How can they fit and stack on top of each other?įor instance, during this period of COVID-19, I feel stressed and want to develop the habit of meditating.What are some new habits you would like to develop?.What are some current habits that you already have?.“After I (current habit), I will (new habit).”Īs the name suggests, habit stacking involves combining your current habit with the new habit you want to achieve. Learning point: If you want a habit to be a big part of your life, make the cues a big part of your environment. Want to have a healthier lifestyle? Store your snacks away from the table counter and replace them with fruits. The result? People drank 25% more water and 11% less soda.Įnvironmental cues nudge us to make better decisions. Soda bottles were still in the main fridges, but more water was available in the room. Then, the researchers changed the “choice architecture” by placing baskets of bottled water around the fridge. Initially, the hospital cafeteria’s fridge was filled with only soda bottles. Psych study: In a 6-month study, a physician in the Massachusetts General Hospital wanted to answer this question “Can we get people to change their eating behaviour, without motivating and talking to them at all?”. If you want to follow through, you want to make that option easier. Move the Audible app to the homepage of your screen. Put books on your table, beside your bed. For instance, you want to read more during quarantine period. Our physical environment is probably one of the most overlooked drivers of our habits.īy simply placing objects in a prominent area in your room, it can nudge you to reach out for it more frequently. Two methods to make our habits obvious, (1) Environment design and (2) Habit stacking. Make it unattractive, difficult and unsatisfying. Instead of making it obvious, make it invisible. To break a bad habit, simply inverse the 4 laws. To effectively build a new habit, we can apply these 4 laws: Without 4 (reward), a behaviour won’t repeat. Without 1+2+3 (cue + craving + response), a behaviour doesn’t occur. (2) Craving: Brain signals automatic responseīy identifying these 4 stages, it helps us in understanding how habits work. (1) Cue: A trigger which gets your attention “Bad habits repeat themselves not because you don’t want to change but because you have the wrong system for change.” However, it is more important to focus on building a system which allows us to attain our goals.Ī system is the daily habits that you follow, which determines whether you achieve your desired outcome (goal). In other words, success is built under a system of habits. When we think about achieving “success” we tend to focus on our goals. If you have bad habits, time becomes your enemy. You just need to keep showing up each day and be patient. It multiplies the gains you will attain over the long run. If you have good habits, time becomes your ally. “Time is either your friend or your enemy.”Īs illustrated in the graph, time is your advantage if you choose to become 1% better every day. But if you drift off from your goals, you’re essentially becoming worse off each day and it becomes a slippery slope.Īccumulating these “small wins” every day leads you on the path to developing a strong habit. “Excellence is not about radical changes, but about accurring small improvements over time.” – James Clearįor example, we all know that learning a new foreign language can be daunting. However, if you were to learn 1 new vocab every day, by the year end, you would accumulate 365 new words. Habits are like Atoms… Wait, come again?įor those who might have already lost touch with high school chemistry and physics, here is the definition of atoms: Out of all the books I’ve read on self-development, this is perhaps one of the most life-changing books. Small, consistent habits will “compound” into significant long-term gains. The main message of the book that resonates well with those reading Warren Buffett, is the idea of compounding. How to implement the 4 Laws of Behavioural Change to create better habits.Why we should focus on building systems, not goals.Based on key insights from the book, by the end of this article, you will understand: This post is a book review and summary of Atomic Habits by James Clear. An international bestselling book Atomic Habits, James Clear reveals proven frameworks to help us develop a solid foundation of habits and achieve remarkable results.
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