Atomic habits Flashcards
What is the 1% rule?
1% improvement pr. day.
Habits compound in the long run.
Good habits accumulates.
Bad habits almost zero or worse.
What is “Plateau of latent potential”?
A habit does not have an imitatate effect but will show after a period.
(Ice cube example)
There are three levels of change: Outcome change, process change and identity change. What are the difference?
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.
Doing a habit is a vote for?
A vote for the person you wish to be
What is the real reason for doing a habit?
Not for the results, but for they change the beliefs of yourself
How do you build a good habit? (4 steps)
The feedback loop:
Problem phase
Cue: Make it obvious
Craving: Make it attractive
Solution phase:
Response: Make it easy
Reward: Make it satisfying
If a habit is repeated enough times, what does it become?
Automatic. Less mental energy and effort spend
Why is it important to be aware of certain cues?
The brain will predict the outcome of the particular cue
What is “Point-and-Calling” and why is it a good tool to create awareness of your habits?
PnC raises awareness from unconscious habits to a more conscious level. By using PnC you involve more senses in the habit.
What is “The Habit Scorecard” and why is it a good tool?
The habit scorecard creates awareness of your daily habits. It creates awareness of which habits are working towards the person you want to become.
- Make it obvious (cue).
What are the two common “cues”?
- Time and location
“I will [BEHAVIOR] at [TIME] in [LOCATION]” - Habit stacking
“After [CURRENT HABIT], I will [NEW HABIT]”
What can small changes in behavior lead to over time?
Large changes. Atomic habits doesn’t add up, they compound.
What is a habit initiated by?
A cue. We are likely to notice a cue that stands out
Why is habit stacking a effect strategy?
Gradually the context becomes the cue.
Why is it easier to build new habits in a new environment?
You are not fighting against old cues.
Why focus on making bad habits invisible?
Self-control is a short-term strategy.
- Make it attractive (craving)
Why is it important to make a habit attractive?
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
How do you make a habit “attractive”? (Three options)
- Pair an action you WANT to do with an action you NEED to do
- Join a group where the habits is a normal behavior
- A habit that gives us respect, praise and approval
How does culture impact our behavior?
The culture determines which behaviors are attractive to us. We tend to praise and approve habits that fits in the culture.
What kind of people do we imitate habit from? (three social groups)
Family/friends, the crowd and the powerful/prestige people.
Surround yourself with lions
- Make it easy
Why is it important to make a habit easy?
The less friction to the desired habit, the more likely you are too do the action
What is most effective form of learning? Practice (action) or planning (motion)?
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.
What is the “2 minute rule?”
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”
What is “standardize before you optimize” mean?
You can’t optimize a habit that isn’t established
- Make it satisfying.
How do you make a habit satisfying?
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
How do you make a habit unsatisfying?
Having an accountability partner.
Making a habit contract.
What is important to taking into account when picking a habit?
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?
What is “The Goldilocks Rule”?
Human experience peak motivation when working on tasks that are right on the edge of their current abilities
What is the greatest threat to success?
Not failure but boredom
What are the down side of good habits?
We stop paying attention to the little errors
