<ol><li>Have you ever imagined what cause the drastic changes in our lives we obviously don't take any drastic bad steps with our life?</li><li>We just snoozed the alarm one more time in the morning, we just browsed through Instagram 10mins more every single day </li><li>These 1% changes are not easily noticeable but are far more life-changing than drastic steps </li></ol>" If you get 1% better every single day you will end up 37 times better than you present self in a span of a year and if you get worse 1% every single day we will end up reaching nearly 0" - James

Tiny changes make remarkable results

<ol><li>Problem-1: Winners and losers have the same goals, if having really ambitious goals was the only thing then everybody would have won the 100m Olympic race</li><li>Problem-2: Achieving a goal is just a momentary change but having good habits are a lifetime achievement </li><li>Problem#3 → Goals restrict your happiness, behind any goal is this mentality that "I will be happy once I achieve this goal" The problem of this goal-first mentality is that you are continuously putting happiness off until the next milestone whose probability to reach is hell low because you are not happy (check out our stash on motivation is a myth)</li><li>Problem#4 → Goals are at odds with long-term progress, This very closely resonates with us we studied hard for JEE because we wanted to enter into a good college now once we are in a good college mostly we have broken those habits that we had in our JEE prep life.😅</li></ol>

Problems with goals 

<ol><li>The 3rd law governs in making the process or the response to a habit easier to practice</li><li>Friction is a really powerful force between you and your habits</li><li>So to make good habits a part of your life reduce the friction decrease the number of steps between you and your habit </li><li>Invest in things that matter making the process easier and attractive like good online course over free youtube lectures etc. </li><li>and applying the same in case of bad habits increase friction while working keep your phone in some other room or use an app like Digital Detox.</li></ol>

<3> Make it easy

<ol><li>Habits are so underrated because of their under the hood behaviour and our shitty observation because they often don't make any significant difference in our life unless we unlock a new level of performance.</li><li>We think we will get linear progress as we go along with our practice   </li><li>But this definitely ain't the case i.e using the phone for 4 hours a single day won't make our lives nasty or coding a single day for hours won't make us Big Daddy Mark Zuckerberg</li><li>As you can see till the real graph cuts the imaginary one we feel bad as we are not making any progress but as soon as the graph cuts that point we end up being called the overnight success/failure </li></ol>

Habits and process are more important for success 

The 4 laws of behaviour change tweek each of the elements mentioned in the above cycle whic will eventually help us make good habits and break the bad ones

4 Laws of behaviour change

Follow this to hack your habits 😀😀

Conclusion 

"The purpose of setting goals is to win the game, while the purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking and it's a cycle of endless refinement and continuous improvement."

<ol><li>Once you complete your ritual just reward your self because the habit after which you are rewarded is repeated continuously but the one after you are punished is stopped automatically</li><li>Use a habit tracker and don't break the streak if you break it one day come back to track the other day</li><li>Get an accountability partner ask someone to watch your behavior </li><li>Make your bad habits public and painful post it in front of the world as you would do in case of a good one this forces you to stop doing them</li></ol>

<4> Make it satisfying

<ol><li>This mostly touches the craving part of the habit broadly the more attractive the craving is the more probability of we doing it and the less attractive your craving is the less probability of we really doing it for example: our lecture pdfs suck and online Udemy courses are generally boring while the process of scrolling through Instagam is really tempting </li><li>So making good habits attractive is the key, use temptation bundling. Pair something that you want to do with something you have to do for example "You will scroll Instagram once you have completed 1 section from your online coding course"</li><li>Join a group where your desired behavior is the normal behavior</li><li>Similarly for breaking bad habits make it unattractive, for exaple set you daily phone usage record as your whatsapp status this will motivate you to use your phone less</li></ol>

<2> Make it attractive

<ol><li>This law mostly touches the cue of your habit, so broadly the cue of your good habit should be more obvious and visible and reduce exposure of the cues of your bad habits from the environment</li><li>design your environment in a way that you are close to the cues of good habits i.e. if you want to make book reading a habit then keep your book beside your pillow</li><li>Generally the core reason why we procrastinate is because of resistance before action and for example if we plan our habit very precisely the probability of we doing it is very high for example "I will read the book 'Hooked' at 10:00 pm till 11:00pm on my sofa", basically "I will [behavior] at [time] in [location]"</li><li>Use habit stacking simply meaning stack up new habits on the top of pre-existing habit i.e After coding in the morning, I will study basically " After [ current habit ], I will [ New Habit ] ", this will pump you up with sufficient dopamine to work on tough task</li><li>For the breaking the bad ones simply reduce the exposure to the cues for example don't keep your phone beside your bed rather put it in some place where you don't go in the morning this will cut the habit in the 1st step if you don't see your phone for the 1st couple of hours then you will definitely not use in the 1st half</li></ol>

<1> Make it obvious

The #1 New York Times bestseller. Over 2 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

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

<3> Make it easy

Similar ideas to <3> Make it easy

<2> Make it attractive

<4> Make it satisfying

Compulsion vs. Habit