Resumen libro: hábitos atómicos Flashcards
T or F: tiny changes in our habits can change the trajectory of our lives in ways we can’t even notices
true
Who wrote the book atomic habits?
James Clear
T o F: you aren’t your habits
false, YOU ARE
A slight change in your daily habits can guide your life to a…
very different destination
Massive actions vs 1% improvement
it’s the tiny improvements that create incredible change
In what ways your habits can compound against you
in the form of stress, negative self-talk
In what ways your habits can compound for you
knowledge, productivity, skills, relationships
Success is the products of daily habits…
not once-in a lifetime transformations
The truth about progress
-valley of disappointment
-patience is required
Valley of disappointment
where you can barely see results, where people fail and slip back
Goals vs systems
forget about goals, focus on systems instead
A goal
the result you want to accomplish
Systems deal with…
the processes that lead to results
Why goals don’t work?
1.win or lose=same goals
2.momentary change
3.either/ or conflict
4.goals vs long-term progress
Goals are good for setting a direction, but…
systems are BEST for making progress
Atomic habits
small routines and behaviors that accumulate to produce incremental positive outcomes over time
Just as atoms are the building blocks of molecules, atomic habits…
are the building blocks of remarkable results
3 layers of behavior change
1.outcomes change: the result
2.changing the process: what you do
3.changing your identity: what you believe
In what should you focus?
in the person you want to become, instead of the results
T or F: we want our habita to solve problems in our lives with the least amount of effort
true
Habit loop
habit is formed and reinforced by a continuous feedback: 1.cue, 2.craving, 3.response, 4.reward
Law 1
make it obvious
How we make it obvious?
become aware of your habits before you can change them
Habit scorecard
positive, negative, neutral
Who said: until you make the unconscious conscious, it will direct your life and you will call it fate
Carl Yang
Set a time and place
I will (behavior) at (time) in (this location)
Stacking habits
After (current habit), I will (new habit)
-you need a trigger cue
Environment vs motivation
we are more influenced by our environment than our willpower
Environment is the invisible hand that…
shapes human behavior
Steps to make it obvious
1.make it easier to see the cues
2.avert bad habits by making them invisible
One space…
one use
Law 2
make it attractive
Make it attractive
the more rewarding, the more likely we are to repeat until it becomes a habit
Effects of dopamine
-affects motivation levels, memory, learning, punishment
-voluntary movement
-craving pleasure, experiencing pleasure
T or F: gambling addicts have a dopamine spike after they place a bet
false, is right BEFORE, not after they win
What causes us to take action in the 1st place
the craving
Temptation building
combining an action we need to do with one we want to do
Premack’s Principle
more probable behaviors will reinforce less probable behaviors
Group influence
find groups to join where the habit you desire is the norm
Where craving come from
primary motivators, underlying motives
Your habits are modern-day solutions to ancient desires. New versions of old vices…
the underlying motives behind human behavior remain the same
Reprogram your brain to enjoy hard habits
you can make hard habits more attractive if you can learn to associate them with a positive experience
Make it unattractive
break a bad habit
Law 3
make it easy
How long does it take yo form a habit
of repetitions
Reducing friction: the law of least effort
the more energy, less likely to happen
Advice to make it easy
-prime the environment for use
-2 min rule (stop procrastinating)
-break a bad habit: make it difficult
Law 4
make it satisfying
Make it satisfying
most important rule
What is immediately rewarded is repeated…
what is immediately punished is avoided
Mismatch between immediate and delayed returns
immediate result unpleasant, ultimate outcome satisfying
Rewarding yourself and feeling successful
monitor your progress
Advice to make it satisfying
-habit tracking
-breaking a bad habit: make it unsatisfying
-accountability partners
-habit contracts
When life gets in the way (bad days)
lost days hurt you more than successful days help you (chain of continuity)
