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

How To Create A Good 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
.

Enjoy hard 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.1.Design a system that will get you to where you want to be :Goals are good to set direction. The system is what will get you there.2.Make the system motivate you and give you happiness :The feeling you get when you achieve a goal is only momentary. focus on the system instead, you will enjoy entire process.

The Surprising power of atomic habits

“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

The cardinal rule of behavior change  

• 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.

The two-minute rule  

“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.

Your habits shape your identity     

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

Layers Of Behaviour Change  

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.

Environment matters more

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

How To Break A Bad Habits  

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

The Law Of Least Effort

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.

All habits are based on four simple steps  

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.

Walk slowly, but never backward  

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

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

The #1 New York Times bestseller. Over 4 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

personaldevelopment

Personal Development

habits

Habits

books

Books

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

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

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