Want to make a habit of this book

The whole book has 20 chapters, but it's fun to read!! We read it.

So the "Atomic Habits" is about this.

1. The power of small changes (Atomic Habits)

The centerpiece of the book is not the face-to-back changes, but the "invariably small changes."

The first period has a 1% rule that improves ourselves only 1% a day. If you continue for a year, it will improve us 37 times.

It's like the compound interest of a habit, the first part may not be visible, but at some point it will grow quickly (like planting a bamboo tree).

2. Change the focus from "goal" to "process" and "identity."

Because no matter how the loser and the winner have the same goal, but the difference is the "process." The goal determines the direction, but the process is what makes progress. Adhering to the goal limits happiness (it becomes successful before happiness). But if the focus is on the process, we can be happy at any time.

The most enduring change of habit is to change the belief of "who we are" (i.e., from "want to be a good runner" to "I am a runner"). When we are proud of that identity, we can keep the habit.

3. The habit cycle has 4 steps.

Our brain will make a habit to reduce function through four steps. Without one, the habit will not occur.

1. The activating factor (Cue) is a signal that tells the brain to start working.

2. Craving. Motivation that makes you want to act.

3. Response to that behavior

4. Rewards, satisfaction received, which the brain will remember to repeat.

4. 4 rules for creating good habits and eliminating bad habits

To successfully create new habits, we must modify the environment according to these four rules:

Rule 1: Make it clear is to specify the time and place, for example, I will do [behavior] in [time] at [place].

To build on the habit (Habit Stacking), append the new behavior to the existing habit. For example, after [the current habit], I will do [the new habit].

The key is to design an environment that is also conducive to making new habits.

Rule 2: Make it attractive, use the theory of behavior matching (Temptation Bundling) is to do what you want to do with what you want to do (for example, listen to your favorite music while exercising).

And put ourselves in the kind of society we want, because we often follow a group of friends, family, or people with higher status.

Rule 3: Make it easy: Reduce barriers to good habits and increase barriers to bad habits.

Use the 2-Minute Rule. Start a new habit by doing the simplest things that take no more than 2 minutes (for example, you want to run, just put on your running shoes) to get started easily, focusing on repeated actions, practicing often rather than planning.

Rule 4: Be pleasing, reward yourself immediately after success, so that the brain remembers how to feel good, and

Using Habit Tracker helps us to get satisfied easily. By crossing the calendar, you can see progress and do not want to stop. But if you stop doing it, do not stop twice. If you do not, hurry back to do it the next day immediately. Do not let consecutive mistakes.

5. Long-term habit treatment

Speaking of the Goldilocks rule, we have the highest motivation to do difficult things in good force (not too difficult, not too easy).

"Professionals versus amateurs differ in that professionals still act even on days when they feel bored or unemotional." * * This sentence is personally very much liked. 😁

And if you want to maintain long-term habits, you have to eliminate bad habits by doing the opposite of the four rules: invisible, unattractive, difficult, and unpleasant.

In conclusion, habit formation is like "planting a bamboo tree." At the beginning of watering the soil, we may not see bamboo shoots appear at all for a long time. It is like the first phase of behavior adjustment that has not yet seen results, but bamboo is actually building a strong root system underground. When the roots are ready, it will soar rapidly within a few weeks, so patience and focus on root care is like a process or a system. More important than staring at a bamboo peak.

📌 who wants to have a new habit, try to find and read and share.

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