kindle epub Atomic Habits –

Atomic Habits

Summary ↠ PDF, DOC, TXT or eBook ´ James Clear

This book does a great job of laying down the framework of how habits are formed and shares insightful strategies for building good habits and breaking bad ones Even though I was already familiar with esearch behind habit formation eading through this book helped me approach habits I m trying to adopt or break in my own life from different anglesBut the book suffers from the same problems that seem to plague all self help books In the chapter about tracking habits the author shares an anecdote about Benjamin Franklin s habit of carrying a journal everywhere to track thirteen virtues If you care to know about that story Franklin tried to make a habit of his thirteen virtues by turning it into a thirteen week course where he would work on a different virtue every week and track his progress The TLDR You do not ise to the level of your goals You fall to the level of your systems The best way of building a habit is making it part of your identity Make it easy to start Habits are the entry point not the goal Read 30 books Read before bed every night Read one page Reduce a habit into a 2 minute first step Stick to the plan Professionals stick to the schedule amateurs let life get in the way Don t be a fair weather unner if you want to un a lot Make it hard to do the things you want to avoidMost modern American self help books for engineers or entrepreneurs it is a category for me are too epetitive and too long Atomic Habits is not It does have the category euired set of stories of American mostly men who built a great habit and got to the top but just the ight amount NOTES IdentityThe three levels of change the lower the fundamental3 Outcomes Your goals 2 Processes Your system1 Identit The nuclear option for pimping ebranding fine tuning and perfecting grey cells Atomic also in one egard As long as it works it s perfect down to the smallest part each atom If it fails it s adioactive and self cannibalizing destructing and demotivating To exaggerate we can develop great wo My 2019 girl boss ecommendation Habits do not estrict freedom They create it Building habits in the present allows you to do of what you want in the future This book has helped me build a productive morning outine and I love it Being a morning person has always been a struggle for me but this a morning person has always been a struggle for me #But This Gives You Very Clear And # this gives you very clear and easy steps to create the life you ve always imagined When going through your daily habits ask yourself Does this habit cast a vote for or against my desired identity Being mindful about your day to day activities will open up so many doors This is truly such a life changing book In an episode of the North Star Podcast with David Perrell the software entrepreneur Daniel Gross said something that I thought was wiseThe definition of a habit for me is something that doesn t euire willpower How can I build large collection of habits that are healthy that are correct and save them to RAM in my head so I don t have to think about them I would like to have that done by the end of my 20s I d like to be in a good place in terms of body composition in terms of what I eat in terms of how I work so that I can spend the est of my life not thinking about that stuffI heard this a few weeks before the New Year and I got to thinking about which habits I might want to build or break in 2019 I found the perfect companion to this eflection in James Clear s new book Atomic Habits An Easy and Proven Way to Break Bad Habits Build Good OnesThe motivating idea behind the book is that habits are the compound interest of behaviour Get 1% better each day and you will arely notice a change on any given day but by the end of a year you will be 38 times better than when you started 101 365 378 It s often not possible or useful to try to uantify your skill level maybe you just want to emember to floss but the insight is that huge long term differences can be bor. 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 eveals practical strategies that will teach you exactly how to form good habits break bad ones and master the tiny behaviors that lead to emarkable esultsIf you're having trouble changing your habits the problem isn't you The problem is your system Bad habits epeat themselves again and again not because you don't want to change but because you have the wrong system for change You do not ise to the level of your goals You fall to the level of your syst. N from barely perceptible but consistent short term differences Hence atomic habits pennies that grow into a fortuneClear explains that all habits
or bad play out in stages The cue You perceive a specific signal You see cookies on the kitchen table The craving You feel a ush of desire for a specific eward Your mouth starts watering as you imagine the chocolate chips Melting In Your Mouth The Response You Perform An Action in your mouth The esponse You perform an action pick up a cookie and bite into it The eward You Experience Pleasure As Your pleasure as your is satisfied Your taste buds send gushing thank you notes up to your brainEach stage of this cycle is a lever you can pull to influence your behaviour To build a good habit pull them one way to break a bad one pull them the other way This is the essence of Clear s methodTo build a good habit Make it obvious the cue Make it attractive the craving Make it easy the esponse Make it satisfying the ewardTo break a bad habit Make it invisible the cue Make it unattractive the craving Make it hard the esponse Make it unsatisfying the ewardThe book is broken into four sections one for each stage of the habit cycle Each chapter begins with a short vignette about a historical figure and then dives into a elated piece of advice If you ve done some thinking or eading about habit formation before then you might be familiar with many of these ideas already This was the case for me However even if you feel like you know the landscape well I think you would find at least one actionable idea in the book For the est of this post I ll describe the ideas that I ve implemented myself since eading itHabit stackingOne of the easiest ways to build a new habit is to attach it to an existing one By esolving to start performing a new habit directly following another one that is already ingrained you turn the old habit s eward into the new habit s cue you make it obvious After enough epetitions the new habit is woven into your lifeLast year