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-Atomic Habits
-The power of the HABIT
-Better Than Before Untitled-1
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-Atomic Habits
-The power of the HABIT
-Better Than Before 
13/5/20
-Atomic Habits
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2- make it Attractive
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Anticipate
feel-good Anticipate pleasureable activities
e.g. kisd enjoy Xmass OR daydream upcoming date pleasurable
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Example
e.g.1 Cycling at certain speed => Watching Netflix
e.g.2 read gossip magazine => only at Gym
e.g.3 call 10 prospect => 30 min of ESPN
3- make it Easy
focus on Reducing Friction
e.g. hopeless sending greeting cart > wife box of cards at home > EASIER to send on vacations
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Two Minutes Rule => Any activity > into habit > DOABLE within 2 min
e.g.1 Not one book every week make Two pages per night
e.g.2 Not Marathon run Pull shoes after work head out
4- make it Satisfying
Become a satisfying experience
e.g. new soap in Pakistan > reduction in diarrhea > Due using Soap > How make habit? > Free Soap > Hand-washing pleasant satisfying experience
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Advance tactics
1- Habit tracking
keep record of habit
using calendar or diary (habit tracking is attractive)
2- Habit contract
impose negative consequences if fail
e.g. commit to get weight down to 200LB > if fail $100 trainer + $500 wife =>ppl opinion matter > more likely to stick to Habit
3- Actionable advice
build on natural momentum that comes from habit you already have
e.g. meditation habit > commit to meditate habit Each morning > When finish Your Coffee
-The power of the HABIT
Willpower
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[PREPARE BEFORE DISASTER]
LATTE method example Starbucks employeestext
Listen, Acknowledge, Take action, Thanking, Explain
by practice Over & Over LEARN What to do in a stressful situation.
Willpower is like muscle
1-EXHAUST because of the Concentrating & Tedious work => have no willpower left
2-WILLPOWER WORKOUT engaging in habit demand resolutione.g strict DIET => Strengthen your will power**
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research 1960 Stanford study: group of 4YO, marshmallow > wait 15 min eat x, no eat 1 more => result best grade in school + less drug addiction
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-Better Than Before
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New beginnings
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e.g.1. move to new place => overhaul diet
e.g.2. new uni => more exercise & less TV
e.g.3. marriage lady fat - divorce men Fat
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Treat Not Reward
WARNING: don't do too many rewards after all doing things
e.g. study 2 group child>coloring > one received reward > less likely to continue
Treat different from reward; i.e. don't need to earn just sth give yourself => spontaneous gift rather than a planned one
e.g. 5 min strol in sun, smell a flower
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