Atomic Habits

Question 1

The 1% Rule is also known as..

Answer 1

The aggregation of marginal gains

Question 2

3 ways to describe Goals vs System

Answer 2

Goals are the results you want, systems are the processes that lead to the results. Goals good for setting direction, systems for measuring progress.

Question 3

LT thinking is committing to the process

Answer 3

it’s goalless thinking, it’s about the cycle of endless refinements, and continuous improvement.

Question 4

Why does your commitment level determine the progress?

Answer 4

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

Question 5

What are the 3 levels of change

Answer 5

outcome change
process change
identity change.

Question 6

Every habit is a vote for

Answer 6

The person you want to become

Question 7

THe 4 steps of a habit feedback loop

Answer 7

four steps cue, craving, response, and reward.

Question 8

James Clear 4 Laws of Behavioral Change

Answer 8

1) make it obvious (2) make it attractive (3) make it easy and (4) make it satisfying

Question 9

Habits create freedom because

Answer 9

it reduces cognitive load. the ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible

Question 10

What is Cue? What if you eliminate it?

Answer 10

Noticing. (triggering your brain). If eliminated the habit never starts.

Question 11

What is a craving?

Answer 11

Wanting. the motivational force behind a habit.

Question 12

What you crave is not the habit but ..

Answer 12

the change in state it delivers. Don’t crave cigarettes but the feeling of relief.

Question 13

What is Response?

Answer 13

The actual habit you perform (thought or action).

Question 14

what is reward?

Answer 14

1. Purpose is to satisfy your craving

Question 15

2 phases of Problems

Answer 15

Problem (cue, craving) & Solution (response, reward)..

Question 16

The purpose of every habit is to solve the problems you face.

Answer 16

All behavior is driven by the desire to solve a problem. Sometimes the problem is that you notice something good and you want to obtain it sometimes you are experiencing pain and you want to relieve it.

Question 17

WHat is the secret to self control?

Answer 17

Invert the 1st law and make it invisible. Self control is a short term strategy.

Question 18

How to break a bad habit?

Answer 18

Inversion of the thes Laws: (1)Make it invisible/ reduce exposure

Question 19

What is temptation bundling?

Answer 19

Paring a habit you want to do with a habit you need to do

Question 20

Prediction leads to a feeling

Answer 20

that causes a habit to form as a solution. It’s a surface level craving and deeper underlying motive

Question 21

What is Hebb’s law?

Answer 21

Neurons that fire together wire together

Question 22

What is 2 minute rule for habits?

Answer 22

Just do it for 2 minutes. You can’t improve a habit that doesn’t exist

Question 23

THe Law of Least Effort for the brain?

Answer 23

The brain is wired to conserve energy whenever possible. People gravitate to the work that requires that least amount of work. I want the outcome not the habit ( clear mind vs journaling) *Optimize the environment to make habits easier *Remove the points of friction for good habits, increase for bad habits (meal delivery reduces friction of shopping) * “resetting the room”

Question 24

The committment device or Ulysses Trap

Answer 24

THe inversion of the 3rd law; make it difficult

Question 25

Make it satisfying

Answer 25

MisMatch between immediate and delayed rewards
Human brain is not evolved for a dealyed-return environment (The road less traveled is the road of delayed gratification) Generate a reward system when something goes well, I get the treat i.e. when passing on going out add $100 to a certain account

Question 26

THe Goldilocks Rule

Answer 26

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

Question 27

Downside of creating good habits is

Answer 27

attention to detail / letting little things slide

Question 28

Mastery =

Answer 28

Habits + Deliberate practice

Question 29

Reflection is

Answer 29

a review process that allows you to remain conscious of your performance over time

Question 30

The tighter we cling to an identity

Answer 30

the harder it becomes to grow beyond it