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The Atomic Habits Book
Small changes for amazing results
The writer begins with a story with of hiting his own face with a baseball, because of which his eyes popped out of their place due to the severity of the blow, and he fell into a coma. After recovering from this incident, he felt as if everything in his life had stopped. However, after recovering, he returned to baseball again. Two years after his injury, he began his studies at Denison University, when he discovered the power of simple habits and changed his life. He became a university athlete and developed good habits, organizing his life from early sleep and cleaning his room day after day, bit by bit, which led to his feeling of confidence and self-belief, and all these habits were reflected in his studies, which enabled him to obtain an excellent grade.
Habit:Behavior performed periodically or automatically.
And when permanent habits accumulate, they will lead to results that you will not even be able to imagine. James Claire has become one of the thirty-three players in the American college players team, and all this thanks to the atomic habits. What you need to know is that small changes that seem insignificant at first will accumulate over time and turn into amazing results. And now we're going to show you author James Clear's method for building a plan for building good habits: habits that last a lifetime.
Why do small changes make a big difference?
Never underestimate the improvement of 1 percent, because with time and accumulations you will be able to reach 100 percent. We humans by nature push ourselves whether to lose weight, write a book, or even win a championship, to get everyone talking about us by making one big improvement. Then we give up and do not reach our goal that we want, but to improve by 1 percent will make us not give up easily and get an amazing result in the long run. After a year of habits, you will end up achieving 37 times better results than before. The results you obtained now are only a measure of what you are accustomed to. Your weight, for example, is a late measure of your eating habits, isn't it! When you eat fast food in one day, the scale will not move much, but when that bad habit accumulates, what do you expect to happen? I don't need to show you the damages, you know them, of course.
There are two types of accumulation:
1-Positive Accumulation:It leads to the accumulation of productivity, knowledge, and relationships.
2- Negative Accumulation: builds up stress, negative thoughts, resentment.
Imagine you have an ice cube in front of you on the table and the room temperature slowly starts to rise, 26 27 28 31 Nothing happens yet, 32 the cube starts to melt. There is a moment of sudden progress in life that comes to those who have not given up on their habit. Habits don't seem to make a difference until you reach a certain moment that opens you to a new level that you could not imagine, and you are on your journey to form a habit that you will encounter the valley of frustration that will be the station in which either your life will change or remain the same.
We expect success to move in a linear fashion, but unfortunately not, it does so because there is a valley of frustration. But everything I worked for is a store and the curtain will not be revealed until after a while
Forget the goals and focus on the systems, but the question now is what is the difference between them?
If you are an entrepreneur, your goal will be to build a company. Your system is how you market and hire employees. The best way to succeed is to get better every day. Does that mean that goals are useless? Of course not, but there are some problems.
The first problem:Winners and losers have the same goals, goals do not differentiate between them.
Second problem:Achieving a goal is only a momentary changeAchieving your goal will solve your problem in an instant, so we must change the systems.
Third problem:Goals set limits to your happinessWe humans will not be able to relax forever, so why then lock ourselves in a narrow space of happiness? We should love the process, not the end product.
Fourth problem:Goals conflict with long-term progressThe purpose of setting goals is to win, but the purpose of building the system is to continue to win.
How do habits shape your identity?
Changing our habits is difficult for two reasons:
1- We changed the wrong things that are not required to be changed
2- We changed habits in the wrong way
(What You Get) Layer One: Changing Results, Losing Weight, Publishing a Book
Layer two: changing processes, getting used to meditation (what you do)
Layer Three: Changing Identity, Changing Beliefs (what you believe in)
Example of outcome-based and identity-based habits: Two people resist smoking a cigarette. The first is offered it and says, "No, I'm trying to quit." As for the second, he said: ((No, I am not a smoker)). A slight difference, but the second person's habit was based on his identity, while the first person's habit was based on the result. He still believed that he smoked.
The more proud you become of a particular aspect of your identity, the more motivated you will be to maintain the habit associated with that identity. We must change the belief behind the behavior we denyMay so that we can abide by it. The goal is not to read a book, but to become a reader.
Our behaviors are a reflection of who we are and who we believe we are and is a double edged sword, the deeper they go the harder it becomes to change them. This is why it is difficult for us to form some good habits because they contradict our identity. The question now is how did our identity form?
Our identity was formed from our habits, of course, which means that it is acquired, not instilled, and habits are the embodiment of your identity. When you make your bed every day, you embody the identity of an organized person. And the more you repeat it and stick to it, the more you strengthen and believe in it.
Every habit you do not only brings you results but also makes you self-confident.
