Atomic Habits

Atomic Habits by James Clear

• TODO: Add notes about Outcome-Based Habits
• TODO: Add notes about Identity-Based Habits
• TODO: Refine this and express it in your own words (inspired by this article):
  • Change in outcomes: It is result-oriented change, like publishing a book or winning a championship.
  • Change in the process: It means a change in the system or procedure, like implementing a new gym routine or following a diet plan.
  • Change in identity: It concerns with change in your beliefs, self-image, assumptions, and associated biases.

Small difference in direction leading to a different path

Good habits make time your ally.
Bad habits make time your enemy.

Habits is how you embody your Identity.
What is your Identity?

Identities

• I am a leader.
• I am a musician.
• I am a developer.
• I am a sloth.
• I am a dreamer.
• I am skinny.
• I am weak.
• I am slow.
• I am always late.
• I am dumb.
• I am not a morning person.
• I never remember things.

Habit loop

• Cue: The cue is the trigger that initiates the habit.
  • Phone buzzes.
  • Answering emails.
  • Waking up.
• Craving: The craving is the desire or motivation that drives the habit.
  • You want to learn the context of the notification.
  • You begin to feel stressed and overwhelmed by work, you want to feel in control.
  • You want to feel alert.
• Response: The response is the actual action or behavior that fulfills the craving.
  • You grab the phone and check the notification.
  • You bite your nails.
  • You drink a cup of coffee.
• Reward: The reward is the positive outcome that reinforces the habit.
  • Satisfy the craving to check the notification.
  • Satisfy the craving to reduce stress.
  • Satisfy the craving to feel alert.
• Outcome:
  • Grabbing the phone becomes associated with your phone buzzing.
  • Biting your nails becomes associated with reading your emails.
  • Drinking coffee becomes associated with waking up.

The 4 laws of behavior (good habit)

• (Cue) Make it obvious.
• (Craving) Make it attractive.
• (Response) Make it easy.
• (Reward) Make it satisfying.

The 4 laws of behavior (bad habit)

• (Cue) Make it invisible.
• (Craving) Make it unattractive.
• (Response) Make it difficult.
• (Reward) Make it unsatisfying.

• TODO: Add notes about Habit Stacking
• TODO: Add notes about Building Habits:
  • I will do (ACTION/HABIT/GOAL).
  • At (TIME).
  • In (LOCATION).