Atomic Habits - James Clear

Summary

1. Four-step model: cue, craving, response, and reward.
2. The most powerful outcomes are delayed.  People make a few small changes, fail to see a tangible result, and decide to stop.
3. It is not unitl months or years later that we realize the true value of the previous work we hanve done.
4. Forget about goals, focus on systems instead.
5. What we really need to change are the systems that cause those results.
6. Goals are at odds with long-term progress.
7. Ture long-term thinking is goal-less thinking
8. Identity-based habits. Identity->Processes->Outcomes
9. Once your pride gets involved, you'll fight tooth and nail to maintain your habits.
10. After all, when your hehavior and your identity are fully aligned, you are no longer pursuing behavior change.
11. Two steps to change your identity: 1) decide the type of person you want to be 2) prove it to yourself with small wins
12. The habit loop: Cue, Craving, Reward, Response
13. Write a list. If it is a good habit+, bad-.
14. Say out loud the action that you are thinking of taking and what the outcome will be.
15. I will [BEHAVIOR] at [TIME] in [LOCATION]: for example. Studying: I will study English for twenty minutes at 6 p.m in my bedroom.
16. Tie your desired behavior into something you already do each day.
17. Environment design is powerful
18. If you can reprogram your predictions, you cna transform a hard habit into an attractive one.
19. It is remarkable how little friction is required to prevent unwanted behavior.
20. any habits can be scaled down into a 2-minutes versin. Exp: "Read before bed each night" -> Read one page.

 

Pracice

Identity

Don't make any decisions when you're emotional.

PTE test and A good English speaker	Follow the study plan. Learn new words everyday. Small talk with GPT
A good investor	Invest companies that you know. Analyze finacial statements. The majority money is invested into good companies. 30% of money is into risky stocks.
Saving money	Set a saving money amount. Differentiate between needs and wants. Stick to a budget. Wait before making larget purchase.
A good ml / sde engineer	Follow the plan.
Good sleep habits	Go to bed and wake up at same time every day Create a relaxing bedtime routine Limit screen time Don't start "just one more episode"

 

How to create a good habit

Cue	Make it obvious
Craving	Make it attractive
Response	Make it easy
Reward	Make it satisfying

1. Fill out the Habits Scorecard. Write down your current habits to become aware of them.

2. Use implementation intentions: I will [BEHAVIOR] at [TIME] in [LOCATION]
3. Use habit stacking: "After I [Current Habit]", I will [NEW HABIT]
4. Design your environment. Make the cues of good habits obvious and visible.
5. Make it attractive
6. Make it easy
7. Make it satisfying.

How to break a bad habit

Cue	Make it invisible
Craving	Make it unattractive
Response	Make difficult
Reward	Make it unsatisfying

1. Reduce exposure. Remove the cues of your bad habits from your enviornment.
2. Make it unattractive
3. Make it difficult
4. Make it unsatisfying