“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

“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     

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  

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

How To Create A Good Habits  

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

How To Break A Bad Habits  

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

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  

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  

• 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  

“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  

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

The Law Of Least Effort

• 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  

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.

Atomic Habits

<ol><li>If you want to stick with a habit, first you have to make it obvious.  </li><li>When and where are the most important questions for the habit formation. </li><li>I will  ( behaviour ) at ( time ) in ( location ). </li><li>Implementation intention clears the foggy notion. </li><li>Habit stacking :-  connect new habit with old one. </li><li>Stack your habit with immediate cue which motivates you to start that habit. </li><li>Habits are influenced by environment. </li><li>Small change in what you see will have big impact in what you do.</li><li>Creating obvious visual cues improve the urges for a habit. </li><li>One space one use.  </li></ol>

Founds In Atomic Habits 1

<ol><li>Possible way to eradicate bad habits is to reduce the cues that causes the urge. </li><li>Make it obvious or make it invisible. </li><li>We have the brain of our ancestors but and the temptation the never have to face .</li><li>Whenever you predict that opportunity will be rewarded our dopamine level will be spiked. It hits the anticipation. </li><li>Dopamine will be released not only when you are experiencing the event but also when you are anticipating them. </li><li>We need to make our habits attractive because it’s anticipation motivates us. </li><li>Temptation bundling :- connecting the habit you need to do with the habit you want to do. </li></ol>

Founds In Atomic Habits 2

<ol><li>Your habit will become attractive when you do your favorite activity same time. </li><li>After current habit -> habit i need -> habit i want. </li><li>Behaviours are attractive when they help us to fit in. </li><li>When you want to implement new habit, you just join a group where your desired habit is a normal habit. </li><li>Culture we live in will determine which habits are attractive. </li><li>Same cue can cause good habit and bad habit. </li><li>Habits are attractive when we associate them with positive feelings and also unattractive when we associate them with negative feelings. </li></ol>

Founds In Atomic Habits 3

<ol><li>You can attach or detach from any habit just by reframing them. </li><li>In order to refrain from bad habit make it unattractive. </li><li>Create a motivational ritual to motivate you before starting a hard habit. </li><li>Best is the enemy of good. </li><li>Action is more important than emotion. </li><li>If you want to master a habit, the key is repetition not perfection. </li><li>More you repeat an activity more your brain become in that activity.</li><li>Automaticity is the ability to do things without any conscious. </li><li>Habits form based on frequency not time. </li><li>Make the habit easy as possible. </li></ol>

Founds In Atomic Habits 4

<ol><li>By reducing the frictions associate with good habit , we can make habit easier. </li><li>Human behaviour follows the law of least efforts. </li><li>Reduce the friction associate with good habits and increase the friction associate with bad habits. </li><li>Prime your environment to make your future action easier. </li><li>Difference between good day and bad day us determined by the choices made at the decisive moments. </li><li>Habits are the entry point not end point. </li><li>2 minutes rule : when you start a new habit, it should take less than 2 minutes to do. </li><li>Standardize before you optimize. </li></ol>

Founds In Atomic Habits 5

<ol><li>Living below your current means increase the future means. </li><li>Make it easy to start then the remain will follow. </li><li>Success is more about making good habit easy and bad habit hard. </li><li>Commitment device : The act you do in the present that lock a habit in the future. </li><li>We are more likely to repeat a behavior when it is more satisfying. </li><li>What is rewarded is repeated, what is punished is avoided. </li><li>In bad habits immediate outcome is good but the ultimate outcome is bad. In good habits this is reversed. </li><li>People who are good at delaying gratifications are successful in life. </li></ol>

Found In Atomic Habits 6

<ol><li>By giving little bit of reward or pain to the habit helps us in the process of delaying gratifications. </li><li>Reinforcement : stack your habit with immediate reward which gives you the feeling of satisfaction at the end of the habit. </li><li>Habit tracking is obvious, attractive and satisfying. </li><li>Measurements help to overcome our blindness and help to have a clear vision about our process. </li><li>Missing one is an accident but missing two is a new habit. </li><li>The first rule of compounding is never interrupt unnecessarily. </li><li>When consequences are severe , people learn quickly. </li><li>Pain is a good teacher. </li></ol>

Founds In Atomic Habits 7

<ol><li>Laws and regulations are the examples, how governments change our habits by social contracts. </li><li>Habit contract :- verbal agreement you summit to yourself with severe consequences when overruled. </li><li>Genes never determine your destiny but they determine the place of opportunity. </li><li>Choose the habit which suits you not the one which is popular. </li><li>Habit must be enjoyable if you are going to stick. </li><li>When you can’t win by being better, you can win by being different. </li><li>Work hard on the things that come easy. </li><li>Secret to maximize our success is choosing the correct path. </li></ol>

Founds In Atomic Habits 

<ol><li>Play the game that favors your strength, if not create one. </li><li>Genes don’t eliminate the need for the hard work. They clarify where to work on. </li><li>We can keep our motivation on going just by focusing on manageable difficulties. </li><li>When a task is too easy or too difficult you will loose your motivation. It has to be an equal and manageable difficulties. </li><li>People work on their peak level of motivation when the task is right on the edge of their ability. </li><li>Scientific research found that you will be at your flow state when the task is 4% above your capabilities. </li></ol>

<ol><li>Who can handle the boredom of being everyday same succeed. </li><li>When you are capable of doing things in autopilot, you will start to miss the way to improve that thing. </li><li>The way to success is knowing the right thing and doing that same thing again and again. </li></ol>

Founds In Atomic Habits 10

Atomic Habits is a great readers digest. Has lot to learn and lot to implement. One of my life changing book. Definitely a recommendation!!!!! Enjoy👌

The #1 New York Times bestseller. Over 3 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.

