Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (James Clear, 2018)

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  • British cycling team made 1% improvement by using better alcohol for better grip. gel for faster muscle recovery and etc. They won many olympic and got new world record.
  • 1% better every day for one year. 1.01 365 = 37.78
  • The Plateau of Latent Potential - breakthrough (or overnight success)
    • Bamboo spent first 5 years building its foundation and burst 19 feet within 6 weeks.
  • Focus on the system and not the goal.
  • 3 layers of behavioural change.
    • Identity will eventally become a habit.
  • Change of perspective
    • "The goal is not the win at trading, the goal is to make money as a trader."
  • How habit works: Cue > Craving > Response > Reward
    • Cue: Hit stumbling block in a project.
    • Craving: Feel stuck and want to relieve frustration.
    • Response: Check social media on phone.
    • Reward: Checking social media becomes associated with feeling stall at work.
  • To break bad habit:
    • Cue: Make it invisible.
    • Craving: Make it attractive.
    • Response: Make it easy.
    • Reward: Make it satisfying.
  • Point-and-calling is a good way to understand and have more conscious of you habit.
  • Make habit into something concise.
    • I will [Behaviour] at [Time] in [Location].
    • Then stack it. After [Current habit], I will [New habit].
    • And measure it. After [Current habit], I will [Track my habit].
  • Suggestion Impulse Buying (Kurt Lewin, 1952): customer will occasionally buy products not because they want them but because of how they are presented to them.
  • Supernormal stimuli: more exaggerate stimulant.
    • E.g. junk food, pornography
  • Habits are dopamine-driven feedback loop.
  • Craving motivations
    • Conserve energy
    • Obtain food and water
    • Find love and reproduce
    • Connect and bond with others
    • Win social acceptance and approval
    • Reduce uncertainty
    • Achieve status and prestige
  • Changing from "have" to "get"
    • I get to cook for my loved one.
    • I get to wake up early.
  • We will always tend to follow the Law of Least Effort (resistance).
  • The 2-minute rule
    • Start with something very achievable first.
    • To run a marathon, start with taking out your running shoe and tying its lace.
  • Making behavioural change obvious - where rewards and avoidance of punishment is immediate.
  • Do not break the chain, if you miss once, get back on track as soon as possible.
  • Have an accountability partner to track yourself.
  • The Goldilocks zone states that human experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard, not too easy, just right.
  • Do not cling to an identity, that will hinder the grow beyond it

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