Seriously, if you don’t believe you deserve good things — and a good life —they won’t come to you. You will (unconsciously) sabotage what’s good in your world — and you’ll end up settling for less. This is true of work, money, relationships — everything. You deserve good things and good people in your world. Own it.

1. Believe you are worthy.

I credit author <a href="https://manifestationbabe.com/">Kathrin Zenkina</a> for this line. It’s true BUT only if you make deposits — a lot of them. If you sit back and expect the Great ATM of Life to keep spitting out the goodies at you (without you putting in any hard yards), you need a reality check. Life is a give, as well as take, arrangement. More give. So aim to do some good in the world. Be a friend. Or do a favour. A kindness. An act of service. In one way or other, it will return to you.

2. The Universe is your ATM

Thinking and dreaming doesn’t just mean staring into the void — although most of us have done plenty of that in the past year. Active thinking and dreaming is more productive. So set aside some time to think and dream into a notebook, your laptop or your phone. Capturing your ideas is important. They won’t always be great ones, some of them will be awful, but — somewhere in there — you’ll find a golden nugget.

3. Create time to think and dream.

We all devote too much time and energy to things — and people — that aren’t good for us. So run a critical eye over your own landscape and note what, and who, is hurting you or holding you back. It may be hard to wipe toxicity out altogether but at least point yourself in the right direction by cutting back on it. You’ll be amazed at how freeing it is.

4. Minimize the toxic input.

Over-thinking is a rabbit hole. As humans, we have a tendency to spend too much time in up our own heads and paying attention to our own wayward thoughts, which, ultimately, just spins us around in circles. Action is the best circuit-breaker for this. When we take action on our ideas or goals, we drag our thoughts and feelings along for the ride. And that ride takes them to a healthier and more productive destination.

5. Get off the couch and act.

We too often limit our lives by worrying about what others think of us: Whether they will criticise us or talk about us behind our backs. Which is weird because people will do that anyway, even if we do nothing much with our lives. But the sad thing is worrying about the opinions of others stops us from dipping into our curiosities, and venturing into the unknown.

6. Know who the real judge is.

So throw off the shackles and live the best, and biggest, way you can. The only person you should allow to judge you is you. And, even then, you shouldn’t be too mean.

It sounds like an obvious question — and maybe it is — but if you do, that’s great. Because most people set their sights below their capabilities. Most people play it safe. I get it. Amidst the…

personaldevelopment

Personal Development

To Have the Great Life You Deserve, Do These 6 Things

WHY IS IT so easy to repeat bad habits and so hard to form good ones?It often feels difficult to keep good habits going for more than a few days, even with sincere effort and the occasional burst of motivation.Habits like exercise, meditation, journaling, and cooking are reasonable for a day or two and then become a hassle.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 in the wrong way.</li></ol>

Chapter 2 
How Your Habits Shape Your Identity (and Vice Versa)

Our first mistake is that we try to change the wrong thing. To understand what I mean, consider that there are three levels at which change can occur.THREE LAYERS OF BEHAVIOR CHANGE <ol><li>The first layer is changing your outcomes.</li><li>The second layer is changing your process.</li><li>The third and deepest layer is changing your identity.</li></ol>

THREE LAYERS OF BEHAVIOR CHANGE

It is concerned with changing your results: losing weight, publishing a book etc .

1. Changing Your Outcomes 

It is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow etc .

2. Changing Your Progress

This level is concerned with changing your beliefs: your worldview, your self-image, your judgement about yourself and others. Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become.

3. Changing Your Identity 

Imagining two people resisting cigarette. When offered a smoke, the first person says, “No thanks. I’m trying to quit.” The second person declines by saying, “No thanks. I’m not a smoker.” It’s a small difference, but this statement signals a shift in identity. Smoking was part of their former life, not their current one. They no longer identify as someone who smokes.We never shift the way they look at ourselves, and we don’t realize that our old identity can sabotage our new plans for change.

Outcome-Based Habits & Identity-Based Habits 

You may want better health, but if you continue to prioritize comfort over accomplishment, you’ll be drawn to relaxing rather than training.You have a new goal and a new plan, but you haven’t changed who you are.The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.

The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it.Improvements are only temporary until they become part of who you are. The goal is not to read a book, the goal is to become a reader.

When your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be.Identity change can be a powerful force for self-improvement.The biggest barrier to positive change at any level—individual, team, society—is identity conflict. Good habits can make rational sense, but if they conflict with your identity, you will fail to put them into action.

Your behaviors are usually a reflection of your identity.

Your identity emerges out of your habits. You are not born with preset beliefs. Every belief, including those about yourself, is learned and conditioned through experience.More precisely, your habits are how you embody your identity. When you make your bed each day, you embody the identity of an organized person.The more you repeat a behavior, the more you reinforce the identity associated with that behavior.Your identity is literally your “repeated beingness.” This is a gradual evolution.

