<ul><li>Outcome-based habits focus on what you want to achieve. Identity-based habits focus on who you wish to become.</li><li>Usually, people try to change their habits by focusing on what they want to achieve, resulting in outcome-based habits.</li><li>But the author's approach focus on identity-based habits. With this approach, we focus on who we desire to become.</li><li>Research has shown that once a person believes in a particular aspect of their identity, they are more likely to act as per their belief. </li><li>For instance - If you believe you have nice hair then you will develop all sorts of habits to maintain your hair.</li></ul>

How your habits shape your identity

<ul><li>First, decide the type of person you want to become and second, prove it to yourself with tiny wins.</li><li>For example:- you want to write a book. Ask yourself, who is the type of person that can write a book? The answer is the person who writes consistently. Now your focus shifted from writing a book (outcome-based) to being the type of person who is consistent(identity-based).</li><li>You need to know who you want to be and then changing your habits would be easy.</li><li>Your habits shape your identity and your identity shape your habits. It is a two-way street.</li></ul>

2-step process to change your identity

<ul><li>Before knowing building better habits, first, we need to know the science behind how habits work.</li><li>Habits form in the following order: Cue → craving → response → reward</li><li>Cue: A cue is like a trigger or a signal that prompts you to start a habit. It's something that you see, feel, hear, or experience that reminds you of the habit you want to perform.</li><li>Craving: Craving refers to the desire or longing you feel when you encounter the cue. It's the feeling that drives you to want to do the habit. It's like the internal motivation that pushes you to take action.</li></ul>

Build better habits in four simple steps

<ul><li>Response: The response is the actual habit or action you perform in response to the cue and craving.</li><li>Reward: The reward is the outcome or benefits you get from completing the habit.</li><li>Together, these four elements create a habit loop, where the cue triggers a craving, which leads to a response (habit), and then you receive a reward, creating the loop and making the habit more likely to repeat in the future. </li><li>Understanding and controlling these elements can help you build good habits and break bad ones.</li><li>Hence, if you want to break the bad habit then you should  be doing the following thing</li></ul>

<ol><li>Eliminate the queue and your habit will never start.</li><li>Reduce the craving and you won’t have enough motivation to act</li><li>Make the behaviour/response difficult and you won’t be able to do it</li><li>And if the reward is unable to satisfy your desire, then you won’t repeat the behaviour again.</li></ol><ul><li>Conclusively, </li></ul>

<ul><li>In a nutshell, to build good habits follow the following rule</li></ul><ol><li>The 1st law (Cue) → Make it obvious</li><li>The 2nd law (Craving) → Make it attractive</li><li>The 3rd law (Response) → Make it easy</li><li>The 4th law (Reward) → Make it satisfying</li></ol>

How to create a good habit

<ol><li>Inversion of the 1st law (Cue) → Make it invisible</li><li>Inversion of the 2nd law (Craving) → Make it unattractive</li><li>Inversion of the 3rd law (Response) → Make it difficult</li><li>Inversion of the 4th law (Reward) → Make it unsatisfying</li></ol>

How to break a bad habit

<ol><li>How can I make it obvious?</li><li>How can I make it attractive?</li><li>How can I make it easy ?</li><li>How can I make it satisfying?</li></ol><ul><li>If you ever feel why don't I do what I say then the answer can be found somewhere in these four laws.</li></ul>

Questions to ask if you want  to change your behaviour

I understood important facts how we can change our habits.

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.

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

<ul><li>Atomic habits - a regular routine which is small and easy to do but in the long run yields phenomenal results.</li><li>The author claims, "Little and insignificant changes will compound into extraordinary benefits if you persist with them for years."</li></ul>

What is atomic habits?

