The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.

THIS IS WHAT HAPPENS WHEN YOU BECOME 1% BETTER OR WORSE EACH DAY

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.

motivationandinspiration

Motivation & Inspiration

habits

Habits

strategy

Strategy

education

Learning & Education

books

Books

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

James Clear

Atomic Habits

Making life changes can be tough even if you're determined and sincere.
Don't overestimate your self-discipline. Here are some tips to help:
<ul>
<li>Start small with mini habits</li>
<li>Be consistent and commit to a small change every day</li>
<li>Track your progress to stay motivated</li>
</ul>
Remember that intention without action is pointless. Start today!

Tips for Achieving Life Changes

Why take a small step daily?<ul><li>Develops lifelong habit</li><li>Requires little willpower</li><li>Leads you in the right direction</li></ul> What are the benefits of taking small steps?<ul><li>Creates big results</li><li>Easy to achieve</li><li>Builds motivation</li></ul>🔍Turn your goals into reality, one small step at a time!🚀

Small Steps Lead to Big Results

Habits Matter! 🧐 According to Duke University, they make up 45% of our behavior. By simply repeating a behavior, we strengthen the pathway associated with it.

The Power of Mini Habits 😎

“Starting small and removing the pressure of expectations is the recipe were using for success and it works well, so we want to keep it as long as possible.”

Did you know: forming a habit takes an average of 66 days, not 21-30 days as commonly believed. This varies from person to person (18-254 days). When it becomes natural and easy, you've formed the habit!

<ul>
<li>Habit takes average 66 days, not 21-30</li>
<li>for you, it may take 18-254 days</li>
<li>when easy and natural, habit formed</li>
</ul>

How long does it take to form a habit? 🤔

Human beings have a limited supply of willpower. According to studies, our willpower or self-control can become weaker due to several factors. These include effort, perceived difficulty, negative emotions, fatigue, and blood glucose levels.

Primary causes of ego depletion:
<ol>
 <li>Effort</li>
 <li>Perceived difficulty</li>
 <li>Negative affect</li>
 <li>Subjective fatigue</li>
 <li>Blood glucose levels</li>
</ol>

Willpower Management

The eight steps in the mini-habit program are:
<ul>
 <li>Choose your mini habits and habit plan - Write a list of positive habits you'd like to have </li>
 <li>Use the why drill on each mini habit - Ask yourself why you want to instill a mini habit into your life, and delve deeply into the answer by asking the question more than once </li>
 <li>Define your habit cues - Habits are either "time-based" or "activity-based". Identify which cue works for each new mini habit.</li>
 <li>Create your reward plan - Many habits don't offer immediate rewards. Sculpting your abs, for example, takes time.</li>
</ul>

An Eight-Step Plan

<ul><li>Write Everything Down - Writing something down grants it importance. Visually track your mini habit success to reinforce your sense of accomplishment.</li><li>Think Small - The advantage of mini habits is that repetition strengthens your willpower.</li><li>Meet Your Schedule and Drop High Expectations - While having a positive belief in your capabilities is good, setting your expectations too high can hold you back.</li><li>Watch for Signs of Habits, but be Careful not to Jump the Gun - Several signs will tell you that you've developed a positive habit.</li></ul>

An Eight-Step Plan (Continued)

<ul><li> “Never, ever cheat” – Don’t deceive yourself when setting mini goals.</li><li> “Be happy with all progress” – Celebrate your wins, no matter how small.</li><li> “Reward yourself often, especially after a mini habit” </li><li> Stay level-headed – Once a habit becomes routine, it may lose excitement.</li><li> “If you feel strong resistance, back off and go smaller” </li><li> “Remind yourself how easy this is” </li><li> “Never think a step is too small” – Mini habits may seem ridiculous, but they're effective.</li><li> “Put extra energy and ambition toward bonus reps, not a bigger requirement” </li></ul>