Cue, Craving, Response, Reward- Readers with psychology background may recognize these terms from:<ul><li>"Stimulus, Response, Reward" - B.F Skinner 1930s</li><li>"Cue, Routine, Reward" - Charles Duhigg</li></ul>

Four-Step Model Of Habits

<ul><li>Success is the product of daily habits- not once-in-a-lifetime transformation</li><li>Success is not a goal to reach or to the finish line to cross. It is a system to improve an endless process to refine.</li></ul>

Success

Time magnifies the margin between success and failure. It will multiply whatever you feed it

Time

That's how knowledge works, it builds up compound interest

Warren BUFFETT

Riots, protests, and movements are rarely the results of a single event. Instead, a long series of microaggressions and daily aggravations, slowly multiply until one events tips the scale, and outrage spreads like wold fire.

Outrage Compound

<ul><li>the most powerful outcomes are delayed</li><li>all big things come from small beginnings</li><li>the seed of every habit is a single tiny decision</li></ul>

Things I want to Remember

<ul><li>GOALS are about the results you want to achieve. Systems are about the processes that lead to those results.</li><li>Fix the inputs and the outputs will fix themselves</li></ul>FORGET ABOUT THE GOALS, FOCUS ON THE SYSTEMS INSTEADcommit to the PROCESS, determine your SUCCESS.

GOALS VS. SYSTEMS

It makes no sense to restrict your satisfaction to one scenario when there is so many paths to success

The Path to Success

Changing our habits is challenging for two reasons;<ol><li>we try to change the wrong thing;</li><li>we try to change our habits the wrong way.</li></ol>

CHANGING HABITS

<ul><li>You have a new goal and a new plan, but you haven't changed who you are.</li><li>IMPROVEMENTS are only temporary until they become part of who you are.</li><li>The most practical way to change who you are is to change what you do.</li></ul>

Who YOU are...

Until you make the unconscious conscious, it will direct your life and you will call it fate

<ul><li>Environment is the invisible hand that shapes human behavior.</li><li>Bad Habits are autocatalytic; the process feeds itself.</li></ul>

Notes: Part 1

A genius is not BORN, but is EDUCATED and TRAINED

<ul><li>Desire is the difference between where you are now and where you want to be in the future.</li><li>It is the emotion that allows you to mark things as good, bad, or, indifferent.</li></ul>

Desire and Emotion

walk slowly, but never backwords

The BEST is the enemy of the GOOD.

refers to the strengthening of connections between neurons in the brain based on patterns of activity.

LONG-TERM POTENTTIATION

is the ability to perform a behavior without thinking about each step which occurs when the nonconscious mind takes over.

AUTOMACITY

Redesign your life so the actions that matter most also the actions that are easiest to do.

When you start a new habit it should take less than two minutes.A task that can be finished in under two minutes should be done first

2 MINUTE RULE

<ul><li>Sometimes success is less about making good habits easy and more about making bad habits hard.</li><li>Technology creates a level of convenience that enables you to act on the smallest whims and desires.</li><li>The world has changed so much in recent years, but human nature has changed a little.</li></ul>

NOTES: Part 2

The last mile is always the least crowded.

<ul><li>Never break the chain.</li><li>Never miss twice -  This is talking about missing to do a habit.</li><li>The first mistake is never the one that ruins you.</li></ul>

REMINDER:

PAIN is an effective teacher.

<ul><li>Genes do not determine your destiny. They determine your areas of opportunity.</li><li>If you can't win by being better, win by being different.</li><li>Our genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.</li><li>It's more productive to focus on wether you are fulfilling your own potential than comparing yourself to someone else.</li></ul>

GENES

Genes can predispose, but they can never predetermine.

The Goldilocks Rule is that humans experience peak motivation when working on tasks that are right at the edge of their current ability. Not too hard. Not too easy. Just right.

GOLDILOCKS RULE

<ul><li>And boredom is perhaps the greatest villain on the quest for self-improvement.</li><li>The greatest threat to success is not failure but boredom.</li><li>You have to fall in love with boredom.</li></ul>

BOREDOM

Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly.

Sustaining an effort is the most important for ant any enterprise. The way to be successful is to learn how to do things right, the do them the same way every time.

<ul><li>The tighter we cling to an identity, the harder it becomes to grow beyond it.</li><li>The lack of self-awareness is poison.</li><li>Happiness is not about the achievement of pleasure, but about the lack of desire.</li><li>Being poor is not having too little, it is wanting more.</li></ul>

Notes: Part 3

"Youth is easily deceived because it is quick to hope"

These are all the things that I learned and things that resonated with me. I hope that the book helped you as much as it helped me. Enjoy reading <3

The key to making big changes in your life doesn’t have to involve major upheaval. Rather, you can make tiny changes to your behavior, which, when repeated over a consistent period of time will become habits that may lead to big results.

Changing Behaviour Can Change Life

<ol><li>Cue : acts as a trigger ( seeing a chocolate in fridge )</li><li>Craving: you want to taste the chocolate</li><li>Response: grab it and start eating</li><li>Reward: you feel happy</li></ol>

The 4 Stages Of Habit

Book

Changing habits

Found a great book about success in general, got to learn many things about habits, psychology behind building and making habits. Small habits can bring large changes in human life. Ultimately everything compounds in life including good and bad things - and magic of compounding is a function of time, consistency and discipline. I will recommend this book to everyone, who wants to achieve their goals effortlessly by building small habits. Cheers

Book Recommendation - Atomic Habits

You can't find a person who has read 100 books and he's poor. Hence read.

Atomic Habits

Atomic Habits

Atomic Habits

Changing habits

Atomic Habits

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