First: Determine the type of person you want to be (what are your principles and values)
Second: Prove this to yourself through simple gains (down 3 kilos).
Our habits now are nothing but a series of automatic solutions that solve the problems we always face. And when we form a habit, the level of activity in the brain decreases, because the habit is nothing but a memory of the steps we have taken previously to solve a problem in the past. Our habits do not restrict our freedom, but rather lead to it. Without healthy habits, you will appear to be in a state of energy need. We need to transfer our habits from the conscious mind to the conscious mind, which will make them automatic and easy, and this will not happen until after a while.
The four simple stages of habit building:
1- Signal
2- craving
3- response
4- reward
Each of these stages has a basic task to configure
A habit, and it acts as a feedback loop that will repeat as long as you are alive
Habits loop:
1- The signal : the information that predicts reward
2- Craving: is the stimulus or desire. You don't crave a cigarette, you crave the relief it provides.
3- Response: the actual habit you make, and it depends on how much you stimulate.
4- Reward: the stage of satiety and liberation from craving.
These four steps are divided into two phases:
1- The problem stage
the signal : Alert the phone when a message arrives
the craving : Want to know its content
2- The solution stage
the response : holding the phone and reading it
the reward : Satisfy Tuck by reading it and constipation becomes associated with the alarm
The four laws of behavior change: can be applied to any field
1- The first law(Signal)
How to build a good habit (make it obvious)
How to kick a bad habit (make it subtle)
2- The second law(yearning)
How to Build a Good Habit (Make It Engaging)
How to kick a bad habit (make it unattractive)
3- The third law (response)
How to Build a Good Habit (Make It Easy)
How to kick a bad habit (make it hard)
4- Fourth Law(bonus)
How to build a good habit (make it fulfilling)
How to kick a bad habit (make it unsatisfying)
The railway system in Japan is one of the best systems, and they have a strange habit, which is that if the train is running or entering a station, they shout and the call is loud with everything that happens. This process is called ((the signal and the call)) and it was designed with the aim of preserving safety and reducing errors, and because of this process, the percentage of accidents decreased. The reason for this is because it raises the level of perception from the conscious level to the conscious which makes the train operators use their senses.
We need to point and call in our personal lives to be more aware of our behaviors. First we need action
((Habits card))
Next to each good habit in your list, place a sign (+) and next to each bad habit (-). And when you do a bad habit, speak out loud, because you make your consequences more tangible and realistic.
The importance of developing a plan for choosing the time and place of work is no less important than the classification of habits, as it is very effective in sticking to goals. We say ((we will write more)), but we do not specify when and where, and we leave it to chance, hoping that we will only remember. We then think that we lack motivation, but we lack clarity.
Plan coordination: I will perform [behavior] at [time] at [place].
And your work on the plan will also help you to say no to many things that will hinder your progress, we say yes because we are not clear about what we need to do.
Habit stacking strategy
Habits stacking:Identifying an existing habit and then appending a new behavior to it.
Habit stacking formula: After [current habit] I will do [new habit].
Example: After I take off my shoes, I will immediately change into my training uniform.
Motivation is overrated while environment matters more
Thorndike wanted to change the eating habits of hospital workers, so she and her colleagues decided to change the architectural look of the hospital cafeteria. They put water bottles next to the dining tables and soda water in the refrigerators. After three months, sales of soda water in the hospital decreased by 11%, and sales of bottled water increased by 25%.
How do you make a habit irresistible?
By making the habit driven by dopamine, the more the stimulus increases, and this can be done by working on the theory of accumulating temptations and expecting reward.
Attractive grouping: combining an action you want to do with an action you need to do.
Example: After I play video games, I will read a book (something I need).
The role of family and friends in shaping our habits
The more acceptable and respected the behavior we do, the more attractive it will be.
Our culture influences what behaviors are attractive to us and which behaviors we avoid, as we tend to imitate their habits naturally.
It's always been the jobs that require the least amount of work that we naturally gravitate toward; Law of Least Effort. When we increase the difficulties of bad behavior, and the higher the difficulty, the more difficult our adherence to that habit. When we reduce the difficulties of good behavior and are in an environment where it is easy to do the right thing, the habit will be easier to stick to.
The two-minute rule:When starting a new habit, take no more than two minutes to do it.
Example: reading one page before going to sleep.
The goal of the two-minute rule is to master the initiating habit that will continue to influence your behavior for the next few minutes. When we do something for two minutes every day, it is better than not doing it. When we repeat that rule over time and master it, we will be able to move to the next levels until we form the habit we want.
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