Eight Mini-Habit Rules

Discover the Life-Changing Strategy of This Worldwide Bestseller in 17 Languages! Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too  When I decided to start exercising consistently 10 years ago, this is what actually happened: I tried &quot;getting motivated.&quot; It worked sometimes.I tried setting audacious big goals. I almost always failed them.I tried to make changes last. They didn't.Like most people who try to change and fail, I assumed that I was the problem. Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This &quot;stupid idea&quot; wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day). I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as &quot;the way to change&quot; in countless books and blogs. My suspicions were correct. Is There A Scientific Explanation For This?As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong. You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as &quot;getting motivated,&quot; New Year's Resolutions, or even &quot;just doing it.&quot; In fact, you need to stop using those strategies if they aren't giving you great results. Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change. What's A Mini Habit?A mini habit is a very small positive behavior that you force yourself to do every day; its &quot;too small to fail&quot; nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward. The barrier to the first step is so low that even depressed or &quot;stuck&quot; people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you! Aim For The First StepThey say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress.  The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon. I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower. The Mini Habits system works because it's how our brains are designed to change. Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc. Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.

personaldevelopment

Personal Development

mindfulness

Mindfulness

problemsolving

Problem Solving

Stephen Guise is an international bestselling author, blogger, and entrepreneur. His books have been translated into 21 languages.As an author, Guise is known for delivering highly actionable, world-class behavior change strategies in a humorous wrapper.

Stephen Guise

Mini Habits

The life we live in, that we call reality isn't truly the reality but,it is our perspection of reality.Reality is that event that has happened which has no interpretation

How Our Thoughts Shape Our Reality

If for instance, you are home ,and you think about your job, then you start feeling anxious, worried, disgusted ,And at the same time another one has that same job,and whenever they think about it, they feel happy

The main question is WHY?Why do you and the other person have different experiences about the same job

The answer lies, on how we percieve a situation.If you just take the time and ask your self who you would be without that one thought that is negative. And let the answers surface without thinking too much about it,You will see how drastically everything changes.

Our feelings aren't caused by external events , but by our own thinking about the events , hence we can only feel what we are thinking .

We need to appreciate the power of our thoughts for they control our reality of life.

productivity

Productivity

The root cause of our suffering 

We use neural memory to remember everything. To build neural memory we need to build plasticity in our brain. Plasticity is formed when we commit errors.Errors are a very essential part of learning something. That’s why I recommend that before you watch an hour long tutorial,<ul><li class="ql-align-justify">you should start a project that motivated you to learn the skill</li><li class="ql-align-justify">learn along the way as you build your project</li><li class="ql-align-justify">make errors to build plasticity</li><li class="ql-align-justify">and then search for a tutorial to do that specific thing</li></ul>

Neural Memory

You might get frustrated while building the project because you don’t know anything and it looks hard but it eventually gets easy.Andrew Huberman recommends getting frustrated because then, when you overcome the frustration, dopamine is released in your brain which gives a sense of accomplishment, which then drives you to do more.

Frustration

Andrew Huberman also recommends taking a nap for 20 minutes after learning which helps the neurons register information in our brain.If you aren’t a napping person like me, then you should get a good night deep sleep. I sleep around 9 hours and that fits with me. It’s different with every person.Taking a 10 sec gap while staring at something and completely emptying your mind, with irregular intervals of about 50–60 will help boost your learning process.

Sleeps & Naps

The 20 hour rule states that to get better at 80% of the people at that skill, you only need the first 20 hours.In that 20 hours you should learn using the Pareto’s principle which states that 80% of the results can be achieved by 20% of the work.

20 Hour Rule

It is also recommended to make a roadmap before you start learning. And from that roadmap, you should do the 20% of the work.This is the most crucial step. I made the mistake of thinking I know what to do but I kept switching from one path to another.

Pre-learning

If you want to learn more then join my weekly <a href="https://binsletter.beehiiv.com/subscribe">newsletter</a>

That's it

Over the past week, I managed to learn thumbnail designing, which was a really hard skill for me because I suck at designing. But I managed to learn a skill I was afraid of in under a week. We’ll explore how I did just that

timemanagement

Time Management

How I learn hard skills quickly

Practice deep breathing exercises such as the 4-7-8 method to quickly reduce anxiety levels. This technique helps regulate the nervous system and can bring about a sense of calm almost instantly.

