Atomic Habits

Question 1

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Systems vs Goal

Answer 1

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

Question 2

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Geometric Growth

Answer 2

Habits are the “compound interest” of self-improvement.

Question 3

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Melting Ice & Earthquakes

Answer 3

Habits seem to make little to no difference until a “critical threshold” of time and focus is reached.

Question 4

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Origin of Better Results

Answer 4

Focusing on systems, rather than goals

Question 5

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Layers of Behavior Change

Answer 5

Outcomes, Processes, Identity

Question 6

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How to Change Your Identity

Answer 6

1. Decide the type of person you want to be.
2. Prove it to yourself with repeated small wins

Question 7

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Origin of Identity

Answer 7

Identity emerges out of your habits. Every action is a vote for the type of person you wish to become.

Question 8

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Becoming Your Best Self
(Beliefs and Identity)

Answer 8

• Continuously edit your beliefs
• Upgrade and expand your identity.

Question 9

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The Reason Habits Matter

Answer 9

Habits can change your beliefs about yourself.

Question 10

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Steps to Build a Habit

Answer 10

Cue—>Craving—>
Response—>Reward

Question 11

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1st Law of Behavior Change

Answer 11

Cue

Make It Obvious (OR Invisible)

Question 12

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2nd Law of Behavior Change

Answer 12

Craving

Make It Attractive (OR Unattractive)

Question 13

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3rd Law of Behavior Change

Answer 13

Response

Make It Easy (OR Difficult)

Question 14

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4th Law of Behavior Change

Answer 14

Reward

Make It Satisfying (OR Unsatisfying)

Question 15

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Habits (Ultimate Purpose)

Answer 15

To solve the problems of life with as little energy and effort as possible

Question 16

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Implementation Intention

Answer 16

I will <behavior> at <time> in <location>

Question 17

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Habit Stacking

Answer 17

After I <current habit> I will <new habit>

Question 18

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2 Most Common Cues

Answer 18

Time and Location

Question 19

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Cues & Environment

Answer 19

Design your environment to make cues stand out (good habits) or become invisible (bad habits)

Question 20

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Cue-Induced Wanting

Answer 20

A compulsive craving to repeat a bad habit caused by an external trigger.

Question 21

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Self-Control

Answer 21

A short-term strategy, not a long-term one. People with high self-control actually just spend less time in tempting situations.

Question 22

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Temptation Bundling

Answer 22

1. After I <current habit>…
2. I will <needed habit>…
3. Then I will <wanted habit>

Question 23

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Dopamine Feedback Loop

Answer 23

1. Dopamine spike when pleasant activity occurs
2. Subsequently, dopamine spike occurs with the cue, not the activity.

Dopamine teaches you to want

Question 24

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Groups We Imitate

Answer 24

1. the close
2. the many
3. the powerful

Question 25

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Craving & Motive

Answer 25

Every behavior has a surface-level craving and a deeper underlying motive

Question 26

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Ancient Desires

Answer 26

Habits are modern-day solutions to ancient desires.

Question 27

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Habits (Cause)

Answer 27

The prediction that precedes the habit. The prediction leads to a feeling.

Question 28

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Most Effective Form of Learning

Answer 28

Practice, not Planning

Question 29

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Habit Formation (Depends on…)

Answer 29

More dependent on repetition (frequency) than on the length of time spent performing the action.
10 min/day > 70 min once a week

Question 30

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How Environment Affects Motivation

Answer 30

1. Design environment to make cues obvious
2. Reduce friction in the environment

Question 31

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Addition by Subtraction

Answer 31

By removing friction, waste, obstacles, you are able to make more consistent progress

Question 32

Building Better Habits (The Battle)

Answer 32

Much of it comes down to finding ways to reduce the friction associated with out good habits and increase the friction associated with our bad habits.

Question 33

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Law of Least Effort

Answer 33

We tend to gravitate toward the option that requires the least amount of work

Question 34

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Prime the Environment

Answer 34

Be proactively lazy — set up the environment ahead of time to make doing what you need to do as easy as possible.

Question 35

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Decisive Moments

Answer 35

Moments that have an outsized impact on your day