Instead of trying to improve everything in your life in one day, try becoming 1% better every day. 1% better every single day results in 37x improvement over a year.

1% better every day

Your character and personality is formed by every single action you take during the day. To improve your habits means that you in fact improve your character.Your entire identity is the result of all your habits together.

Habits form your character

Every habit consists of four parts:<ol><li>The cue (what triggers your desire to do something)</li><li>The craving (the desire for an action)</li><li>The response (the action)</li><li>The reward (the satisfaction you get from doing it)</li></ol>

The Habit Loop

To successfully build a good habit you need to use the four laws of habit building:<ol><li>Make it obvious (Don't give your head time to reconsider. Make it obvious for yourself that the action is the right thing to do)</li><li>Make it attractive (Make ot clear for yourself why you want to do it. Understanding makes it far more attractive)</li><li>Make it easy (Just make it as easy as you can. Break your habit down in little and easy parts)</li><li>Make it satisfying (Give yourself a reward when you've done it)</li></ol>

The four laws of building a habit

Not sure what habits to change? Use a Habit Scoreboard.Simply note down every action you take during the day. At the end of the day look through all your habits and assess whether you want to keep them in your life or of you want to do something else instead.

Habit Scoreboard

According to the four laws of habit building you can do the exact opposite to break a bad habit. This results in the four laws of breaking a habit:<ol><li>Make it invisible</li><li>Make it unattractive</li><li>Make it difficult</li><li>Make it less rewarding</li></ol>

The four laws of breaking a habit

An implication-intention is a phrase that determines exactly what you want to do.F or example: "I am going brush my teeth in the bathroom after taking a shower."This helps you to make it clear to yourself what exactly you want to do.

Implication-Intention

Habit stacking means that you take a habit you already have (like eating breakfast) and stack another habit on top of it. This may look like:"I am going to read one chapter of my new book after eating breakfast"

Habit Stacking

If something seems hard and unappealing to do, try setting a timer for two minutes and just do it for two minutes.If you still don't want to do it after two minutes, stop. If you want to continue, go on!That helps to to get started with your tasks and also to make a habit out of it.

Two Minute Rule

Sometimes you simply can not do yout habit. Maybe you're sick or just not have time on that day. If so, never miss twice.

Never Miss Twice

If a behavior is appreciated by the prople around us, it feels better and much easier to adopt.

We don't want other people to think that we failed. This technique works very well if you have friends who can check your progress.Tell a friend that you want to build a habit. That friend then asks you

Use an Accountability Partner

Goldlock's Rule says that a habit should not be too easy, because otherwise you get bored, and not too hard, because then you get frustrated.The trick is to hit the middle. This center is called Goldlock's Zone.

Goldlock's Rule

Your progress is not linear. But people often expect it to be. If you expect progress that comes instantly, you will be disappointed.But if you manage to stay motivated and get 1% better every day, you will be much better someday than you had expected before. Keep going!

Don't fall into the Valley of Disappointment

Atomic Habits teaches the fundamental techniques of building habits and becoming a better person every day

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

This new notion of adaptive unconsciousness is thought of instead, as a kind of giant computer that quickly and quietly processes a lot of the data we need in order to keep functioning as human beings.The power of adaptive unconsciousness, high-level sophisticated thinking to the unconsciousness.

ADAPTIVE UNCONSCIOUSNESS

We live in a world that assumes that the quality of a decision is directly related to the time and effort that went into making it.

TIME and QUALITY

... decisions made very quickly can very bit as good as decisions made cautiously and deliberately.

The 1st task of BLINK

Our unconscious is a powerful force, but it is fallible...it can be thrown off, distracted, and disabled.

Reminder

So, when should we trust our instinct, and when should we be wary of them?

The 2nd task of BLINK

<ul><li>Our snap judgments and first impressions can be educated and controlled.</li><li>Our snap judgments can be made in a snap because they are frugal, and id we want to protect our snap judgments, we have to take steps to protect that frugality.</li></ul>

SNAP

The power of knowing, in that first two seconds, is not a gift given magically to a fortunate few. It is an ability that we can all cultivate for ourselves.