THE TWO-STEP PROCESS TO CHANGING YOUR IDENTITY

This is one reason why meaningful change does not require radical change.Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it actually is big. That’s the paradox of making small improvements.The most practical way to change who you are is to change what you do.

New identities require new evidence. If you keep casting the same votes you’ve always cast, you’re going to get the same results you’ve always had. If nothing changes, nothing is going to change. It is a simple two-step process: <ol><li>Decide the type of person you want to be.</li><li>Prove it to yourself with small wins.</li></ol>

For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based).Your habits shape your identity, and your identity shapes your habits. It’s a two-way street.The focus should always be on becoming that type of person, not getting a particular outcome.

<ul><li>Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become. </li><li>Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.</li><li> The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.</li></ul>

Conclusion

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.

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

James Clear

Atomic Habits

The best way to start a new habit is by Implementation Intention. It is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit.The format for creating an implementation intension is :“When situation X arises, I will perform response Y.”

Chapter 5 
The Best Way to Start a New Habit

The punch line is clear: "People who make a specific plan for when and where they will perform a new habit are more likely to follow through."We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time"."Many people think they lack motivation when what they really lack is clarity".

Once an implementation intention has been set, you don’t have to wait for inspiration to strike.The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION].People are more likely to take action at those times because hope is usually higher. If we have hope, we have a reason to take action. A fresh start feels motivating.

The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can’t say why.To follow this the favourite approch to follow is one I learned from Stanford professor BJ Fogg and it is a strategy I refer to as habit stacking .

The French philosopher Denis Diderot was well known for his role as the co-founder and writer of Encyclopédie , one of the most comprehensive encyclopedias of the time. He lived nearly his entire life in poverty, but that all changed one day in 1765.Diderot’s daughter was about to be married and he could not afford to pay for the wedding.When Catherine the Great, the Empress of Russia, heard of Diderot’s financial troubles, being his book lover bought his library.

Habit Stacking 

With his new wealth,he not only paid for the wedding but also acquired a scarlet robe for himself.He wrote that there was“no more coordination, no more unity, no more beauty” between his elegant robe and the rest of his stuff.Diderot soon felt the urge to upgrade possessions.He replaced his rug with one from Damascus. He decorated his home with expensive sculptures. He bought a mirror to place above the mantel, and a better kitchen table. Like falling dominoes, one purchase led to the next.

Many human behaviors follow this cycle. You often decide what to do next based on what you have just finished doing. Going to the bathroom leads to washing and drying your hands, which reminds you that you need to put the dirty towels in the laundry, so you add laundry detergent to the shopping list, and so on.No behavior happens in isolation. Each action becomes a cue that triggers the next behavior.

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking . Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.The habit stacking formula is: “After [CURRENT HABIT], I will [NEW HABIT].”

You can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next—a positive version of the Diderot Effect.Example :After I pour my morning cup of coffee, I will meditate for sixty seconds. After I meditate for sixty seconds, I will write my to-do list for the day.

Overall, habit stacking allows you to create a set of simple rules that guide your future behavior. It’s like you always have a game plan for which action should come next. Once you get comfortable with this approach, you can develop general habit stacks to guide you whenever the situation is appropriate.Habit stacking works best when the cue is highly specific and immediately actionable.

Strategies like implementation intentions and habit stacking are among the most practical ways to create obvious cues for your habits and design a clear plan for when and where to take action.

James Clear presents strategies to form good habits, break bad ones, and master the tiny behaviors that help lead to an improved life.

While working in fast food restaurant , we got three breaks in eight hours shift: 2 15 min smoking break and a 30 min lunch break. And taking break during daily activities proven to increase energy levels, and highly likely to improve mood. And people are happiest when exercising, socializing and engaging in spiritual activities.

Borrow from the retail sector 

This might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.

Break 1: Physical

This could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if you’re working virtually), having lunch with your partner and kids if they’re around, or calling a friend or family member you want to catch up with.

Break 2: Social

A spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul.Like praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.

Break 3: Spiritual

Here is a example.10:30 a.m. : Move a text thread with a friend to the phone for a few minutes. (Social)1:00 p.m. : Read an inspirational book while you’re eating your lunch. (We have <a href="https://forge.medium.com/21-books-for-a-better-you-in-the-21st-century-8fdd19cb47a3">a few suggestions</a>!) (Spritual)3:30 p.m. : A short mid-afternoon walk to clear your head.(Physical)

How to schedule your breaks

The breaks can be short. Real short. One <a href="https://www.apa.org/pubs/highlights/spotlight/issue-182">study</a> tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better. Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more.

Here's how and why taking work breaks can help you be more productive and less stressed.

