- Atomic habits how to#
- Atomic habits pdf#
Habits are programs/functions/solutions to reoccurring problems. Our brain is a prediction machine that attempts to minimize surprise ( Karl Friston). We are like cats in a puzzle box ( Edward Thorndike). Atomic habits how to#
James Clear 3 – How to Build Better Habits in 4 Simple Steps Habits can help you achieve all of these things, but fundamentally they are not about having something. It’s not about achieving external measures of success like earning more money, losing weight, or reducing stress. It’s not about flossing one tooth each night or taking a cold shower each morning or wearing the same outfit each day. Spend money on tools and care.īuilding better habits isn’t about littering your day with life hacks.
“Are you becoming the type of person you want to become?” – James Clear. “Identity change is the North Star of habit change.” – James Clear. Begin with the end in mind ( 7 Habits of Highly Effective People). Decide the type of person you want to be. The Two-Step Process to Changing your Identity. Bayesian Updating of our identity and beliefs. Need to be able to drop and add parts of our identity to change our habits long term. “Every action you take is a vote for the type of person you wish to become.” – James Clear. 
“The process of building habits is actually the process of becoming yourself.” – James Clear. Excellence, then, is not an act, but a habit.” – Aristotle Identity = “repeated beingness” = (essentitas = being) + (identidem = repeatedly). Try starting from the core and move outwards. The Plateau of Latent Potential 2 – How Your Habits Shape Your Identity (and Vice Versa) You fall to the level of your systems.” – James Clearįigure 2. “You do not rise to the level of your goals. Systems need a goal as a direction/compass. You do not need to choose between the two. The purpose of building systems is to continue playing the game.” – James Clear “The purpose of setting goals is to win the game. Problem #4: Goals are at odds with long-term progress. “Desire is a contract that you make with yourself to be unhappy until you get what you want.” – Naval Ravikant. Problem #3: Goals restrict your happiness. Problem #2: Achieving a goal is only a momentary change. Problem #1: Winners and losers have the same goals. The Plateau of Latent Potential & Valley of Disappointment (Figure ). Yet at the 101 blow, it will split in two. stonecutter hammering 100 times with nothing. “Your work was not wasted it is just being stored.” – James Clear. Bamboo can barely be seen for the first five years (roots) before exploding 90 feet into the air within six weeks. Cancer spends 80% of its life undetectable, then takes over the body in months. The overnight success takes 10 years of build-up. Progress is like an ice cube sitting in a warming cold room. 
“Your outcomes are a lagging measure of your habits.” – James Clear.A plane off by 3.5 degrees when it takes flight results in hundreds of miles of error.“Habits are the compound interest of self-improvement.” – James Clear.1% improvement better for a year = 37.78 versus 0.03 if you decline daily.British cycling team improved 1% in many areas and drastically improved their performance over time.*** Most pictures in this article come from the book and can be found here.īook Notes The Fundamentals – Why Tiny Changes Make a Big Difference 1 – The Surprising Power of Atomic Habits Make sure to read this short article on why you should think twice before adopting a tool.
Atomic habits pdf#
You can download to original PDF file here.įor those of you who are obsessed with tools, I have used CMAP Tools to create this mind map. They tell us what to work on.” – James Clear
“Genes do not eliminate the need for hard work. Commitment devices are a powerful tool when combined with social accountability. Track process metrics over outcome metrics. Which habit/decision has a domino effect on the rest of your day? “Sometimes success is less about making good habits easy and more about making bad habits hard.” – James Clear. “Standardize before you optimize” – James Clear Focus on the big rocks and learn to embody your values/identity with small wins. The goal is not to fill your day with meaningless lifehacks. (“Environment is the invisible hand that shapes human behaviour.” – James Clear) We want the sensations that come with it. The reward that closes the habit loop is often the satisfaction of the craving. Behaviour change is simply the means to get there (feedback loop). Habits are really about identity change. Post Views: 1,088 Reading Time: 16 minutes An Easy & Proven Way to Build Good Habits & Break Bad Ones
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