11 Feb 23 8:12 pm type: tags: books-2021
Atomic habits
by James Clear
Real change comes from the compound effect of hundreds of small habits that accumulate to produce remarkable results.
3 key points
- The 1% rule
- Screw goals and focus on systems
- Identity > Outcome
Why does 1% matter?
Power of compounding.
If we can get better 1% each day for a year, we end up 37% better.
Habits are the compound interest of self-improvement.
Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.
The outcomes will be delayed, so there will be an initial valley of disappointment
Screw goals, focus on systems
Winners and losers have the same goal
”Achieving a goal is only a momentary change”
Goals restrict our happiness.
The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game.
Enjoy the process, rewards will come automatically.
The score takes care of itself.
Identity change is the north star of habit change
The ultimate form of intrinsic motivation is when a habit becomes part of our identity.
Instead of focusing on the outcome, inhabit it into your identity.
How do we build those habits ?
- Cue
- Craving
- Response
- Reward
You have to optimize all 4 of these.
Cue triggers the brain to initiate an action, craving provides the motivation needed to start, the response is the action or the habit performed, reward is the end goal.
Make your environment most suitable for you to start doing the action.
“You wanna put fewer steps between you and the good behaviours, and more steps between you and the bad behavior”
it’s like your gently being nudged in the right direction.
Make the habits attractive.
Reduce the friction, and make it easy.
”Friction is the most powerful force in the universe.”
Reducing the friction to make doing the good thing easier will pay dividends in the long run.
What is immediately rewarded is repeated, What is immediately punished is avoided.
Attach some form of immediate gratification, so that we can make it immediately satisfying.
Behaviors are effortless when it’s Obvious, Attractive, Easy and Satisfying.
Small habits compound, but they collectively and at given time, they can hold remarkable power that can bring remarkable change to our lives.
references
ali abdaal atomic habits summary