Breathing Techniques for Immediate Calm

Ground yourself in the present by focusing intensely on your immediate environment or engaging in a mindfulness exercise. This practice can divert your mind from future worries and dissipate anxiety on the spot.

The Power of Present Moment Awareness

Dive into Bored Karbatos’s compilation of inspiring quotes and personal insights for an instant mental uplift. This <a href="https://boredkarbatos.com">portable inspiration book </a>offers perspective shifts that can lighten the burden of anxiety. If you like great deals, be sure to check it out!

"Insights Unveiled: A Journey Through Quotes"

Implement this <a href="https://28e11jngq10f5s3clfrl64zr11.hop.clickbank.net/?tid=deepk">brief audio exercise</a> to realign your brain's wave patterns to theta, fostering a state of calm and focus that combats anxiety effectively that allows you to improve your mental power by 200%

7-Second Brain Activation Hack

Engage in a quick physical activity, like stretching, walking, or doing a few yoga poses. Physical movement can help release the build-up of stress hormones that contribute to anxiety.If you're short on time, this <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">8-minute stretching program </a>is your best bet!

Physical Movement to Release Tension

Use cognitive restructuring to challenge and replace irrational, anxiety-inducing thoughts with more balanced, realistic ones. Asking yourself what evidence supports your anxious thoughts can be enlightening.

Challenge Anxious Thoughts with Logic

Reach out to a trusted friend or family member for a quick chat. Sometimes, simply voicing your worries can diminish their power and provide immediate relief.

The Comfort of Connection

Utilize <a href="https://freemeditationscripts.com/meditation-script/anxiety/calming-the-storm-a-free-guided-meditation-script-for-anxiety/">meditation scripts </a>focusing on breath control to center your thoughts and calm your mind. Meditation can be a powerful tool for <a href="https://freemeditationscripts.com/meditation-script/anxiety/calming-the-storm-a-free-guided-meditation-script-for-anxiety/">managing anxiety</a> in the moment and guided meditation scripts are "cheat codes" to instantly enjoy the effects.

Use Guided Meditation Scripts for Anxiety

 How can you silence the whirlwind of worries in a heartbeat?

exerciseandfitness

Exercise & Fitness

mentalhealth

Mental Health

Banishing Anxiety: The Instant Relief Guide

Recognize that the state of your mind significantly influences your physical health and capabilities. A positive, determined mindset can propel your body to new heights, while negativity or stress can hinder performance and well-being.

Understanding the Mind-Body Connection

Cultivate a habit of positive thinking to serve as high-octane fuel for your body. Optimism not only boosts your mood but can also enhance physical health, from increasing endurance to improving immune function.

The Power of Positive Thinking

Draw motivation and mental fuel from <a href="https://boredkarbatos.com">this collection of quotes</a> and insights by Bored Karbatos. Let the wisdom within these pages inspire you to maintain a healthy mind-body connection.For a limited time, you can get this book + 35 Ebooks + 125 Printable Affirmations for a 97% Discount!<a href="https://boredkarbatos.com"> Claim the discount here</a>.

Inspirational Fuel: "Insights Unveiled: A Journey Through Quotes"

Utilize this <a href="https://28e11jngq10f5s3clfrl64zr11.hop.clickbank.net/?tid=deepk">quick brain boosting audio tool</a> to instantly sharpen your focus and energize your body. It’s like flipping a switch that activates your body’s readiness for action or healing.

Increase Your Mental Power by 200% Instantly!

Approach physical activity with mindfulness, fully immersing yourself in the experience. This connection amplifies the benefits of exercise, making workouts more effective and enjoyable. If you have 8 minutes per day, then this <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">stretching program</a> is best for you!

Engaging in Mindful Movement

Just as quality gasoline powers a car, quality nutrition powers both the mind and body. Incorporating a balanced diet, possibly complemented by dietary supplements, supports both mental clarity and physical health.

