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Atomic Habits – summary:

Goals (Momentary change)

System (Long term change)

The [Filter]. What you Focus on.

[Process] in place. Fix your System! What you do.

Your [Direction]. Which way outcomes will go.

You don’t rise to the level of your goals, but fall

to the level of your system”.

 

Good & Bad habits compound, so if you get 1% better everyday, you’ll be 37X better by the end of the year.

 

Change your Identity, is key to archiving the habit.

I am a, Great [ Programmer / etc… ]. I’m the kind of person who likes to stay fit.

Good Habits Loop do as follows:

Loop

Stage

Do the following

Equivalents (what each stage equals)

Cue

1st

Make it Obvious

The trigger.

Craving

2nd

Make it Attractive

Desire for change of state.

Response

3rd

Make it Easy

The Habit.

Reward

4th

Make it Satisfying

What you get.

 

Bad Habits – try to make as follows:

Cue

1st

Make it Invisible

Craving

2nd

Make it UN-Attractive

Response

3rd

Make it Difficult

Reward

4th

Make it UN-Satisfying

 

Start with a new small habit, make it so easy you can’t say no!

 

Examples of Cues: Cell Phone, Remote Control, Cookies/Candy/Food.

 

Implementation Intention Formula: I Will, [Behavior] at [Time] in [Location].

 

Habit Stacking Formula: After [Current Habit], I will [New Habit].

Ex: When I, [ Serve Myself a Meal ], I will [ Always put Fruit/Healthy... on my plate first ].

 

Temptation Bundling Equation:

1) After [Current Habit], I Will [ Habit I Need].

2) After [Habit I Need], I will [Habit I Want].

 Your Desired Behavior, should become the Normal Behavior.

 

Replace the word: Have to, with Get to:

 I [ get ] to exercise. I [ get ] to wake up early.

 

Ease: Reduce the friction of good habits and Increase the friction of bad habits.

Setup things to do before you wake, have them Ready for you in the morning time. Don’t burn out….

 

Incentives start the habit, Identity sustains the habit. Stick with it...