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trab > Atomic Habits > Flashcards

Atomic Habits Flashcards

1
Q

Laws of behaviour change

A

1st Law: Make it Obvious
2nd Law: Make it Attractive
3rd Law: Make it Easy
4th Law: Make it Satisfying

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2
Q

How to Make it Obvious

A
  1. Fill out the Habits scorecard. Write down your current habits to become aware of them
  2. Use implementation intentions
  3. Use habit stacking
  4. Design your environment
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3
Q

Implementation intention

A

I will [BEHAVIOR] at [TIME] in [LOCATION]

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4
Q

Habit stacking

A

After [CURRENT HABIT], I will [NEW HABIT]

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5
Q

How to Make it Attractive

A
  1. Use temptation bundling
  2. Create a motivation ritual
  3. Join a culture where your desired behavior is the normal behavior
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6
Q

Inversions of laws of behaviour change

A

Inversion of 1st Law: Make it Invisible
Inversion of 2nd Law: Make it Unattractive
Inversion of 3rd Law: Make it Difficult
Inversion of 4th Law: Make it Unsatisfying

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7
Q

Temptation bundling

A

Pair an action you want to do with an action you need to do

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8
Q

Motivation ritual

A

Do something you enjoy immediately before a difficult habit

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9
Q

How to Make it Easy

A
  1. Reduce friction
  2. Prime the environment
  3. Master the decisive moment
  4. Use the Two-Minute Rule.
  5. Automate your habits
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10
Q

Reduce friction

A

Decrease the number of steps between you and your good habits

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11
Q

Prime the environment

A

Prepare your environment to make future actions easier.

Example:

  • if you want to cook a healthy breakfast, place the skillet on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before.
  • if you want to exercise, set out your workout clothes, shoes, gym bag, and water bottle ahead of time
  • to improve your diet, chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.

To invert the principle, you could unplug the TV after use, or leave your phone in a different room until lunch

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12
Q

Master the decisive moment

A

Optimize the small choices that deliver outsized impact

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13
Q

Two-Minute rule

A

Downscale your habits until they can be done in two minutes or less

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14
Q

Automate your habits

A

Invest in technology and onetime purchases that lock in future behaviour.

Examples:

  • Buy a water filter
  • Buy a better mattress
  • Get vaccinated
  • Enroll in an automatic savings plan
  • Subscribe to a meal-delivery service
  • Cut off access to social media with a website blocker
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15
Q

How to Make it Satisfying

A
  1. Use reinforcement
  2. Make “doing nothing” enjoyable.
  3. Use a habit tracker.
  4. Never miss twice.
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16
Q

Reinforcement

A

Give yourself an immediate reward when you complete your habit

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17
Q

Make “doing nothing” enjoyable

A

When avoiding a bad habit, design a way to see the benefits

18
Q

Use a habit tracker

A

Keep track of your habit streak and “don’t break the chain”.

Examples:

  • Jerry Seinfeld’s chain of writing a joke every day.
  • Recovering addicts
19
Q

Never miss twice

A

When you forget to do a habit, make sure you get back on track immediately

20
Q

Talent vs Hard Work

A
  1. Choose the right field of competition to maximise odds of success.
  2. Pick the right habits and progress is easy. Pick the wrong habits and life is a struggle.
  3. Genes cannot be easily changed, so can be a powerful advantage or a serious disadvantage.
  4. Habits are easier when aligned with your natural abilities
  5. Play a game that favors your strengths. If you can’t find such a game, create one.
  6. Genes do not eliminate the need for hard work, they clarify where your hard work should be focused.
21
Q

The Goldilocks Rule

A

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

The greatest threat to success is not failure but boredom. As habits become routine, they become less interesting and less satisfying. We get bored.

Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.

Professionals stick to the schedule; amateurs let life get in the way.

22
Q

Professionals vs amateurs

A

Professionals stick to the schedule; amateurs let life get in the way.

23
Q

Downside to creating good habits

A

The upside of habits is that we can do things without thinking.

The downside is that we stop paying attention to little errors.

Habits + Deliberate Practice = Mastery

Reflection and review is a process that remains conscious of your performance over time.

The tighter we cling to an identity, the harder it becomes to grow beyond it.

24
Q

Power of atomic habits

A

Tiny changes that give remarkable results.

Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long-run.

25
Q

Goals vs systems

A

If you want better results, forget about setting goals. Focus on your system instead.

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

26
Q

Levels of change

A
  1. Outcome change
  2. Process change
  3. Identity change
27
Q

Identity change

A

The most effective way to change your habits. Focus not on what you want to achieve, but on who you wish to become.

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

28
Q

Process change

A

Changing your habits and systems. Most habits you build are associated with this level.

Implementing a new routine, decluttering your desk, developing a meditation practice, etc.

29
Q

Outcome change

A

The results of your habits. Losing weight, publishing a book, winning a championship. Most goals you set are associated with this level of change

30
Q

Outcome-based vs identity-based habits

A

With outcome-based habits, the focus is on what you want to achieve.

With identity-based habits, the focus is on who you wish to become.

Example: offered a smoke. “No thanks, I’m trying to quit” vs. “No thanks, I’m not a smoker”

31
Q

Habit

A

A behavior that has been repeated enough times to become automatic.

Solve the problems of life with as little energy and effort as possible.

32
Q

Habit feedback loop

A
  1. Cue
  2. Craving
  3. Response
  4. Reward
33
Q

Cue

A

Triggers your brain to initiate a behavior.

Examples:

  • sound of slot machines
  • waking up
  • smelling doughnuts
  • answering emails
34
Q

Craving

A

Motivational force behind every habit. You crave the change in state that your habit delivers.

Examples:

  • you want to win
  • you want to feel alert
  • you want to eat a doughnut
  • you feel stressed and overwhelmed by work and want to feel in control
35
Q

Response

A

The actual habit you perform, either a thought or an action. Whether a response occurs depends on how motivated you are, how much friction is associated with that behavior, and your ability.

Examples:

  • you pull the slot machine lever
  • you drink coffee
  • you buy the doughnut and eat it
  • you bite your nails
36
Q

Reward

A

The end goal of every habit. The reward can satisfy us and/or teach us.

Satisfies craving. Teaches us which actions are worth remembering in the future.

Examples:

  • you win some money and satisfy your craving to win.
  • you satisfy your craving to feel alert. Drinking coffee becomes associated with waking up
  • you satisfy your craving to eat a doughnut. Buying a doughnut becomes associated with walking down the street near your office
  • You satisfy your craving to reduce stress. Biting your nails becomes associated with answering email
37
Q

If-then implementation intentions

A

A way of planning for unexpected situations. If you fail to implement a new behavior, these can give you a backup

Examples:

  • If I eat fast food for lunch, then I’ll stop by the store and buy some vegetables for dinner.
  • If my meeting runs over and I don’t have time to workout this afternoon, then I’ll wake up early tomorrow and run.
38
Q

How to Make it Invisible

A
  1. Reduce exposure. Remove the cues of your bad habits from your environment
39
Q

How to Make It Unattractive

A
  1. Reframe your mindset. Highlight the benefits of avoiding your bad habits
40
Q

How to Make it Difficult

A
  1. Increase friction. Increase the number of steps between you and your bad habits
41
Q

How to Make it Unsatisfying

A
  1. Get an accountability partner. Ask someone to watch your behavior.
  2. Create a habit contract

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