Nutrition for the Mind and Body

Use meditation to strengthen the mind-body connection. <a href="https://freemeditationscripts.com/meditation-script/anxiety/calming-the-storm-a-free-guided-meditation-script-for-anxiety/">Guided Meditation Scripts focused on anxiety</a> can guide your practice, enhancing both mental and physic al wellness.

The Role of Meditation in Physical Health

Recognize that rest and recovery are essential for both mental and physical rejuvenation. Quality sleep recharges the mind, providing the energy needed for physical pursuits.

Rest as a Catalyst for Strength

Have you ever noticed how your mindset affects your physical performance or well-being? Share your experiences with the mind-body connection!

health

Health

longevity

Longevity

Mind Over Matter: Fueling the Body with Mental Power

As a beginner in cyber security, I have learned the importance of protecting my personal devices from cyber attacks. Here are some recommendations that I have found helpful:

Cyber Security Tips

I used to have a bad habit of using easy-to-guess passwords for all of my online accounts. I thought I was being clever by using things like my birthday or my favorite sports team, but I quickly realized that I was putting my sensitive information at risk.

After doing some research on the importance of strong passwords, I decided to overhaul my entire approach to online security. I started creating unique passwords for each of my accounts, incorporating a combination of uppercase and lowercase letters, numbers, and special characters.

My Strong Passwords

WE DEMAND PRIVACY, YET WE GLORIFY THOSE WHO BREAK INTO COMPUTERS

When it comes to my online security, I always use strong passwords. I try to create complex passwords that include a mix of letters, numbers, and symbols. This has helped me avoid using easily guessed words or phrases.

My Password Habits

I love knowing that my devices are always protected with an extra layer of security. By implementing multi-factor authentication, I feel confident that my personal information is safe and secure. It gives me peace of mind knowing that even if someone were to get a hold of my password, they still wouldn't be able to access my accounts without the second form of verification. I take pride in taking proactive steps to protect my digital identity and keep my information out of the wrong hands.

Protecting My Devices and Personal Information with Multi-factor

CLICK THE LINK TO KNOW MORE

If you're new to cyber security, it's crucial to safeguard your personal devices from attacks. Here's how:

As a beginner in cyber security, I have learned the importance of protecting my personal devices from cyber attacks. Here are some recommendations that I have found helpful: Let me give you an…

technologyandthefuture

Technology & The Future

cybersecurity

Cybersecurity

artificialintelligence

Artificial Intelligence

Here what I do to Protect my Personal Devices in the age of A.I. Powered attacks 2024

So, you've discovered a new genre that's sparked your curiosity! Welcome to a whole new world of stories waiting to be explored. But where to begin? Don't worry, this isn't a one-size-fits-all situation. Here are some tips to pick your perfect starting point:

Do you love learning about science? Maybe history is your thing. Are you curious about true crime? Think about what topics you already enjoy, and that can help you pick a genre to explore.

Consider your interests

These books have stood the test of time for a reason! They're often well-written and considered foundational works in their genre. They'll give you a good understanding of the genre's core elements and style.

Start with the classics

Jumping into a massive textbook can be daunting, especially in a new genre. Starting with a shorter book or an introductory guide lets you test the waters and see if you enjoy the topic.

Look for shorter works or introductory books

<ol><li>Science: A Short History of Nearly Everything by Bill Bryson, Sapiens: A Brief History of Humankind by Yuval Noah Harari. </li><li>History: The Diary of a Young Girl by Anne Frank, Born a Crime by Trevor Noah. </li><li>True Crime: The Devil in the White City by Erik Larson tells the true story of H.H. Holmes, a serial killer who operated a murder hotel during the 1893 World's Fair in Chicago. In Cold Blood by Truman Capote tells the story of a brutal Kansas murder case. </li><li>Biography: I Am Malala by Malala Yousafzai, Educated by Tara Westover </li></ol>

Book Recommendations For Non Fiction Starters

<ol><li>Fantasy: The Hobbit by J.R.R. Tolkien, A Wizard of Earthsea by Ursula K. Le Guin, Fablehaven by Brandon Mull. </li><li>Science Fiction: Ender's Game by Orson Scott Card, The Hitchhiker's Guide to the Galaxy by Douglas Adams. </li><li>Mystery: And Then There Were None by Agatha Christie, Sir Arthur Conan Doyle's Sherlock Holmes stories. </li><li>Historical Fiction: To Kill a Mockingbird by Harper Lee, Claudius by Robert Graves. </li></ol>

