011 Atomic Habits.

011 Atomic Habits.

 

011 Atomic Habits.
By James Clear (320 Pages, 5 hrs 35 mins Audiobook)⭐⭐⭐½

 

An Easy & Proven Way to Build
Good Habits & Break Bad Ones

 

 

 

Summary

 We all have some habits we want to implement to become our very best. And don’t forget about those bad or unhealthy ones we want to take apart from our life. Every new year we make a list of some things we want to change and start motivated, but after a couple of months, we forgot or failed to adopt these new habits.

We blame lack of time, not enough support from our friends or family, or what is even worst, minimize the effect they make in our day, and just let them pass. We all have some problems or failures to change, but we also know that it is only in our hands to make our life better.

In “Atomic Habits,” the author explains how he managed to create a series of strategies to overcome an accident he had as a young man.

If you don’t change your habits, you’ll end with the same results, therefore by incorporating some small routines, rewards, and triggers into your life; you will have magnificent results.

Ten Lessons Learned

1.- Small Routines Impact Your Life.
Have you ever realized how many things you do every day automatically? You wake up, drink a coffee, brush your teeth, go to work, Etc. These are habits you’ve acquired along with your daily routines without any effort, and so you can improve your life by introducing some changes and do them regularly.

 

2.- Tiny Tweaks, Big Changes.
Small actions can make an enormous difference in life. Imagine you start waking 30 minutes every day, you won’t be in shape immediately, but after a while, your body and your health will be much better. Now let’s say you start to eat a hamburger a day, nothing will happen in the first week, but after some months you will be overweight. So choose wisely the habits you want to introduce into your life.

 

3.- It is All About the Rewards.
When you introduce a new activity into your life, at first, it might seem difficult. But by continuously repeating it becomes a habit, and each time we feel a little better, and our brains start relating the reward with our new action, and then it slowly becomes a habit. Unfortunately, bad habits give us some kind of reward, so we have to choose wisely the ones we want in our lives.

 

4.- Triggering Actions.
Our brain is a lazy child who loves to do whatever is more comfortable, and we have to help it to make good habits. If you want to learn to play an instrument instead of putting it away in the closet, place it where you can reach it faster than the TV remote. 

 Also, you can use a clear plan of what you like to achieve, for example, instead of a vague idea, make a plan to practice every Monday, Wednesday, and Friday for 20 minutes. It is called Implementation Intentions. 

 

5.- The Carrot on the Stick.
All of us like to feel good; our brain releases Dopamine to do it, and when we experience something pleasant, our body produces this hormone. Studies have found that merely by anticipating the reward, the brain triggers the action. So next time you want to introduce a good habit into your life, think of a prize to give yourself after concluding this action, and your brain will be anxious to complete the task and get the bonus.

 

6.- Take Baby Steps.
The best way to adopt a habit is to make it simple; the easier it is to do, the faster we can acquire it. Instead of committing yourself to write a book from front to cover, try writing 15 minutes, or five or ten pages a day, in a couple of months, you’ll have than 600 pages. By reducing friction, you’ll make it happen faster. On the other side if you want to break a bad habit, make it harder, put the sweets and desserts behind the healthy snacks.

 7.- I Want it, and I Want it Now.
The brain prefers to get rewarded as fast as possible. When we make a change in our lives, we want the prize as soon as possible; that’s why long-time rewards are harder to accept. We want to get healthy, but it takes a long time, so we prefer to indulge and eat chocolate because it brings instant satisfaction.

So, try to incorporate small rewards, if you want to stick to a diet, get a new cookbook with tasty-healthy dishes you can try. If you plan to quit smoking, save the money you’d pay for the cigarettes, and save it for a family vacation.

 

8.- Measure your Progress.
Keep a journal with all your progress and mark each consecutive day you stick to your goals. In the beginning, you’ll find it easy to stop, after ten or twenty straight days, you’ll think twice before breaking your record.

Share your goals with someone to be accountable for the consequences, place yourself a penalty if you don’t achieve your goals, and pay a fine to a friend, or your spouse; this not only will keep you on track but will make the other person your watchdog.

 

9.- The Layer Cake.
Just as you make cake placing a layer on top of the other, you can change any bad habit by putting a good one on top. If coffee makes you anxious, then replace it with green tea each time, if you are planning to quit smoking, anytime you feel the urge for a smoke, take some water. By association, you will soon find that you really didn’t want the cigarette.

 

10.- Tic, Tac, Tic, Tac.
Just like a clock measures the time one tic at a time, slowly turn your behavior into healthy habits and reward yourself, so you want to keep doing it. Remember is not a race, but a journey to get better each day.

 

 

This summary is intended for educational purposes, not as an alternative to the book.

If you are interested in a copy for yourself, click https://bit.ly/My100BooksProject011  👈

 

If you want to know more about the author, go to https://jamesclear.com/

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