Atomic Habits Flashcards
The 1% Rule is also known as..
The aggregation of marginal gains
3 ways to describe Goals vs System
Goals are the results you want, systems are the processes that lead to the results. Goals good for setting direction, systems for measuring progress.
LT thinking is committing to the process
it’s goalless thinking, it’s about the cycle of endless refinements, and continuous improvement.
Why does your commitment level determine the progress?
You do not rise to the level of your goals you fall to the level of your systems.
What are the 3 levels of change
outcome change
process change
identity change.
Every habit is a vote for
The person you want to become
THe 4 steps of a habit feedback loop
four steps cue, craving, response, and reward.
James Clear 4 Laws of Behavioral Change
1) make it obvious (2) make it attractive (3) make it easy and (4) make it satisfying
Habits create freedom because
it reduces cognitive load. the ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible
What is Cue? What if you eliminate it?
Noticing. (triggering your brain). If eliminated the habit never starts.
What is a craving?
Wanting. the motivational force behind a habit.
What you crave is not the habit but ..
the change in state it delivers. Don’t crave cigarettes but the feeling of relief.
What is Response?
The actual habit you perform (thought or action).
what is reward?
- Purpose is to satisfy your craving
2 phases of Problems
Problem (cue, craving) & Solution (response, reward)..
The purpose of every habit is to solve the problems you face.
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.
WHat is the secret to self control?
Invert the 1st law and make it invisible. Self control is a short term strategy.
How to break a bad habit?
Inversion of the thes Laws: (1)Make it invisible/ reduce exposure
What is temptation bundling?
Paring a habit you want to do with a habit you need to do
Prediction leads to a feeling
that causes a habit to form as a solution. It’s a surface level craving and deeper underlying motive
What is Hebb’s law?
Neurons that fire together wire together
What is 2 minute rule for habits?
Just do it for 2 minutes. You can’t improve a habit that doesn’t exist
THe Law of Least Effort for the brain?
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”
The committment device or Ulysses Trap
THe inversion of the 3rd law; make it difficult