Book Recommendations For Fiction Starters

Remember, this is just a starting point! The most important thing is to pick a book that sounds interesting to you. Don't be afraid to experiment and try different genres until you find your favorites. Happy reading!mindmap

When I first started reading, I was confused about picking up a good book. On one hand, long books scared me, and on the other, the shorter ones bored me. So here is a small guide to venture into a new genre of literature.

scienceandnature

Science & Nature

Books for beginners: How to make reading new genres interesting and engrossing? 

It's important to be open-minded and seek out new experiences and knowledge. But don't forget to have boundaries and filters, and know when to be selective.<ul><li>Boundaries: Know your limits and don't be afraid to say NO.</li><li>Filters: Use critical thinking to evaluate information and determine what's reliable.</li><li>Selectivity: Be mindful of the people and experiences you surround yourself with.</li></ul>

Keep an Open Mind, But Set Boundaries

It's good to be open-minded, but we don't have to be open to everything. It's good to be curious, but we don't have to be curious about everything. It's good to have knowledge, but we don't have to know everything. It's good to try, but we don't have to try everything. It's good to understand, but we don't have to understand everything.

It's good to learn, be curious, try, explore, and discover new things, but we also don't have to learn, be curious, try, explore, or discover to know everything about ourselves and the world.

Being open-minded is not always easy, but it can lead to greater understanding and positive change. ✨ Open-mindedness can bring many benefits, but it must be guided by selectivity and a strong moral compass. Be open-minded to good things that can help us grow and improve, but be selective and critical when it comes to accepting new ideas.

Understand yourself and those around you.

psychology

Psychology

entertainment

Entertainment

Open minded and Selective

I can be changed by what happens to me. But I refuse to be reduced by it.

Resilience is the ability to withstand and recover from life's challenges. It's not about avoiding adversity but learning how to navigate through it effectively, emerging stronger and more adaptable on the other side.

Understanding Resilience

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"Insights Unveiled: A Journey Through Quotes" by Bored Karbatos (Me)

Developing resilience starts with a strong mental foundation. This includes nurturing a positive mindset, embracing change as an opportunity for growth, and viewing failures as lessons rather than setbacks.

Building a Strong Mental Foundation

Enhance your resilience with <a href="https://28e11jngq10f5s3clfrl64zr11.hop.clickbank.net/?tid=deepk">7-second brain activation hack</a> tool designed to align your brain waves to theta, promoting mental clarity, emotional strength, and a heightened ability to cope with stress.

The Brain Boost You Never Knew You Needed

A robust support system is crucial for resilience. Building relationships with friends, family, and community members provides a safety net of emotional and practical support during difficult periods.

Establishing Support Networks

Regular self-care and mindfulness practices are essential for maintaining emotional and psychological well-being. Activities like meditation, exercise, and hobbies can help manage stress and foster a sense of peace and balance.

Embracing Self-Care and Mindfulness

Challenging times are often rich with learning opportunities. Reflecting on past difficulties and the strategies that helped you overcome them can provide valuable insights for handling future challenges.

Learning from Adversity

Resilience involves setting achievable goals and maintaining realistic expectations. Breaking larger objectives into smaller, manageable tasks can help maintain momentum and prevent feelings of overwhelm.

Setting Realistic Goals and Expectations

A grateful and optimistic outlook can significantly impact your ability to bounce back from adversity. Focusing on the positives and being thankful for the lessons and growth opportunities can fuel resilience.

Cultivating Gratitude and Optimism

Resilience is also about adaptability. Being open to change and ready to adjust your approach in the face of new challenges ensures continuous growth and development.

Adapting and Evolving

What strategies have you found most effective in building resilience and thriving through adversity?

How To Become Tough: Strategies for Thriving in Challenging Times

Find 100+ Facts About Habits  - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!