<ul><li>There is a term ‘the aggregation of marginal gains' which is the philosophy of searching for a tiny margin of improvement in everything you do.</li><li>Just as the money multiplies through compound interest, the effects of your habits multiply as you repeat them.</li><li>Habits are a double-edged sword. Bad habits can destroy you but good habits can build you.</li></ul>

Why tiny changes make a big difference

<ul><li>People make a few small changes, fail to see the desired result and they quit. However, in order to get the desired result, habits need to persist long enough to break through this plateau which the author calls the Plateau of Latent Potential.</li><li>﻿If you are still unable to build a good habit or break a bad one, don’t be disappointed. It is because you have not yet crossed the Plateau of Latent Potential.</li></ul>

Plateau of Latent Potential

<ul><li>Goals are about the results that you want to achieve, but systems are about the processes that lead to those results.</li><li>So forget goals, instead get busy building systems.</li><li>Imagine you have a messy room and you set a goal to clean it and assume you cleaned it, but if you maintain the same habit that leads to the messy room, you will again get a room filled with clutter. </li><li>Hence, to get a neat and tidy room, you need to build the system i.e. improve your habits. </li></ul>

Forget about goals, focus on building systems instead

These ideas taught me how my trivial habits can provide me a phenomenal result. Hence, now I am more aware of my habits.

Habits are what can help us in shaping our future. Good habits can build us however bad ones can destroy us. Here are some strategies to leave bad ones.

Strategies for Eliminating bad Habits

A teacher and his young pupil were wandering in a forest. The teacher asked his pupil to pull up the sapling which was just sprouting from the ground. The pupil pulled it easily. The teacher again asked the pupil to pull up the sapling which was knee-high to the boy. With a little effort, the pupil pulled that too. Ultimately, the teacher asked to pull up a mighty oak which was so tall that the boy could not see the top. The pupil seeing this told that it is impossible."My boy, you just demonstrated the power that habits will have over your life!" the teacher exclaimed. The older they are,...

Short story

the bigger they get, the deeper the roots grow and the harder they are to uproot. Some get so big with roots, so deep, you might hesitate to even try."

Aristotle said, "We are what we do repeatedly."There was a man riding a horse. It seemed he was in a great hurry. A man standing alongside the roadside yelled, "where are you going?" The rider replied, "I don't know. Ask the horse."This is the story of most people. We don't know what we are doing. We perform in auto-pilot mode based on our habits, not knowing what we are doing. Thus, it is high time to be in control.

Creatures of Habit

Successful people aren't necessarily intelligent or more talented. It is their habit that moves them towards becoming more informed, more knowledgeable, better skilled and well-prepared.

Habits define us

According to psychologists, 95% of everything we feel, think and do is a result of learned habits. We are born with instincts but not with habits. Habits are learned during the course of time. Since habits are learned they can be unlearned too.Here are some strategies to unlearn bad habits<ol><li>Identify Your Triggers</li><li>Clean House</li><li>Swap It</li></ol>

Game changers

Look at your list of bad habits and identify what triggers them. Figure out who, what, where and when for each bad habit.<ul><li>Do you smoke or drink a lot when you are with certain people?</li><li>Is there a particular time when you crave something like alcohol, nicotine, sweets and so on?</li><li>What situations force you to your bad habits?</li></ul>Take a closer look and note all these triggers.

Identify Your Triggers

Seriously, clean your house. If you want to stop drinking alcohol, remove every drop of it from your house. If you want to stop watching TV, cancel all your cable and Netflix subscriptions.Get rid of all those that enable your bad habits.

Clean House

Can you replace your bad habits with good ones? Think once.The author's sister-in-law had a habit of consuming crunchy and salty junk food while watching TV. She would consume a whole bag of chips while watching. When she got aware of this, she pondered and found out she enjoyed the crunchy sensation in her mouth. She then decided to replace a bag of chips with crunching carrots.

Swap It

At a certain point in time, we develop bad habits, which are harmful to us and we need to remove those bad habits. These ideas tell us how to unlearn and remove bad habits.

The New York Times and Wall Street Journal bestseller, based on the principle that little, everyday decisions will either take you to the life you desire or to disaster by default. No gimmicks. No Hyperbole. No Magic Bullet. The Compound Effect is a distillation of the fundamental principles that have guided the most phenomenal achievements in business, relationships, and beyond. This easy-to-use, step-by-step operating system allows you to multiply your success, chart your progress, and achieve any desire. If you're serious about living an extraordinary life, use the power of The Compound Effect to create the success you want. You will find strategies including: How to win--every time! The No. 1 strategy to achieve any goal and triumph over any competitor, even if they're smarter, more talented or more experienced. Eradicating your bad habits (some you might be unaware of!) that are derailing your progress. The real, lasting keys to motivation--how to get yourself to do things you don't feel like doing. Capturing the elusive, awesome force of momentum. Catch this, and you'll be unstoppable. The acceleration secrets of superachievers. Do they have an unfair advantage? Yes they do, and now you can too!

