James Clear is the author of the incredible book Atomic Habits. In this New York Times Bestseller, James explains a clear and powerful plan to change any habit. This week I explore this excellent work. Writing at jamesclear.com since 2012, James book has sold more than 1 million copies worldwide. He is also known for his popular 3-2-1 newsletter.
ATOMIC HABITS
A habit is routine or behaviour performed regularly
The quality of our lives depends on the quality of our habits
The Fundamentals
The Surprising Power of Atomic Habits
Aggregation of marginal gains… tiny improvements in everything you do
Improve by 1%
Compound interest
Productivity Compounds
Knowledge Compounds
Relationships Compound
Stress Negativity Outrage Compound
Outcomes measure of habits
Plateau of Latent Potential… no improvement until finally a shift
FOCUS ON SYSTEMS NOT GOALS
- Winners and Losers have the same goals
- Achieving goal only momentary change
- Goals Restrict Happiness
- Goals are at odds with long term progress
HOW HABITS SHAPE IDENTITY
OUTCOMES – GET
PROCESS – DO
IDENTITY – BELIEVE
I’m the type of person WHO
Goal is become a reader
Every action you take is a vote for the type of person you wish to become
- Be clear of who you want to be
- Prove it to yourself with small wins
What would a ______ person do?
Habits created by patterns that solve problems and become automatic.
remember past so can predict what will work in future
4 STEPS OF HOW HABITS WORK
CUE (trigger)
CRAVING (problem)
RESPONSE (solution)
REWARD (satisfy and teach) (solution)
4 LAWS OF BEHAVIOURAL CHANGE
BUILDING NEW HABITS
MAKE IT OBVIOUS
MAKE IT ATTRACTIVE
MAKE IT EASY
MAKE IT SATISFYING
BREAKING BAD HABITS
MAKE IT INVISIBLE
MAKE IT UNATTRACTIVE
MAKE IT DIFFICULT
MAKE IT UNSATISFYING
MAKE IT OBVIOUS
Human brain is a prediction machine
Cravings arise because of hormones and chemicals circulating through your body
Habit cues become invisible
Pointing and Calling… make us aware of invisible cues
Habit scorecard… does this habit help me to be who I want to be?
Implementation intention… when X arises I will perform response Y
Habit Stacking BJ Fogg – attach habit to other habits… AFTER DOING X ____ (BE SPECIFIC)
Environment matters more than motivation
Cues become contextual after a while
Change the environment or rearrange it
People with good self control spend less time in tempting situations
When you notice something you want it more
MAKE IT ATTRACTIVE
Bliss point for each product
Food… everything exaggerated form… photoshopped…
Dopamine released when anticipate reward as well as achieve reward
Temptation Bundling (After this I will do that) Ronan Byrne
Social Norms – Imitating THE CLOSE, THE MANY, THE POWERFUL (status and prestige)
Cravings come from – conserve energy, food and water, love and reproduce, bond others, social acceptance and approval, reduce uncertainty, achieve status and prestige
Create routines do something you enjoy before the habit you don’t
MAKE IT EASY
Motion vs Action
Make it automatic
Frequency over time
Law of Least Effort.. gravitate toward easier work
Create environment where doing right thing is easiest thing to do
Reduce and Increase friction
Decisive Moments during day
Two minute rule… make it a habit
Commitment device (make hard… stop internet)
Technology impact
MAKE IT SATISFYING
What is reward immediately in repeated
What is punished immediately is avoided
Your actions instantly deliver clear and immediate outcomes
Immediate return environment vs delayed return environment
Costs of good habits in present. bad habits in future.
Reinforcement… need to feel successful
Label savings account Holiday etc
Habit tracking – keep us honest, progress, satisfying
Professional
The habit contract… verbal or written agreement state commitment and punishment if not follow
Accountability partner
Choose habit that suits you
Explore then focus
Just manageable difficulty / Flow motivation
Still show up even when not motivated
Variety rewards won’t create a craving… amplify the cravings we experience already because they reduce boredom
When master habit unconscious as easier to let it slide
Habit and Deliberate practice = Mastery
Tie to Identity
Reflect and Review
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