The power of KNOWING

... there can be value in a blink of an eye

"Thin-slicing refers to the ability of our unconscious to find patterns in situations and behavior based on very narrow slices of experience."<ul><li>but thin-slicing has to be done in context</li></ul>

THIN-SLICING

<ul><li>defensiveness</li><li>stonewalling</li><li>criticism</li><li>contempt</li></ul>Contempt is closely related to disgust, and what disgust and contempt are about is completely rejecting and excluding from the community.

The FOUR Horsemen

WOMEN ARE MORE CRITICAL AND MEN ARE MORE LIKELY TO STONEWALL.

Women and Men

<ol><li>Extraversion</li><li>Agreeableness</li><li>Emotional Stability</li><li>Conscientiousness</li><li>Openness to experience</li></ol>*for more detailed information about this, go to page 34 of the book BLINK

BIG FIVE THEORY

We need to respect the fact that it is possible to know without knowing why we know and accept that - sometimes - we're better off that way.

Know without Knowing

We have, as human beings, a storytelling problem. We're a bit too quick to come up with explanations for things we don't really have ab explanation for.

Human Storytelling

We learn by example and by  direct experience because there are real limits to the adequacy of verbal instructions.

Notes:

The IAT was devised by Anthony G. Greenwald, Mahzarian Banaji, and Brian Nosek, and it is based on a seemingly obvious but nonetheless quite profound observation.

Implicit Association Test

<ul><li>... just because something is outside of awareness doesn't mean it's outside of our control...</li><li>... truly successful decision-making relies on the balance between deliberate and instinctive thinking.</li><li>... in a good decision-making frugality matters.</li><li>for the most important decisions, there is no certainty</li></ul>

The product is the package and the product combined.

Product

"What once was ugly has become beautiful.

"AERON" office chair

<ul><li>All of us gravitate towards things that mean something to us, for most of us, that's people. But if people don't anchor meaning for you, then you seek something that does."</li><li>Our mind, faced with life-threatening situations, drastically limits the range and amount of information that we have to deal with.</li><li>Arousal leaves us mind-blind.</li></ul>

Something to Remember

... the only true way to listen is with your ears and your heart.

The last idea

This book is very complex for me. It is different. I highly recommend for you to read the whole book. There are so much stories and information served into bits for easier comprehension. You never know what you'll learn from BLINK.

From the #1 bestselling author of The Bomber Mafia, the landmark book that has revolutionized the way we understand leadership and decision making. In his breakthrough bestseller The Tipping Point, Malcolm Gladwell redefined how we understand the world around us. Now, in Blink, he revolutionizes the way we understand the world within. Blink is a book about how we think without thinking, about choices that seem to be made in an instant--in the blink of an eye--that actually aren't as simple as they seem. Why are some people brilliant decision makers, while others are consistently inept? Why do some people follow their instincts and win, while others end up stumbling into error? How do our brains really work--in the office, in the classroom, in the kitchen, and in the bedroom? And why are the best decisions often those that are impossible to explain to others? In Blink we meet the psychologist who has learned to predict whether a marriage will last, based on a few minutes of observing a couple; the tennis coach who knows when a player will double-fault before the racket even makes contact with the ball; the antiquities experts who recognize a fake at a glance. Here, too, are great failures of "blink": the election of Warren Harding; "New Coke"; and the shooting of Amadou Diallo by police. Blink reveals that great decision makers aren't those who process the most information or spend the most time deliberating, but those who have perfected the art of "thin-slicing"--filtering the very few factors that matter from an overwhelming number of variables.

Blink

This curve typically shows what happens to our memory of something in a week after learning something new.The ultimate goal to maximize our efficiency to remember something is to reduce the effects of forgetting curve.Here are 6 effective strategies that will help you to retain much of what you have learnt.

The Infamous Ebbinghaus Forgetting Curve

Evidence shows that studying your material in several sessions spread out over a long period, rather than repeatedly learning stuff in a short period, really helps to retain the material. Importantly, it is better to overshoot the duration between your revision than to undershoot. If an exam is 2 months away a minimum of 10 days is recommended, it can get 12 but 8 is not fine. It gives us a false perception of mastery which may not pay off later.

