Atomic Habits

from 「The Surprising Power of Atomic Habits」

1. 良い習慣も、悪い習慣も、時間に従って、倍の効果にできる 1.1　の365乗は37.78　0.99　の365乗は00.03
2. 良い習慣を努力して続く間、linearな成果を見たいが、よくあるのは、見えない。そのため、失望になりやすい 事実は、「"critical threshold" or "Plateau of Latent Potential"」とのものがあるから、長い期間で、効果は見えないが、努力の実は実にどんどん積んでいる、一瞬的に、その臨界点に着くと、指数な進捗は見える。　氷は室温の26度環境で置くと　27、28度　→ なんでも変わらない　29ー31度　→ なんでも変わらない　32度　→ 溶けた水滴は出てくる

How to Develop a good habit / Destroy a bad habit?

The Habit Loop

1. Cue [Noticing]

   例：last experiment of had a good dish in a new restaurant

   1. ✅ Obvious

   2. ❎ Invisible

      例：the restaurant has moved other place.

2. Carving [Wanting]

   例：you want to try the same dish again

   1. ✅ Attractive

   2. ❎ Unattractive

      例：the restaurant changed chef, so that the dish is not good any more.

3. Response [Doing]

   例：order the same dish again

   1. ✅ Easy

   2. ❎ Difficult

      例：the price of the dish becomes expensive

4. Reward [Liking] (→go to 1 and continue the Loop)

   例：you eat it again

   1. ✅ Satisfying

   2. ❎ Unsatisfying

      例：the dish is not good enough as last experiment.

How to be aware of your habits:

unconscious level→conscious level

[Pointing and Calling System]

The Habits Scorecard

1. Take inventory of your daily activities
2. Determine good, bad, and neutral habits
   • Good Habits ➕
   • Bad Habits ➖
   • Neutral Habits 🟰
3. Verbalize it

   1. The action you are about to do

   2. The desired action you should take

   3. The consequences of the action you are about to do

      exp:

      To Stop a Bad Habit:

      When pick up a cookie, you can say:

      1. Eat cookies(Will)
      2. Do not eat cookies(Should)
      3. Weight gain(Will Results)

      To Increase a Good Habit:

      When you’re going to do laundry, you can say:

      1. Do Laundry + Tomorrow (Will + Time)
      2. Need to do laundry(Should)
      3. Keep room clean and organized(Will Results)

Tip: how to Stay Impartial

• Put on different hats
  • (To play another role expect for your normal role)
• Write in third person
  • I/Me→Her/She
• View in different perspective