Atomic Habits - Tiny Changes, Remarkable Results!

Those were the days when the clubhouse app came into the play store and did so much noise from almost every country. People from the same nation who are living outside India joined the discussion rooms and expressed their views on various things. One such discussion room was Bookoholics and I don't know why joined that session with excitement. I never speak to strangers but I got some good friends with whom I still share ideas, my views on books and science stuff. One fine evening, I joined the room and the session was about "Books which inspired you/ Name your favorite books". People were discussing their favorite books. when my turn came I started talking about the "Palace of Illusions" book which was my favorite then. I spotted someone handsome in his profile picture and waiting for his turn so that I can listen to his voice. I get more excited when I listen to someone's voice. His voice is one of a kind and he started sharing his views on "Atomic Habits by James Clear". He mentioned that he was a mobile addict just like me. I got influenced by that particular thing and brought the e-book immediately. That's the advantage of having a kindle, you can buy the books immediately if you want to read them tonight before going to bed. Not every book is available in e-book, but most of the famous books got e-book versions. I read books depending on my mood. I choose self-help only if I feel low, don't have someone with whom I can talk to, don't have someone who understands the situation I'm going through. Let me summarise this book for you because not everyone has got time to read the whole book and maybe someone is too lazy in reading the title. No worries! I'm gonna make it easier for you!

The book starts with the author waking up with an accident in the playground in his childhood and ending up writing this beautiful inspiring book!

 • THE FUNDAMENTALS - Why do tiny changes make big difference?


If you want to predict how you end up in your life, just draw a graph between your gains and losses. Ask yourself "Are you going to the gym every day after getting the membership?" "Are you learning something every day". These are the tiny battles that will define your future self. Learning a new idea won't make you genius instead it will your commitment to lifelong learning which can be transformative. Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient. "That's how knowledge works. It builds up, like compound interest" - Warren Buffett Are goals completely useless? Of course not. Goals are used for setting up a new direction. A handful of problems arise when you spend too much time thinking about them. If you want better results, then forget about setting goals. Focus on your system instead. HOW YOUR HABITS SHAPE YOUR IDENTITY (AND VICE VERSA):

There are three levels of change namely outcome change, process change, and identity change. One of the most effective ways to change your habits is to focus not on what you want to achieve but on who you wish to become. Your identity emerges out of your habits. Becoming the best version of yourself requires you to edit your beliefs, and to upgrade and expand your identity. HOW TO BUILD BETTER HABITS IN 4 SIMPLE STEPS:

A habit is a behavior that has been repeated enough times to become automatic. Any habit can be broken down into 4 steps namely cue, craving, response, and reward. The four laws of behavior change are a simple set of rules we can use to build better habits. They are 1) make it obvious, 2) make it attractive, 3) make it easy, 4) make it satisfying.  • THE FIRST LAW - Make it obvious


Once our habits become automatic, we stop paying attention to what we are doing. With enough practice, your brain will pick up the cues that predict certain outcomes without consciously thinking about it. The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them. THE BEST WAY TO START A NEW HABIT:

The simple way to start a new habit is to apply this strategy: "I will [BEHAVIOUR] at [TIME] in [LOCATION]." For example, I will make my partner a cup of tea at 8 a.m. in the kitchen. And after this, the habit stacking formula should be "After [CURRENT HABIT], I will [NEW HABIT]." For example, After I get into bed tonight, I will kiss my partner. MOTIVATION IS OVERRATED; ENVIRONMENT OFTEN MATTERS MORE:

Small changes in context can lead to large changes in behavior over time. It is easier to build new habits in a new environment because you are not fighting against old cues. Likewise, I used to sleep daily keeping my mobile beside my pillow and when I woke in the mid-night I scrolled through Instagram posts and searched for someone online in WhatsApp to keep me engaged for the rest of the night. But after reading this book, I started keeping my mobile on the desk before I go to bed and after I woke up I decided to stay away from blue screens at least for one hour. I'm happy about this change in my daily routine. In addition to this, I started brushing my teeth daily before going to bed. Because the dentist said it's a good habit to brush your teeth twice a day. :) THE SECRET OF SELF-CONTROL:

Once a habit is formed, it is unlikely to be forgotten. People with high self-control tend to spend less time in tempting situations. It's easier to avoid a situation than to resist it. One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it. Coffee is my favorite and sometimes I prefer Tea. I came to know that my sleep is disturbing because of caffeine intake, I stayed away from Coffee, Tea, and also herbal tea which contains lots of caffeine in it. Herbal Tea tastes good but the caffeine amount is higher than the normal Coffee. Once I saw regular sleep cycles in my routine, I felt happy. I thought I made a good decision in staying away from caffeine. A high intake of caffeine also affects your reproductive health. It indeed helped me in improving my health in all aspects including PCOS. Once you see the results you will stop resisting yourself. Self-control is a short-term strategy, not a long-term one.

 • THE SECOND LAW - Make it Attractive


The more attractive an opportunity is, the more likely it is to become habit-forming. Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do. THE ROLE OF FAMILY AND FRIENDS IN SHAPING YOUR HABITS:

We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige). One of the most effective things you can do to build better habits is to join a culture where 1) your desired behavior is the normal behavior and 2) you already have something in common with the group. HOW TO FIND AND FIX THE CAUSES OF YOUR BAD HABITS:

Highlight the benefits of avoiding a bad habit to make it seem unattractive. Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

THE THIRD LAW - Make it easy!


The most effective form of learning is practice, not planning. Focus on taking action, not being in motion. Habit formation is the process by which a behavior becomes progressively more automatic through repetition. The amount of time you have been performing a habit is not as important as the number of times you have performed it. THE LAW OF LEAST EFFORT:

Human behavior follows the Law of Least Effort. We will naturally gravitate toward the option that requires the least amount of work. Create an environment where doing the right thing is as easy as possible. Reduce the friction associated with good behaviors. When friction is low, habits are easy. Increase the friction associated with bad behaviors. When friction is high, habits are difficult.


Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.” You’ll find that nearly any habit can be scaled down into a two-minute version: “Read before bed each night” becomes “Read one page.” “Do thirty minutes of yoga” becomes “Take out my yoga mat.” “Study for class” becomes “Open my notes.” “Fold the laundry” becomes “Fold one pair of socks.” “Run three miles” becomes “Tie my running shoes.” The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things. Standardize before you optimize. You can’t improve a habit that doesn’t exist. HOW TO MAKE GOOD HABITS INEVITABLE AND BAD HABITS IMPOSSIBLE:

Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time. Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.

• THE 4TH LAW - Make it Satisfying Till now I have listed the highlights in my e-book and the fourth law itself is more interesting. So if you're a book lover or not, if you wanna change yourself. You should read this book. This book is the one which I got influenced in the recent times. I'm happy to say that my health is improving and I see transformations in my skin texture because of the habits in my daily routine. I'm glad I chose this book to read. I'm the happiest after seeing lots of changes in my health and study routine. :)

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