1) Spaced Practice 

One strategy for learning is blocking. It involves practicing one thing at a time before the next ( Learning topic A before B, before C forming the pattern AABBCC), in interleaving you mix several topics together (forming the pattern ABCABC) It may seem a little harder as it can take a bit longer to learn material. But it can generate better and long-lasting results. It is important that when using interleaving method you shouldn't switch between subjects too often, it's all about getting the balance.

2) Interleaving

The only way to know if your practice is working is by testing yourself. Evidence shows that testing is one of the most important factor to aid your revision and it can drastically improve your memory.While initially it may seem better to study more, over time you are much more likely to retain information if you test yourself. This surprising phenomenon is called the testing effect!Some ideas on how you can test yourself:<ul><li>Flashcards </li><li>Practice questions online</li><li>Questions in textbooks </li><li> Getting friends to quiz you in a study group </li><li> Past papers</li></ul>

3) Retrieval Practice 

Elaboration is where are you enhance the information of the learning material by relating it to other information that you already know so that you think about it differently.This strategy makes you ask more in-depth questions about how and why things work; deepening your sematic understanding

4) Elaboration 

When we are learning new information that we do not want it to interfere with what we have previously learned. If this happens it is called retroactive interference. When this happens the memory that you have stored previously for some reasons cannot be retrieved. This is more likely to occur when learning similar materials.So when learning new information, try to make sure you are learning it in fundamentally different way on how you learned similar materials. Use new cues and try to keep the information separate. Consider connecting the dots.

5) Link Information To Expand Your Memory

Stimulating curiosity creates more effective learning experiences. This means the more interested or curious you are about something, the better. If you find a topic boring try connecting it with something that you do find interesting. Thinking in these terms can really change how you feel about a topic and consequently how well you end up learning it.

6) Stay Curious To Learn More

How to remember the stuff you have studied ?

I'm going to show you how to increase creativity, turn off mental background noise and ultimately feel more alive.

2 Apps To Fix Yourself {2022}

Unlike other interfaces that exploit us by using vivid colors, quick gestures, etc;Minimalist launcher takes time to think about what we are looking for when we look at our screens because what is it we're looking to find?

Minimalist Phone

Do you ever set an alarm only to fall asleep or hit snooze over and over?This apps a life saver. Set a mission like "scan barcode" and the alarm won't disable til you scan a saved barcode.Put the barcode behind your curtains/blinds so that you have to get up out of bed (triggering adrenaline which is our bodies natural way of feeling awake).

Alarmy 

In the book 1984 by George Orwell, people are controlled by inflicting pain. But in Brave New World by Huxley, they are controlled by inflicting pleasure. Huxley feared those who would give us so much that we would be reduced to passivity and egotism. What Huxley feared was that there would be no reason to ban a book, for there would be no one who wanted to read one. So how do we take back control over our own pleasure? Because that's really what social media is, dopamine in our pocket.

The Most Socially Accepted  Drug, Predicted By Huxley

By nature people have this inbuilt phobia of boredom, much like hunger but instead of food it's information for the mind. Think about it. When was the last time you sat somewhere and did nothing? The mind discovers ways to feed ideas by creating it's own thought processes in the absence of information, much like how the body uses stored glycogen to feed your brain without glucose from food. Alright now we know that it's not only okay to be bored but it's healthy to feel boredom sometimes.

The Absence Of Information

First and foremost using an app like Minimalist Phone is absolutely essential.Secondly delete all social media apps off your device. This includes messaging apps & YouTube.This third step is up to you. You can have a second device or desktop to access social media. Use this location and time restricted. I confine my second phone (a cheap old pixel phone) to my bedroom and I will only use it for 1 hour a day.Alternatively you can login to social media on a web browser on your main device. It will be less convenient and there for you are less likely to use it.

The Solution 

I think these ideas will change my life forever. My brain feels alert and alive and my heart feels a million times less numbed. 

Bite-sized knowledge
to upgrade
your career

#productivitytools

IDEAS ABOUT #productivitytools

Atomic Habits

Blink

It's time to

READ

LIKE

A PRO!

How to remember the stuff you have studied ?

Social Media Addiction

Bite-sized knowledgeto upgradeyour career

#productivitytools

IDEAS ABOUT #productivitytools

Atomic Habits

Blink

It's time to

READ

LIKE

A PRO!

How to remember the stuff you have studied ?

Social Media Addiction

Bite-sized knowledge
to upgrade
your career