I developed a stable habit of doing push ups and kettlebell swings after every 25 minute work block throughout my workday When I ead about habit stacking I ecognized an opportunity to use these existing habits as foundations for a new one drinking water Now every time I do my push ups and kettlebell swings I drink a small glass of water I m hydrated than everImplementation intentionsIn a study two groups were asked to make to do lists but one group was given a small tweak that esulted in them accomplishing many tasks than the other They were told to write down with each task the time and location where they intended to complete it They created an implementation intention This is another way to make a behaviour obvious this time by associating the action with a context that can be perceived as the cueI ve started writing down implementation intentions every time I add an item to my to do list Instead of Call the bank to order a new debit card it s Call the bank to order a new debit card in the living oom on Saturday morning While there are still plenty of overdue tasks on my to do list this new habit of writing down where and when I intend to complete each task has helped me cross a number of them offPrime your environmentI first learned the value of this lesson three years ago when I lived in a tiny coach house in Welland Ontario I had always struggled to get out of bed on time but I was teaching courses of my own for the first time and couldn t afford to be late for class So I came up with a solution Each night before bed I prepared my stovetop espresso maker and put it on the stove alongside a clean mug and my phone my alarm When my alarm started inging I had to get out of bed and walk over to the stove to turn it off Immediately I would turn on the stove element and go back to bed for a snooze Ten minutes later I would be woken again by the gurgling of the espresso as well as the fear that it would boi. Ems Here you'll get a proven system that can take you to new heightsClear 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 eaders 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 th. ,
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L over if I didn t get up to turn off the element My eward for getting up the second time was a fresh cup of coffee Ever since then I VE BEEN COMPLETELY CURED OF ve been completely cured of snoozing habitAs Clear explains priming your environment for its next use is a great way to make a desirable behaviour obvious as well as easier After eflecting on this I ve been experimenting with a few changes Pumping up my bike tires as soon as I get home from my evening bike commute This makes it easier to choose the bike as my mode of transport the next day Repacking my gym bag as soon as I get home from the gym This makes it easier to go for a work out whenever I feel like it Filling up a big water jug next to my desk at the end of each work day This makes it easier to stay hydrated the next day Note that putting the water jug there also makes my drinking habit obvious Placing a novel on my pillow after making my bed each morning I m trying to build the habit of eading fiction before bed because I find that it helps me sleepMake it smallI ve used various habit trackers for about four years now and I ve just about settled on TaskLife as my favourite I define a list of behaviours and each day the app asks me whether I ve done them The beauty of it is that I can choose the freuency with which I want to perform each task as well as the time period over which to calculate that freuency It s like Andy Matuschak s system of smoothly atcheting targets with teeth minus a bit of smoothness and all the teethThe most common eason that I ve failed to hit my target freuency has been the size of my tasks they have been too hard For example it s often hard to find the time and motivation for one full hour of writing so I would often skip that habit Even before eading Atomic Habits I had ecognized this problem and made some changes like cutting 60 minutes of writing down to 10 But Clear offered many ways to break down a complex or challenging behaviour into a task that can be completed in under two minutes Since getting started is by far the hardest part of most habits I decided to change all my habits in TaskLife to 2 minutes or under tasks as a way of making it easier to spend time on the things that matter to me Here is the current list of uestions that TaskLife asks me each morning about my previous day along with the freuency with which I aim to complete those tasks over a olling window of 21 days Did you study at least one flashcard 70% Did you ead at least one page of fiction 70% Did you write at least one sentence 55% Did you ead at least one Pocket article 50% Did you play at least one chord on the guitar 50% Did you write at least one sentence in your journal 50% Did you go to bed by 930pm 50% Did you send at least one message to a friend 50% Did you ead at least one page of nonfiction 40% Did you walk through the doors of the gym 25%Automate itLastly the easiest way to make a task easier is to delegate it to a machine As a data scientist I have obviously implemented this one before too I ve automated my health insurance payments my donations to charity my bus pass top ups my memorization efforts my sleep tracking my exercise tracking and my ebalancing calculations in my investment accounts But there are always things to automate and Clear s chapter on the subject got me to eflect on what else I could do Since eading the chapter I ve set up automatic payments on all of my egular bills and on my to do list with an implementation intention is the task of setting up automatic monthly transfers into my investment accountsIn summary I ecommend Atomic Habits If the topic of habit formation is new to you I think this book is probably the best general esource you ll find And if the #topic is already familiar you ll find that the book is a uick and engaging ead with dozens of fresh ideas # is already familiar you ll find that the book is a uick and engaging ead with dozens of fresh ideas you can consider implementing in your life This eview is also posted on my website. Eir craft and vault to the top of their fieldLearn 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 Atomic Habits will eshape 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 edefine an industry or simply an individual who wishes to uit smoking lose weight educe stress or achieve any other goa. ,

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