“Atomic Habits” by James Clear
- The Four Laws of Behavior Change:
- Make it obvious: This law emphasizes the importance of clarity and visibility when it comes to habits. Clear suggests making your desired behavior obvious by removing barriers and cues that trigger unwanted habits. For example, if you want to drink more water, placing a water bottle on your desk can make it more visible and accessible.
- Make it attractive: To make habits more appealing, Clear recommends linking them to enjoyable experiences or rewards. You can make a habit more attractive by framing it in a positive light or associating it with something you already enjoy.
- Make it easy: Simplifying habits makes them easier to adopt and maintain. Clear suggests reducing friction and making desired behaviors as effortless as possible. For instance, if you want to exercise regularly, laying out your workout clothes the night before can make it easier to get started.
- Make it satisfying: Rewards and positive reinforcement are crucial for reinforcing habits. Clear advises celebrating small wins and acknowledging progress to make habits more satisfying. This can motivate you to continue practicing the behavior in the future.
- Habit Stacking:
- Habit stacking involves attaching new habits to existing routines or behaviors. By leveraging the momentum of established habits, you can seamlessly integrate new behaviors into your daily life. For example, if you want to start meditating regularly, you could stack it onto your morning routine by meditating for two minutes immediately after brushing your teeth.
- The Two-Minute Rule:
- The two-minute rule suggests starting new habits with a small, manageable action that takes just two minutes or less to complete. By making habits incredibly easy to start, you overcome the initial resistance and create momentum. Once you’ve started, it’s easier to continue. Over time, you can gradually increase the duration or complexity of the habit.
- Habit Tracking:
- Keeping track of your habits allows you to monitor your progress and identify areas for improvement. Clear recommends using a habit tracker, such as a calendar or journal, to visually represent your efforts and hold yourself accountable. Tracking your habits provides valuable feedback and helps you stay motivated as you work towards your goals.
- The Importance of Environment:
- Your environment has a significant impact on your behavior and habits. Clear emphasizes the need to design your surroundings in a way that supports your goals and minimizes distractions. Whether it’s rearranging your workspace or removing tempting triggers, optimizing your environment can make it easier to stick to your desired habits.
- Identity-Based Habits:
- Building habits that align with your identity can lead to more lasting change. Clear suggests adopting a new identity that reflects the type of person you want to become. By focusing on your identity rather than just your behavior, you can cultivate a sense of self that naturally embodies your desired habits.
the morning miracle
this book applies a rule known as s.a.v.e.r.s
s- silence
a- affirmation
v-visuallization
e- exercise
r- reading
s- scrabbing