New habits seem achievable when you see others doing them every day. Ex: If you are surrounded by fit people, you’re more likely to consider working out to be a common habit. -Atomic Habits, p.117 Continue reading Join a culture where your desired behavior is the normal behavior.
Temptation bundling The strategy is to pair an action you want to do with an axction you need to do. Based on Premack’s Principle, it states that “more probable behaviors will reinforce less probable behaviors”. You can even pair it with habit stacking: After I [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT]. Ex: After I get back from my lunch break, I will call three potential clients (need). After I call three potential clients, I will check ESPN (want). -Atomic Habits, p.111 Continue reading How to make your habits more attractive?
Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships. Think in terms of how you interact with the spaces around you. For one person, her couch is the place where she reads for an hour each night. The good news? You can train yourself to link a particular habit with a particular context. -Atomic Habits, p.87 Continue reading One space, one use
Every habit is initiated by a cue, and we are more likely to notice cues that stand out. -Atomic Habits, p.85 Continue reading Create obvious visual cues can draw your attention toward a desired habit.
Habit Stacking When it comes to building new habits, you can use the connectedness of behavior to your advantage. 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. Fogg’s habit stacking formula is: “After I [CURRENT HABIT], I will [NEW HABIT].” Ex: After I take off my work shoes, I will immediately change into my workout clothes. -Atomic Habits p.72 Continue reading This is the best way to add a new habit into your routine…
But the cues that spark our habits become so common that they are essentially invisible. Here’s how to notice them. Pointing-and-Calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level. Real life example: The Japanese railway system is regarded as one of the best in the world. If you ever find yourself riding a train in Tokyo, you’ll notice that the conductors have a peculiar habit. As each operator runs the train, they proceed through a ritual of pointing different objects and calling out commands. […] Before each train departs, … Continue reading The first step to change your habits is awareness
Cue Make it obvious Craving Make it attractive Response Make it easy Reward Make it satisfying How to break a bad habit: Cue Make it invisible Craving Make it unattractive Response Make it difficult Reward Make it unsatisfying -Atomic Habits, p.54 Continue reading How to create a good habit:
Cue The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Our prehistoric ancestors were paying attention to cues that signaled the location of primary rewards like food, water, and sex. Today, we spend most of our time learning cues that predict secondary rewards like money and fame, power and status, praise and approval, love and friendship, or a sense of personal satisfaction. Craving They are the motivational force behind every habit/ What you crave is not the habit itself but the change in state it delivers. Ex: You are not … Continue reading The breakdown of a habit: Cue, Craving, Response, Reward
In fact, the people who don’t have their habits handled are often the ones with the least amount of freedom. If you’re always being forced to make decisions about simple tasks – when should I work out, where do I go to write, when do I pay the bills – then you have less time for freedom. -Atomic Habits, p.46 Continue reading Habits do not restrict freedom. They create it.
You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity. The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician. -Atomic Habits, p.34 Continue reading True behavior change is identity change
Roadmap to Billions 