The 3 Breaks You Need to Take Every Day

Every single day, you make thousands of decisions: Should I hit the snooze button or not? What time should I leave for work? Should I exercise today? and the list goes on and on.
This lead to mental fatique of making decisions called Decision fatique. Which reduces the tendency to make decision in future. You have to learn to reduce the number of decisions you make on a daily basis either by automating them or delegating them.

Pare Down The Number of Decisions You Make Every Day

Success is never achieved by the person who does the most things every day. Instead, success is always achieved by the person who does what is most important every day.
Whenever you make a to do list, don’t make your to-do list in random order. Instead, take a few extra minutes to list everything on your to-do list in order of priority and then focus on only doing the 3 most important things on your list.

Tear Up Your To-Do List

Don’t tell yourself “I have to go running today.” Instead, tell yourself, “I get to build endurance and get fast today. This simple change from "have to" into "get to" will surely give you better outcome.
Learn to reframe your habits to highlight their benefits rather than their drawbacks.

Turn “Have-To” Into “Get-To”

People’s Favorite Sound is their name itself. So, remembering someone's name create a positive impact. 
<ul>
<li>There are two reasons: First, when you remember someone’s name, it makes that person feel respected and more important.</li>
<li>Second, when you actively use someone’s name in conversation, it makes that person feel more engaged and interested.</li>
</ul>
Remembering and using someone’s name is a very subtle, yet powerful way to win people over.

Use People’s Favorite Sound

To know if someone is interested in your conversation just look their feet because most likely people will mould the expressions on their face being interested in conversation.
 But subconsiously their feet will tell the truth side of their behaviour.

Look At People’s Feet

Essentially, chefs don’t start cooking until everything is, literally, in its place: their instruments and spices are organized, everything is clean, their ingredients are pre-chopped, their ingredients are pre-measured, etc.
Mise en place helps chefs reduce the friction they experience in the kitchen. As a result, chefs are able to cook better meals with far less effort. You can reduce the friction of your positive habits that will help that life changing habit build in your life effortlessly.

"Mise En Place ": Reducing Friction

Sivers tells a short story about a donkey in his book 'Tools of Titans' who is both equally hungry and thirsty. Fortunately, there’s a stack of hay a few feet away from him on his left side and a pail of water a few feet away on his right side. Because the hay and water are equally as far, the donkey can’t decide whether he should eat or drink first. Paralyzed by indecision, the donkey eventually falls over and dies from both hunger and hunger. 
Try to focus on things one by one with determination

Don’t Be A Donkey

Whenever you don’t know if you should say no to something, simply rate it on a scale from 1 to 10. However, there’s one condition: You can’t use the number 7. If you rate something a 7, there’s a good chance you’ll feel obligated to say yes to it when you shouldn’t.
Don’t be scared to have an opinion. Stop playing it safe. Make a decision.

Stop Using The Number 7

"Whining is the first step toward change. It’s the moment when you realize something is very wrong and that you have to take the initiative to do something about it… People who don’t whine are punching bags. They just go about their days, their jobs, their lives, knowing there is nothing they can do to change a darn thing, so why say a word? They see no reason to whine because they know they are incapable of effecting change. Call me a whiner any day.”

If you ever feel like you’re experiencing creative roadblocks in your work or that you’re feeling burnt out, it’s probably time to take a sabbatical.
What’s a sabbatical? Sabbaticals are mini-vacations from your work, which are meant to act as a detox from your daily routine so that you can recharge and get back to work better than before.
Taking a sabbatical, whether it’s for a week, a day, or even just a few hours, is a great way to cultivate new ideas and to avoid burnout in your work.

Take Sabbaticals From Your Work

When you ask someone for their ‘advice,’ this puts the other person in a togetherness state of mind, which helps increase the other person’s desire to support whatever you’re asking them for advice on.
Asking for their opinion, on the other hand, puts the other person in an introspection state of mind, which makes them focus more on themself and not on you.
So whenever you’re seeking input from your customers, peers, or even your boss, it’s worth asking them for their “advice.”

Never Ask For Someone’s ‘Opinion’

Many of us worry what if one day we ran out of money and we constantly think of it and get worry. But what instead we tok a experience what it looks like to be poor byt sleeping in sleeping bag, eating instant oatmeal , wearing same outfit, having cold showers and etc. 
This will reduce the worry of what it be like cause you are kinda prepared for it in sort you had " fear rehearsing ". That will help you to take Risks easier.

Practice What’s It’s Like To Be Poor

The repititon itself becomes the importanat thing; it's form mesmerism

Throughout my entire life, I’ve been fortunate enough to have read 100’s of books written by people who are a lot more successful than I am. People like Nobel Prize winner Daniel Kahneman…

To Have the Great Life You Deserve, Do These 6 Things

Atomic Habits

Atomic Habits

The 3 Breaks You Need to Take Every Day

12 Things I Stole From People More Successful Than Me

Sargun