Good Habits

#Short Summary of Atmic Habits

#The Book in Three Sentences

  • An atomic habit is a regular practice or routine that is not only small and easy to do but is also the source of incredible power; a component of the system of compound growth.
  • Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change.
  • Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.

#The Five Big Ideas

  • Habits are the compound interest of self-improvement.
  • If you want better results, then forget about setting goals. Focus on your system instead.
  • The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
  • The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
  • Environment is the invisible hand that shapes human behavior.

#Quotes

  • GOALS Ask yourself, “Who is the type of person that could get the outcome I want?”
  • GOALS The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
  • HABITS STACKING The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].
  • HABITS STACKING The two most common cues are time and location.
  • HABITS STACKING The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION].
  • ENVIRONMENT Make the cues of good habits obvious in your environment
  • HABITS CARWING One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.
  • HABITS CARWING Create an environment where doing the right thing is as easy as possible.
  • ROUTINE Walk Slowly, But Never Backward
  • ROUTINE Focus on taking action, not being in motion.
  • ROUTINE The amount of time you have been performing a habit is not as important as the number of times you have performed it.
  • NOTE Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.
  • NOTE The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.’
  • NOTE Standardize before you optimize. You can’t improve a habit that doesn’t exist.
  • ROUTINE We are more likely to repeat a behavior when the experience is satisfying.
  • ROUTINE The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.”
  • NOTE One of the most satisfying feelings is the feeling of making progress.
  • ROUTINE Don’t break the chain. Try to keep your habit streak alive.
  • ROUTINE Never miss twice. If you miss one day, try to get back on track as quickly as possible.
  • NOTE The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
  • NOTE Reflection and review is a process that allows you to remain conscious of your performance over time.