Atomic Habits

Your habits are shaped by the systems in your life

Cue (Obvious) Craving (Attractive) Response (Easy) Reward (Satisfying)

Sometimes things go always in the same wrong way and it seems that we are doing always the same mistake. This could also happen because we don't even realize that we are behaving erroneously. Do you know what a habit is? "... Habits are routine behaviors that are performed on a regular basis. Many of them are unconscious because we don't even realize we're doing it...". Therefore, if a habit is good, it will lead us to fantastic results. On the other hand, if a habit is bad, we could have many troubles. However, habits are of many kinds: Habits that we will never notice because they have always been part of our lives (eating, brushing, dressing); Useful habits (sleeping early in the night, following a diet); Harmful habits (smoking, drinking); This book focuses its attention on bad habits: it will tell you, step by step, how to change your bad habits into good or neutral ones. The first thing to do is to replace each bad habit with a good new one. It is required patience and time because a habit has its own neural pathway. With a new good habit, you'll activate a new track, which will replace the bad habit that in some time will be deleted. If you have arrived until the end of this text, this probably means that you have some bad habits that you want to change.

Notes

Atomic Habits pdf
https://anyflip.com/hvfqc/xkyb
https://booksummarybundle.com

Write down a list of who I want to be and set goals to accomplish this. Add this to my existing goals to justify them explicitly. The lists I made is a form of implementation intention, which has been shown to help people follow through.

Add a phrase that says, when X happens, also do Y

How do i "take my reps" for the habits i wish to encode?

Activity 2024-05-05-Sunday

Start time: 18:16 PM

• Define an identity and change the context of it over time. The key to mitigating these losses of identity is to redefine yourself such that you get to keep important aspects of your identity even if your particular role changes.

• #task/Elvin challenged me that I’ll need to adapt to changes in my role in the future. I’ll want to follow up and understand how my identify can serve a different role in Nusano ✅ 2024-06-04

https://jamesclear.com/atomic-habits/resources

Activity 2024-05-04-Saturday

Start time: 07:15 AM

• The lakers had a method to build mastery that helped them become champions
• Executive and investors who keep a “decision journal” in which they record the major decisions they make each week, why they made them, and what they expect the outcome to be.
• Page 189 discusses how to do self reflection questions to ask:

1. What are the core values that drive my life and work?
2. How am I living and working with integrity right now?
3. How can I set a higher standard in the future?

Activity 2024-04-29-Monday

Start time: 23:21 PM

• Page 180
• Just describing how challenging makes us keep going.

Activity 2024-04-27-Saturday

Start time: 21:32 PM
Page 172

• what to do when your habits breakdown?

When successful people fail, they rebound quickly

Have a policy of not missing something twice

Should make sure all reviews have measurable goals

Quotes for Parents

Activity 2024-04-21-Sunday

Start time: 09:14 AM
Got to page 155

• “Civilization advances by extending the number of operations we can perform without thinking about them.”
• How to guarantee better behavior?
  • Reduce notifications
  • Create progress bars for life
• It turns out habit tracking is mentioned here

First, whenever possible, measurement should be automated. You’ll probably be surprised by how much you’re already tracking without knowing it. Your credit card statement tracks how often you go out to eat. Your Fitbit registers how many steps you take and how long you sleep. Your calendar records how many new places you travel to each year. Once you know where to get the data, add a note to your calendar to review it each week or each month, which is more practical than tracking it every day.
Second, manual tracking should be limited to your most important habits. It is better to consistently track one habit than to sporadically track ten.
Finally, record each measurement immediately after the habit occurs. The completion of the behavior is the cue to write it down. This approach allows you to combine the habitstacking method mentioned in Chapter 5 with habit tracking.

Activity 2024-03-31-Sunday

Start time: 10:20 AM
Got to page 136

• These little choices stack up, each one setting the trajectory for how you spend the next chunk of time.
• “When you start a new habit, it should take less than two minutes to do.” This is the decisive moment that is easy and takes you down the right path.
• The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved.
• Take the smallest action that confirms the type of person you want to be.

Meeting 2024-03-30-Saturday

Got to page 129

• In a sense, every habit is just an obstacle to getting what you really want.
• Making your habits simple and easy is like removing the bend in the hose. Rather than trying to overcome the friction in your life, you reduce it.

Meeting 2024-03-29-Friday

Read up to page 119

• Every behavior has a surface level craving and a deeper, underlying motive.
• The specific cravings you feel and habits you perform are really an attempt to address your fundamental underlying motives.

If you want to master a habit, the key is to start with repetition, not perfection. You don’t need to map out every feature of a new habit. You just need to practice it. This is the first takeaway of the 3rd Law: you just need to get your reps in.

Reading 2024-03-25-Monday

Be the designer of your world and not merely a consumer of it
Finished page 93

Reading 2024-03-23-Saturday

• Finished page 75

Try to observe what it is that I do, and bring them to the front.

Most people think that what they lack is motivation but what they really lack is clarity

Consider changing my events to say
Activity: I will (Do this) at (Time) in (Location)

There’s also something called Habit stacking which takes on the following syntax:
Activity: After (Existing Habit), I will (Do new habit)

Meeting 2024-03-22-Friday

• Finished at page 59

Meeting 2024-03-21-Thursday

• finished at Page 53

Meeting 2024-03-20-Wednesday

• Be satisfied in building good systems
• Currently at page 40

Meeting 2024-03-19-Tuesday

How do I build better systems in my work?
Currently at page 23