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Atomic habits - Coggle Diagram

- - - - Primary = food, water, sex
      - Secondary: money, fame, power, status, praise, approval, love, friendship, personal satisfaction.
  - - - Thoughts, feelings, emotions transform a cue into craving
  - - - Friction (both mental and physical)
      - Ur Ability
  - - - They teach us
      - They satisfy us
- - - - Techniques to raise ur cue / awareness
        
        Pointing-and-calling
        
        Verbally calls out
        
        Habit scorecard
        
        List your daily habit and rate + or -
        
        Which of these behaviors help me become the type of person I wish to be?
        
        Implementation Intention
        (use "location" and "time" cues)
        
        Plan you make beforehand about when and where to act
        
        Formula : "When situation X arises, I'll perform response Y."
        
        Many people think they lack motivation when what they really lack is clarity.
        
        Habit Stacking
        (use "current habit" as a cue)
        
        = Stack new habit on top of what you're already doing each day.
        
        Formula : "After CURRENT HABIT, I'll NEW HABIT"
        
        Don't ask urself to do a habit when u're likely to be occupied with sth else.
        
        Work best when the cue is highly "specific" and "immediately" actionable
        
        e.g. Do push up after lunch
        
        when? and where?
        
        Design Ur Environment
        (it's the key, not motivation)
        
        many of the actions we take each day are shaped not by purposeful drive and choice but by the most obvious option.
        
        One space, one use
        
        To Improve Perseverance/Grit/Willpower
        
        Not by becoming more disciplined person, but by creating a more disciplined ENV
        
        We're the product of ENV we live in.
  - - - Dopamine driven feedback loop
    - - Temptation Bundling
        
        Linking an action u want to do with an action u need to do.
        
        e.g. Exercise (need to do) to power Netflix (want to do)
        
        e.g. ABC popcorn, wine, relax (viewers want to do) linking with their show (need viewers to do)
      - Habit Stacking + Temptation Bundling
        
        Formula:
        
        After CURRENT HABIT, I'll HABIT I NEED.
        
        After HABIT I NEED, I'll HABIT I WANT
        
        e.g. After getting morning coffee, I'll write a diary (need).
        After I write a diary, I'll read the news (want)
    - - We imitate the habits of 3 groups:
        
        The close
        
        To make habits more attractive = Join the culture where
        
        Ur desire behavior is the normal behavior
        
        U already have sth in common with the group
        
        Nothing sustains motivation better than belonging to the tribe. (It transform personal quest into the shared one)
        
        The many
        
        The powerful
        
        Once we fitted in, we start to look for the way to stand out
        
        We imitate ppl we envy
        
        To enjoy approval, respect, and praise of others = We find it attractive
    - - Your current habits are not necessarily the best way to solve the problems you face; they are just the methods you learned to use. Once you associate a solution with the problem you need to solve, you keep coming back to it.
        
        e.g. smoke when stressed
      - Reframing each cue associated with the bad habit and give it new meaning
        
        e.g.
        You think smoking is something you need to do to be social, but it’s not. You can be social without smoking at all.
        You think smoking is about relieving stress, but it’s not. Smoking does not relieve your nerves, it destroys them.
    - - Reframing your habits to highlight ur benefits rather than their drawbacks
        
        e.g. "If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.”
      - Create a motivation ritual
        
        Associate ur habit with sth u enjoy
        
        e.g. you always play the same song before having sex
  - - - Taking action vs being in motion
      - Start with repetition, not perfection
        
        habit forms base on frequency, not time
        
        standardize before u optimize (can't improve habits that doesn't exist)
      - Reduce friction not try hard to overcome it
        
        the best way = ENV design
        
        e.g. prepare ur running equipment ahead of the time.
        
        Make good behaviors easier bad behaviors harder
      - To stop procrastination
        
        Use the Two min. Rule
        
        Begin with the easiest phase (gateway habit)
        
        Separate a habit into phrases
        
        e.g. P1) Very easy : put on running shoes
        P2) Easy : walk ten min.
        P3) Mod : Walk 10,000 steps
        P4) Hard : Run 5K
        P5) Very Hard : Run a marathon
        
        Make good habits inevitable, bad habits impossible
        
        Create a "commitment device"
        
        A way to lock in future behavior, bind you to good habits, and restrict u from bad one.
        
        e.g. Lack cloth to go outdoors, he remained in his study and wrote furiously.
        
        e.g. purchase outlet timer to cut the router power off at 10am each night to prepare for a bed
        
        = A Choice you make in the present that ctrls ur actions in the future
        
        Increase friction until u don't have the option to act
        
        e.g. install cash register to prevent fraud
- - - - Your outcomes are a lagging measure of your habits.
        
        Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.
    - - changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.
  - - - 1: Winners and losers have the same goals.
      - 2: Achieving a goal is only a momentary change.
        
        You need to fix the problem at root clause, that is, the system not the result (goal).
      - Goals restrict your happiness.
        
        "Either or" conflict
        
        either you achieve your goal and are successful or you fail
        
        When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy.
      - Goals are at odds with long-term progress.
        
        Goal = To win the game
        Process = To continue playing the game
  - - - You want to maintain the habits of who you want to become.
      - you may start habits with motivation, but the only reason you'll stick with it is it becomes part of your identity.
      - goal isn't the read the book but to become a reader.
        goa isn't to run a marathon, but to become a runner.
      - Every action is a vote for the type of person you wish to become
    - - Decide who u wanna be
      - Prove it to urself with small wins
    - - Ur habits shape ur identity and ur identity shapes ur habits.
      - Use "identity", "values", "principles" drive the loop rather than your results