Atomic Habits

Question 1

Habit formation?

Answer 1

Cue, Craving, Response, Reward

Question 2

If you improve by 1% every day in the year, by the end you have improved by ___ times

Answer 2

37 x where you started

Question 3

“A very _________ leads to a meaningfully different destination”

Answer 3

“A very small shift in direction leads to a meaningfully different destination”

Question 4

Trajectory vs results

Answer 4

You should be far more concerned with your current trajectory than with your current results

Question 5

Your __________ are a lagging measure of your _________.

Answer 5

Your outcomes are a lagging measure of your habits.

Knowledge —> learning habits
Clutter —> cleaning habits

Question 6

_________ magnifies the margin between success and failure.

Answer 6

Time magnifies the margin between success and failure.

Question 7

Goals vs Systems (Math example)

Answer 7

Goals are the angle

Systems are the vector

Question 8

You do not rise to the level of your _____, you fall to the level of your ______

Answer 8

You do not rise to the level of your goals, you fall to the level of your systems

Question 9

Outcome- vs process- vs identity-based habits

Answer 9

What they want to achieve
What they want to do
Who they want to become

Question 10

Identity vs outcome based goals

Answer 10

“I’m not a smoker”
Vs
“I’m trying to quit smoking”

Identity shifting is a very profound way to affect change and alignment with the desired goal. But make sure it’s also not too rigid that you can’t further shift it as needed.

Question 11

Your _____s embody your ______

Answer 11

Your habits embody your identity

Question 12

Identity is your repeated ________

Answer 12

Identity is your repeated being-ness

Question 13

Actions are suggestions

Answer 13

We are continually undergoing micro-evolutions of the self.

Every action is a suggestion - Hey maybe this is who I am

It is a vote for the type of person you wish to become. As the votes build up, so does the evidence of your new identity.

Question 14

Deciding who you want to be (each action is a vote)

Answer 14

Decide the type of person you want to be and prove it to yourself with small wins

-who do you want to be? What do you want to stand for? What are your principles and values? Who did you wish to become?

If you know what kind of results you want, then you can work backwards and ask what kind of person achieves those results.

Question 15

How to make or break habits with cue, craving, response, and reward model

Answer 15

To Make a Habit
Cue - Make it obvious
Craving - Make it attractive
Response - Make it easy
Reward - Make it satisfying

To Break a Habit
Cue - Make it invisible
Craving - Make it unappealing
Response - Make it difficult
Reward - Make it unsatisfying

Question 16

Pointing and calling method

Answer 16

Using the senses you need for a task to sound off all areas before beginning - reduces mistakes by 85% (Chinese bullet train workers were the example)

I.e. before leaving for an event, finding and saying keys, finding and saying wallet, finding and saying door locked, etc.

This can also be useful for breaking bad habits by making them conscious “I am about to chew my nail skin to feel temporary stress relief instead of sitting with my emotions and this will cause damage to my skin that will require me to wear a bandaid and feel worried about it getting infected”

Question 17

The Didero Effect

Answer 17

Obtaining a new possession creates a spiral of consumption that leads to new possessions

Question 18

Habit stacking

Answer 18

Creating new habits by building them on habits already in place (once I get into bed, I will kiss my spouse) — you know you’ll get into bed. It’s not something you have to consciously do, and you can point and call your intention to do the new habit once you’ve done your existing one