My rating: 3.99* / 5
Format: Audible
My thoughts/review:
Atomic Habits is a phenomenal read if you want to change something about your life.
(Hopefully, everybody reading this does...)
This book has it all:
To get the most out of this book, you obviously need to implement what you learn. So, I am going to start a daily meditation habit as per the guidelines in the book.
Simply put, I some of the concepts already.
Kaizen principle, action taking vs action faking, event vs process, habits dictate lifestyle, and other topics found in Atomic Habits are nothing new to me.
If I hadn't read UNSCRIPTED and TMF already, Atomic Habits would have been much more earth-shattering. And definitely five stars out of five.
Yet, I still recommend this book to everybody. Even if you don't benefit whatsoever from the advice, the book itself is pleasant and entertaining.
Favorite chapter: Chapter 13, Procrastination and the 2-Minute Rule (Make it easy)
Main Takeaways:
Format: Audible
My thoughts/review:
Atomic Habits is a phenomenal read if you want to change something about your life.
(Hopefully, everybody reading this does...)
This book has it all:
- Actionable advice for changing your habits
- Pragmatic applications to business, fitness, addiction, parenting, reading, writing, meditation... at least part of this book will resonate with you, guaranteed
- Well-crafted stories about the author's own life and others'
- Science and statistics to back his claims up
To get the most out of this book, you obviously need to implement what you learn. So, I am going to start a daily meditation habit as per the guidelines in the book.
- Make it obvious. After I brush my teeth, in the morning and in the evening, I will meditate in my bedroom. (2x per day)
- Make it attractive. Meditation is seen as a positive and attractive habit on this forum and in other self-improvement communities.
- Make it easy. At first, I will only meditate for 1 minute per session. Hardly a challenge, but I want to have a foundation before I expand.
- Make it satisfying. If you've ever meditated before, you know that serene feeling right after. I will also implement habit tracking to make this more satisfying so I'm more likely to repeat it.
Simply put, I some of the concepts already.
Kaizen principle, action taking vs action faking, event vs process, habits dictate lifestyle, and other topics found in Atomic Habits are nothing new to me.
If I hadn't read UNSCRIPTED and TMF already, Atomic Habits would have been much more earth-shattering. And definitely five stars out of five.
Yet, I still recommend this book to everybody. Even if you don't benefit whatsoever from the advice, the book itself is pleasant and entertaining.
Favorite chapter: Chapter 13, Procrastination and the 2-Minute Rule (Make it easy)
Main Takeaways:
- Success, change, and growth result from small, repeated daily habits. Not large one-time events.
- Over time, small habits
accumulatecompound into grand results. Your current results reflect your past habits. Your current habits indicate your future results. Good habits -> good results. Bad habits -> bad results. - 1% daily improvement leaves you 3778% better after one year.
- Rather than setting goals, implement habit systems that will get you the results you want.
- Over time, small habits
- When implementing habits, focus on what you want to become instead of focusing on what you want to achieve. We don't stick to habits for the sake of doing them, we do them for how they will change our lives.
- Any habitual human behavior can be simplified to the following feedback loop:
- Cue - Your mind is constantly looking for triggers that it associates with a certain action. "I just got home for work" is the cue for "turn on the TV." The action has to be associated with something positive (e.g. "entertainment") otherwise you will avoid it.
- Craving - Now you are considering the cued action. You grow a desire for the rewards that certain action will bring you.
- Response - Doing the action.
- Reward - We chase rewards because they satisfy our cravings and they teach our ape brains about which actions lead to the best rewards.
- Start searching for the next cue...
- Based on these above four steps, James has developed four rules for building better habits.
- Make it obvious - Fill your environment with cues to perform the action. Associate the habit with a certain time or location. Or, do habit-stacking: "After I do [current habit], I will [new habit]." Environment matters more than motivation.
- Make it attractive - The anticipation of a reward and a dopamine spike is what drives us to act. Your habit must be attractive so that you want to do it. Use temptation bunding, in which you pair an action you want to do with a new habit you are building.
- Make it easy - Humans like to take the course of action which promise the most reward for the least effort. Reduce the friction for habits you are trying to build.
- A foundation for a habit must be established before you improve it.
- When you are starting a new habit, make sure it is something that can be completed in under 2 minutes.
- Ritualize your habit.
- Make it satisfying - Without a satisfying reward, you will not have any craving to complete the action in the future. An easy way to make any habit satisfying is to track and measure your habit. The feeling of making progress is very satisfying and habit tracking will give clear evidence of that progress.
- To break or avoid bad habits, invert the four rules. 1) Make it invisible, 2) Make it unattractive, 3) Make it difficult, and 4) Make it unsatisfying.
- Motivation is highest when we are working at the very edge of our current abilities.
- Once habits are in place, regularly reflect and review your progress and make changes to your systems if you see fit.
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