“Atomic Habits taught me about the importance of small habits, consistency, time keeping, self-discipline, good planning, and preparation. All valuable lessons that help me to achieve my goals.”

The 2nd Law: Make it Attractive<ul><li>Use temptation bundling</li></ul>   Pair an action you want to do with an action you need to do. <ul><li>Join a culture where your desired behavior is the normal behavior</li><li>Create a motivational ritual</li></ul>   Do something you enjoy immediately before a difficult habit.

                     How to Create a Good Habit

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

The 1st Law: Make it Obvious<ul><li>Fill out the Habits Scorecard</li></ul>   Write down your current habits to become aware of them.<ul><li>Use implementation intentions:</li></ul>   “I will [BEHAVIOR] at [TIME] in [LOCATION].” <ul><li>Use habit stacking:</li></ul>   “After [CURRENT HABIT], I will [NEW HABIT].”<ul><li>Design your environment</li></ul>   Make the cues of good habits obvious and visible.

<ul><li>All habit is a behavior change repeated enough to become automatic</li><li>Habits are to solve the problems of life with as little energy and effort as possible</li><li>Any habit can be broken down into a feedback loop: cue, craving, response, and reward</li><li>The Four Laws of Behavior Change is a simple set of rules that can be utilized to build better habits. They are the following:</li></ul>    1. Make it obvious    2. Make it attractive    3. Make it easy   4. Make it satisfying

III. How to Build Habits in 4 Simple Steps

Goals vs System<ul><li>Goals are about the results you want to achieve.</li><li>Systems are about the processes that lead to those results</li></ul>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.<ul><li>Winners and losers have the same goals, what makes them different is the system  </li><li>Achieving a goal is only a momentary change</li><li>The purpose of building a system is to continue playing the game</li><li>It is your commitment to the process that will determine your progress</li></ul>

I. The Surprising Power of Atomic Habits

All habits proceed through four stages in the same order: cue, craving, response, and reward<ol><li>Cue - triggers your brain to initiate a behavior. It is a bit of information that predicts a reward</li><li>Cravings - the motivational force behind every habit</li><li>Response - the actual habit performed</li><li>Reward - the end goal of every habit</li></ol><ul><li>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) </li></ul>

“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it, but all that had gone before.”

The Plateau of Latent PotentialIt 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<ul><li>Mastery requires patience</li><li>Progress is not linear</li><li>The results of your efforts are often delayed</li></ul>It is not until months or years that you realize the true value of previous work, which can result in a '' valley of disappointment.''<ul><li>The work was not wasted and was simply stored not until much later that the full value of previous efforts is revealed</li><li>All big things come from small beginnings</li></ul>

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

II. How Habits Shape Your Identity (and Vice Versa)

The 3rd Law: Make it Easy<ul><li>Reduce friction</li></ul>   Decrease the number of steps between you and your good habits. <ul><li>Prime the environment</li></ul>   Prepare your environment to make future actions easier.<ul><li>Master the decisive moment</li></ul>  Optimize the small choices that deliver outsized impact.<ul><li>Use the Two-Minute Rule</li></ul>   Downscale your habits until they can be done in two minutes or less. <ul><li>Automate your habits</li></ul>   Invest in technology and one-time purchases that lock in future behavior.

The 4th Law: Make it Satisfying<ul><li>Use reinforcement</li></ul>   Give yourself an immediate reward when you complete your habit. <ul><li>Make “doing nothing” Enjoyable</li></ul>   When avoiding a bad habit, design a way to see the benefits.<ul><li> Use a habit tracker</li></ul>   Keep track of your habit streak and “don’t break the chain.”<ul><li>Never miss twice</li></ul>   When you forget to do a habit, make sure you get back on track immediately.

<ol><li>Youtube: </li></ol><ul><li>Escaping Ordinary (B.C Marx)</li></ul>How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)<ul><li>After Skool</li></ul>ATOMIC HABITS - Tiny Changes that Create Remarkable Results - James Clear2. https://www.101planners.com/atomic-habits/

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Why Small Habits Make a Big DifferenceImproving by 1% is not notable but can be more meaningful in the long run<ul><li>What starts as a small win accumulates into something much more</li></ul>1% better each day for one year, you will end up thirty-seven times better by the time you are done1% worse each day for one year, you will decline nearly down to zero<ul><li>Habits are the compound interest of self-improvement</li><li>Time magnifies the margin between success and failure</li><li>Habits are a double-edged sword.</li></ul>-Bad habits can cut you down just as easily as good habits build you up<ul><li>Habits can compound for you or against you</li></ul>

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.

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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

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