Atomic habits

Question 1

What is the 1% rule?

Answer 1

1% improvement pr. day.
Habits compound in the long run.
Good habits accumulates.
Bad habits almost zero or worse.

Question 2

What is “Plateau of latent potential”?

Answer 2

A habit does not have an imitatate effect but will show after a period.
(Ice cube example)

Question 3

There are three levels of change: Outcome change, process change and identity change. What are the difference?

Answer 3

Outcome change focuses solely on WHAT you want to change (weight or winning a championship)

Process change focus on habit and routines.

Identity change is what type of person you want to become.

Question 4

Doing a habit is a vote for?

Answer 4

A vote for the person you wish to be

Question 5

What is the real reason for doing a habit?

Answer 5

Not for the results, but for they change the beliefs of yourself

Question 6

How do you build a good habit? (4 steps)

Answer 6

The feedback loop:
Problem phase
Cue: Make it obvious
Craving: Make it attractive

Solution phase:
Response: Make it easy
Reward: Make it satisfying

Question 7

If a habit is repeated enough times, what does it become?

Answer 7

Automatic. Less mental energy and effort spend

Question 8

Why is it important to be aware of certain cues?

Answer 8

The brain will predict the outcome of the particular cue

Question 9

What is “Point-and-Calling” and why is it a good tool to create awareness of your habits?

Answer 9

PnC raises awareness from unconscious habits to a more conscious level. By using PnC you involve more senses in the habit.

Question 10

What is “The Habit Scorecard” and why is it a good tool?

Answer 10

The habit scorecard creates awareness of your daily habits. It creates awareness of which habits are working towards the person you want to become.

Question 11

1. Make it obvious (cue).

What are the two common “cues”?

Answer 11

1. Time and location
   “I will [BEHAVIOR] at [TIME] in [LOCATION]”
2. Habit stacking
   “After [CURRENT HABIT], I will [NEW HABIT]”

Question 12

What can small changes in behavior lead to over time?

Answer 12

Large changes. Atomic habits doesn’t add up, they compound.

Question 13

What is a habit initiated by?

Answer 13

A cue. We are likely to notice a cue that stands out

Question 14

Why is habit stacking a effect strategy?

Answer 14

Gradually the context becomes the cue.

Question 15

Why is it easier to build new habits in a new environment?

Answer 15

You are not fighting against old cues.

Question 16

Why focus on making bad habits invisible?

Answer 16

Self-control is a short-term strategy.

Question 17

2. Make it attractive (craving)

Why is it important to make a habit attractive?

Answer 17

The more attractive, the more is likely to become a habit. Habits are dopamine driven feedback loop.

The greater anticipation of reward, the greater dopamine spike

Question 18

How do you make a habit “attractive”? (Three options)

Answer 18

1. Pair an action you WANT to do with an action you NEED to do
2. Join a group where the habits is a normal behavior
3. A habit that gives us respect, praise and approval

Question 19

How does culture impact our behavior?

Answer 19

The culture determines which behaviors are attractive to us. We tend to praise and approve habits that fits in the culture.

Question 20

What kind of people do we imitate habit from? (three social groups)

Answer 20

Family/friends, the crowd and the powerful/prestige people.

Surround yourself with lions

Question 21

3. Make it easy

Why is it important to make a habit easy?

Answer 21

The less friction to the desired habit, the more likely you are too do the action

Question 22

What is most effective form of learning? Practice (action) or planning (motion)?

Answer 22

Practice or taking action is the best way to learn a new habit.
Repetition/number of time the habit is preformed beats the time total time spend on the habit.

Question 23

What is the “2 minute rule?”

Answer 23

When starting a new habit, it should take less than 2 minutes to do.
Example:
“Read before bed each night” becomes “Read one page”
“Run 5 km” becomes “Tie my running shoes”

Question 24

What is “standardize before you optimize” mean?

Answer 24

You can’t optimize a habit that isn’t established

Question 25

4. Make it satisfying.

How do you make a habit satisfying?

Answer 25

Immediate rewards are prioritized over delayed rewards. Stick to habits that produce immediate reward and gives you a feeling of making progress.
A habit tracker can be used here.

Don’t break the chain and never miss twice

Question 26

How do you make a habit unsatisfying?

Answer 26

Having an accountability partner.

Making a habit contract.

Question 27

What is important to taking into account when picking a habit?

Answer 27

Picking the right habit makes the progress easy.

Pick a habit that align with natural abilities.

• What feels like fun to me, but work to others
• What makes me getting into flowstate?
• Where do I get greater returns that the average person?
• What comes natural to me?

Question 28

What is “The Goldilocks Rule”?

Answer 28

Human experience peak motivation when working on tasks that are right on the edge of their current abilities

Question 29

What is the greatest threat to success?

Answer 29

Not failure but boredom

Question 30

What are the down side of good habits?

Answer 30

We stop paying attention to the little errors