To create a new good habit or destroy an old bad one you just need to change your identity to yourself and others.
If you want to quit smoking, then whenever anyone offers you a cigarette, say "I'm not a Smoker."
If you want to build a good reading habit, tell others that you are a good reader.
When you start saying like that your subconscious takes it as an order and tries to act according to that.
MORE IDEAS FROM Atomic Habits
The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.'
The more the beginning of a process will be ritualized, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.
So for new habits just try to do it only for minutes but every day. If someday it feels like you can't do that day, then just do it for 2 minutes.
A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar or use any app for that.
Habit trackers and other visual measurements can make your habits satisfying by providing clear evidence of your progress.
“Never miss twice. If you miss one day, try to get back on track as quickly as possible.”
'Environment is the invisible hand that shapes human behavior.'
Habits become easy to perform when you do that thing in a particular place everyday. Create your environment in such a way that the CUE will be better visible to you.
Gradually, the habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.
And also it is easier to build new habits in a new environment because you are not fighting against old cues.
We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.
When you know someone is watching, that can be a powerful motivator!
Getting 1% better every day is for the long run. You will able to see the results after a while. If you wait for a year you will be 37% better than the previous year.
Just remember one thing, there will be one time during this long run when you don't be able to see any progress, but then also you have to carry on.
Install a new habit after an old habit. Here the old habit will act as the CUE or the trigger for the new habit.
When you completed the old habit, you can use that momentum of that habit to start a new habit and that extra momentum will help to overcome the initial friction of a new habit.
Winners and Losers have the same Goal but the difference is in their System. Achieving a goal is a monetary thing and goals also restrict our happiness.
Goals are just important for setting up the direction.
But System is important for moving along that direction and accomplishing the goal.
Set Goals at first, then focus on the system.
Any habit can be broken down into a feedback loop that involves four steps:
If the cycle is completed successfully then you have created a habit to do that particular thing.
'People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.'
So make the CUE invisible or remove those things from which you are more distracted.
The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
So try to set up the level of your habit in that way so that it matches the Goldilocks Zone. If you can increase the level then just shorten the time, it will also work.
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
The best way to start a new habit is by Implementation Intention.
It is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit.
The format for creating an implementation intension is :
“When situation X arises, I will perform response Y.”
A habit is a routine or behavior that is carried out repeatedly and most of the time automatically.
When you are faced with a problem repeatedly, your brain starts to automate the process of solving it. Your habits are sets of automatic solutions that solve the problems you come across regularly.