productivity

Productivity

personaldevelopment

Personal Development

habits

Habits

The New York Times and Wall Street Journal bestseller, based on the principle that little, everyday decisions will either take you to the life you desire or to disaster by default. No gimmicks. No Hyperbole. No Magic Bullet. The Compound Effect is a distillation of the fundamental principles that have guided the most phenomenal achievements in business, relationships, and beyond. This easy-to-use, step-by-step operating system allows you to multiply your success, chart your progress, and achieve any desire. If you're serious about living an extraordinary life, use the power of The Compound Effect to create the success you want. You will find strategies including: <ul><li>How to win--every time! The No. 1 strategy to achieve any goal and triumph over any competitor, even if they're smarter, more talented or more experienced.</li><li>Eradicating your bad habits (some you might be unaware of!) that are derailing your progress.</li><li>The real, lasting keys to motivation--how to get yourself to do things you don't feel like doing.</li><li>Capturing the elusive, awesome force of momentum. Catch this, and you'll be unstoppable.</li><li>The acceleration secrets of superachievers. Do they have an unfair advantage? Yes they do, and now you can too! </li></ul>

Darren Hardy is an American author, keynote speaker, advisor, and former publisher of SUCCESS magazine. Hardy is a New York Times best-selling author, who wrote The Entrepreneur Roller Coaster, Living Your Best Year Ever and The Compound Effect. 

Darren Hardy

The Compound Effect

Small but consistent actions can lead to accomplishing what we desire. This amazing  book by Darren Hardy teaches us the power of continuous improvement, how to install good habits and remove bad ones , importance of our choices and so on

No matter what you learn, what strategy or tactic you employ, success comes as the result of the Compound Effect.

Quote

The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. Small, but smart choices or steps which we carry consistently over time can bring a huge difference.Small, smart choices + Consistency + Time = Radical Difference

Compound Effect

Choices are what makes or destroy the people. It can be our best friend or can be our worst enemy. Choices can bring us near to our goals or they can send us very far. In a nutshell, first, we make a choice and then choice makes us.

Choices

We all are lucky. We are constantly having lucky things happen to us, whether we recognize it or not. According to the author, when luck came his way, he took advantage of it.

Getting Lucky

Preparation (personal growth) + Attitude (belief/mindset)  + Opportunity (a good thing coming your way) + Action (doing something about it)  = Luck

Formula for getting lucky 

Pick an area of your life where you want to be most successful. What do you want? More money? Great body? Better relationship?? Picture where you are in that area. Now, keep track of every action that relates to the area of your life where you want to improve. If you have decided you want to get out of debt, track every penny that you spend, if you want to lose weight, keep track of everything you eat. Carry a small notebook and a pen. Write everything. No excuses. no exceptions

Scorecard

The earlier you start making small changes, the more powerfully the Compound Effect works in your favor.The key is to start now. Every great act, every fantastic adventure, starts with a small step.

Time is of the Essence

This book taught me how my trivial actions over time can change my life. So after reading this book, I ponder over every action I take. I understood my actions today are seeds which will turn into a tree in a long run. This book made me cautious 

No gimmicks. No Hyperbole. No Magic Bullet. The Compound Effect is based on the principle that decisions shape your destiny. Little, everyday decisions will either take you to the life you desire or to disaster by default. Darren Hardy, publisher of Success Magazine, presents The Compound Effect, a distillation of the fundamental principles that have guided the most phenomenal achievements in business, relationships, and beyond. This easy-to-use, step-by-step operating system allows you to multiply your success, chart your progress, and achieve any desire. If you’re serious about living an extraordinary life, use the power of The Compound Effect to create the success you want.

There is a Japanese proverb, "Only staying active will want make you want to live a hundred years."There is an island in Japan called Okinawa where there are 24.55 people over the age of 100 years in every 100,000 people which is far more than the global average.

IKIGAI - Japanese secrete to a long and happy life

The reason is balanced diet, a simple life, consumption of green tea and the climate.Okinawans live by the principle of ichariba chode, means treat everyone like a brother even if you have never met them before.

