattractive

• Make it difficult

• Make it unsatisfying

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Walk slowly, but never backward

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 confus...

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The Surprising power of atomic habits

“If you can get 1 percent better each day You will end up 37 times better by the time you’re done, if you get worst 1% every single day end up reaching nearly 0"

 • Small habits compound over time, and they are barely visible at beginning. Only after time they build into a powerful system.

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The Law Of Least Effort

• We will instinctively Choose the path That requires least amount of Work.

• When friction is reduced, habit become easier.

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The cardinal rule of behavior change

“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

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Environment matters more

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.

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Layers Of Behaviour Change

Changing your outcome -it is about what you get, Like losing weight and publishing book

Changing your process - It is about what you do, Changing your habits and system

Changing your Identity - It Is about what you believe, Build identity based habit

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The Goldilocks rule: how to stay motivated in your life and work

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

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All habits are based on a four-step pattern, which consists of cue, craving, response, and reward.

All habits are based on a four-step pattern, which consists of cue, craving, response, and reward.

When it comes to habits, James suggests that the environment is the invisible hand that shapes human behavior. That’s why a prompt is always the first step in performing any habit.

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