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Atomic Habits | James Clear (Second law (Craving): Make it attractive…
Atomic Habits | James Clear
The four laws
Habit building follows 4 phases
Cue
Craving
Response
Reward
Optimize each phase to create a good habit
First law (Cue): Make it obvious
Usually cues are uncouncious ==> have to make our cues obvious so we trigger the habit behaviour counciously
implementation formula: I will (behavious) at (time) in (location)
Habit pairing/habbit stakking: after (current habbit), I will (new habbit)
Second law (Craving): Make it attractive
Idea: use dopamine spikes during anticipation and pleasure (here craving and reward)
Temptation bundling
1) After (current habbit), I will (habbit I need)
2) After (habbit i need), I will (habbit i want)
importance of your close circle
Youa re the average of the 5 closest people to you
Get into a culture where the behaviour you want is the normal behaviour
Importance of language/mindset
consider yourself like someone that do what you want to implement (ex: if your new habbit is to workout, consider yourself an athlete)
Third law (Response): Make it easy
Habbits form on frequency, not time ==> making it easier is more likely to work on the long run than to use brute force
Need to decrease the friction with good ahbits and increase the friction with bad habits
Set up environnement to make it easier to get into your habbit
Habbit are like decision trees
Start well by doing your bed
Key is to stay below a workload where it feels like work
Fourth law (Reward): Make it satisfying
conditionning: what is rewarded is repeated, what is punished is avoided
Humans experience time inconsistency: value present reward more than future reward
Add some immediate pleasure to habbits that pay off in the long run
Add immediate pain to the ones that don't (bad habbits)
At some point, you'll get instrinsic reward (better mood, energy), and won't care so much about the immediate reward
"Incentives start the habbit, identity sustains the habbit"
Use habbit tracker
Powerful because uses multiple laws of behaviour change
Obvious
Attractive
Satisfying
Makes you focus on the process rather than the goal
Tips
Automate the measurement whenever possible
Manual tracking should only be done for most important habbits
record measurement after the habbit occurs
Never miss twice
Missing once is an accident, missing twice is the start of a new habbit
Break a bad habbit: do the opposit
Make it
Invisible
Unattractive
Difficult
Unsatisfying