According to Japanese, everyone has ikigai and this ikigai is the reason we get up in the morning.

Japanese culture considers having a purpose in life so important that there is no such thing such as retirement. Infact there is no such word in Japanese that means retire.

Don't retire

Okinawans stop eating when they feel their stomach is 80 percent full. This way they stop overeating and there is no excessive pressure on our digestive system

80 percent secret

He, who has a why to live for can bear with almost any how

It inspired me to rethink about my life and goals along with my health

Los Angeles Times bestseller • More than 1.5 million copies sold “If hygge is the art of doing nothing, ikigai is the art of doing something—and doing it with supreme focus and joy.” —New York Post Bring meaning and joy to all your days with this internationally bestselling guide to the Japanese concept of ikigai (pronounced ee-key-guy)—the happiness of always being busy—as revealed by the daily habits of the world’s longest-living people. *And from the same authors, don’t miss The Book of Ichigo Ichie—about making the most of every moment in your life.* * * * What’s your ikigai? “Only staying active will make you want to live a hundred years.” —Japanese proverb According to the Japanese, everyone has an ikigai—a reason for living. And according to the residents of the Japanese village with the world’s longest-living people, finding it is the key to a happier and longer life. Having a strong sense of ikigai—the place where passion, mission, vocation, and profession intersect—means that each day is infused with meaning. It’s the reason we get up in the morning. It’s also the reason many Japanese never really retire (in fact there’s no word in Japanese that means retire in the sense it does in English): They remain active and work at what they enjoy, because they’ve found a real purpose in life—the happiness of always being busy. In researching this book, the authors interviewed the residents of the Japanese village with the highest percentage of 100-year-olds—one of the world’s Blue Zones. Ikigai reveals the secrets to their longevity and happiness: how they eat, how they move, how they work, how they foster collaboration and community, and—their best-kept secret—how they find the ikigai that brings satisfaction to their lives. And it provides practical tools to help you discover your own ikigai. Because who doesn’t want to find happiness in every day? A PENGUIN LIFE TITLE

INTERNATIONAL BESTSELLER • 1.5 MILLION+ COPIES SOLD WORLDWIDE “Workers looking for more fulfilling positions should start by identifying their ikigai.” ―Business Insider   “One of the unintended—yet positive—consequences of the [pandemic] is that it is forcing people to reevaluate their jobs, careers, and lives. Use this time wisely, find your personal ikigai, and live your best life.” ―Forbes Find your ikigai (pronounced ee-key-guy) to live longer and bring more meaning and joy to all your days. “Only staying active will make you want to live a hundred years.” —Japanese proverb   According to the Japanese, everyone has an ikigai—a reason for living. And according to the residents of the Japanese village with the world’s longest-living people, finding it is the key to a happier and longer life. Having a strong sense of ikigai—where what you love, what you’re good at, what you can get paid for, and what the world needs all overlap—means that each day is infused with meaning. It’s the reason we get up in the morning. It’s also the reason many Japanese never really retire (in fact there’s no word in Japanese that means retire in the sense it does in English): They remain active and work at what they enjoy, because they’ve found a real purpose in life—the happiness of always being busy. In researching this book, the authors interviewed the residents of the Japanese village with the highest percentage of 100-year-olds—one of the world’s Blue Zones. Ikigai reveals the secrets to their longevity and happiness: how they eat, how they move, how they work, how they foster collaboration and community, and—their best-kept secret—how they find the ikigai that brings satisfaction to their lives. And it provides practical tools to help you discover your own ikigai. Because who doesn’t want to find happiness in every day?

Hector Garcia was born in Spain in 1981 and has been living in Tokyo since 2004. During his spare time he writes aGeekinJapan.com, one of the most widely-read blogs in the world in Spanish and in English, as well as books about his experiences in Japan. He is the author of the bestsellers: Ikigai: The Japanese Secret to a Long and Happy Life and A Geek in Japan. You can find more of Hector's musings at ageekinjapan.com

Héctor García

Francesc Miralles Contijoch is a Catalan writer, essayist, translator, and musician.

Atomic Habits

Atomic Habits

The Compound Effect

The Compound Effect

Ikigai

Raj Kiran Chaudhary