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Atomic Habits > X > Flashcards

X Flashcards

1
Q

What is pointing and calling ? Where did it derive?

A

-pointing and calling raises your level of awareness from a non conscious level by verbalizing your actions.

-system designed for the Japanese railway conductors use this habit.

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2
Q

First Law of behavior change

A

Make it obvious

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3
Q

Two most common cues

A

Time and location

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4
Q

implementation intention formula

A

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

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5
Q

Habit stacking formula

A

After I [CURRENT HABIT], I will [NEW HABIT]. After x then y

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6
Q

What is habit stacking?

A

Pair a new habit with an old one

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7
Q

Example of habit stacking

A

Wake up. Make bed. Shower
Create larger stacks by chaining small habits together.

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8
Q

What makes a habit easy to ignore?

A

When the cues are subtle or hidden

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9
Q

Second law of behavior change

A

Make it attractive

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10
Q

Dopamine is not only released when you ________ pleasure but when you _________ as well.

A

Experience , anticipate

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11
Q

Habits are a __________ _________ loop.

A

Dopamine driven feedback

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12
Q

It is the ______ not the ______ that gets us to take action.

A

Anticipation, fulfillment

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13
Q

Your brains reward system is activated when you both ____ and ______ the reward.

A

Receive , anticipate

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14
Q

what is the role of desire?

A

Drives behavior
Every action is taken because the role that proceeds it
It’s the craving that leads to the response

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15
Q

Temptation bundling

A

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

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16
Q

Ex of temptation bundling

A

watching a anime while exercising

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17
Q

Premacks principle

A

More probable behaviors will reinforce less probable behaviors

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18
Q

Habit stacking + temptation bundling formula :

A

After I (CURRENT HABIT) , I will (HABIT I NEED). After (HABIT I NEED) , I will (HABIT I WANT)

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19
Q

Ex of habit stacking + temptation bundling

A

If you want to watch anime but need to make more sales calls

After I get back from My lunch break i will call three prospects. After I call three prospects I will watch anime.

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20
Q

What was laszlo polgars mantra

A

A genius is not born, but is educated and trained.

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21
Q

We tend to imitate three social groups

A

The Close- family friends
The many - the tribe
The powerful - those with status

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22
Q

Join a culture where your ________ _______ is the normal. Because it often overpowers the _______ ___________ of the individual.

A

Desired behavior,

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23
Q

Inversion of second law

A

Make it unattractive

24
Q

Craving

A

A specific manifestation of a deeper underlying motive

25
Q

Preceded

A

Happen before

“a gun battle had preceded the explosions”

26
Q

Every _____ is preceded by a _________.

A

Action, prediction

27
Q

The same_____ can spark a good or bad habit depending on your ________.

A

Cue. Prediction

28
Q

You see a ______
Categorize it based on ________ ________
And determine the ___________ ___________.

A

Cue
Past experience
Appropriate response

29
Q

The _____ of your ______ is actually the ______ that precedes it.

A

Cause
Habits
Prediction

30
Q

A _____ is the sense that something is missing . It is the _______ to change your internal state.

A

Craving
Desire

31
Q

The _______ between your current state and your _______ ________ provides a reason to act.

A

Gap
Desired state

32
Q

______ is the the difference between where you are now and where you want to be in the future.

A

Desire

33
Q

Habits are created based on…

A

Repetition and frequency

34
Q

Paper clip strategy

A

Decide on a specific habit and each time you perform that habit you move one paper clip from one container to the other.

35
Q

Don’t say you have to say you ______ to.

A

Get

36
Q

Habits form based on ________ not _______.

A

Frequency not time

37
Q

It’s not how long does it take to build a new habit , but rather how…

A

How many repetitions does it take to

38
Q

To build a _____ you need to practice it.

A

Habit

39
Q

Why does frequency and the rate at which you perform the behavior matter ?

A

Your current habits have been internalized over the course of hundreds if not thousands of repetitions.
New habits require the same level of frequency.
Ex.) you can do something twice in 30 days or 200 times.

40
Q

3 rd law of behavior change

A

Make it easy

41
Q

Most effective form of learning is _____ not ________.

A

Practice not planning

42
Q

Habit formation

A

Is the process by which a behavior becomes progressively more automatic through repetitions.

43
Q

Why do we slip into motion rather then taking action

A

To delay failure

44
Q

Hebbs law

A

Neurons that fire together wire together in

45
Q

Long term potentiation

A

Strengthening of connections between neurons in the brain based on recent patterns of activity

With Each repetition, cell to cell signaling improves and the neural connections tighten.

46
Q

Repeating a habit leads to clear _____ ______ in the brain.

A

Clear physical

47
Q

Every action requires a certain amount of _____. The more ______required, the less _____ it is to occur

A

Energy , energy

48
Q

The less ______ a habit requires. The more likely it is to occur.

A

Energy

49
Q

Habits like Phones scrolling, watching tv, checking email can steal some much time and attention because they be performed with almost _____ _____

A

Without effort

50
Q

Habits are _____ to getting what you really want. Give example.

A

Obstacles

Dieting is an obstacle to getting fit
Meditation is an obstacle to thinking clearly

51
Q

______ friction with good habits
Increase _____ with good habits.

A

Reduce
Increase

52
Q

Difference between effective vs efficient

A

Effective is getting right things done
Efficient is getting more things done

53
Q

Competence is highly dependent on _______.

A

Context

54
Q

What are the four laws of habit formation in order?

A
55
Q

The cardinal rule of behavior change

A

What is rewarded is repeated
What is punished is avoided

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