Atomic Habits | James Clear

🚀 The Book in 3 Sentences

All information is secondary, though some ideas could be drawn by a reader. Extremely good to a person new to the topic of habits and discipline.

🎨 Impressions

Proves my theory that motivation doesn’t work. Systems must be built for habits to get root.

How I Discovered It

Book club reading.

Who Should Read It?

Those who are interested in building long-term achievement reach.

☘️ How the Book Changed Me

How my life / behaviour / thoughts / ideas have changed as a result of reading the book.

✍️ My Top 3 Quotes

• Building habits in the present allows you to do more of what you want in the future.
• The best way is to always stop when you are doing good. Hemingway.

📒 Ideas

Tiny improvements build up to substantial results. The curve of 1% everyday increase demonstrated 300 increase in a year.

• Focus on systems and not goals, the same way as Naval used to mention in his book. [[Системы вместо целей]] ^3b28b6
  • Purpose of a goal is to win on a short streak, but the purpose of the system is to continue to play after winning or losing.
    • It’s not about one accomplishment but constant refinement. Commitment to the process.
• There is an idea in the book that rhymes with Heidegger’s notion of decision and choice. [[выбор и решение]]
  • Don’t focus on the result it leads to outcome-based habits. Not lasting.
  • Focus on details of who you are and who you want to become. Identity-based habits are for life.
    • Built intrinsic motivation, Habit must become part of your identity. You don’t need to want it. You need to be it. Own it.

Goal not to read but become a reader.
Goal not to run a marathon but become a runner.
Goal not to learn an instrument but become a musician.

All innovation require disruption

All innovation require disruption. To become the best version of yourself, you have to unlearn continuously, trim beliefs, expand and upgrade your identity (e.g., through reading).

• Four laws of behavior change:
  • Cue. Make it obvious.
  • Craving. Make in attractive.
  • Response. Make it easy.
    • Curious thing, identity and make it easy is not only about habits, but nudges.
    • It’s easy to do something that system allows you doing.
    • [[Books/Nudge — Richard H Thaler Cass R Sunstein.md#Plan B is what matters, nothing else]]
  • Reward. Make it satisfying.
• If you need to get rid of a bad habit, inverse statements above.
  • make it invisible.
  • make it unattractive.
  • make it hard to get.
  • make it excruciating.

Audit your habits #howto

Japanese system scorecards. State in voice what are you doing. Make a list and analyze it, with own mark system obvious marks are = — +

• Write all your activities from getting out of bed to getting dressed and drinking coffee, then rank all activities.
• If you want to integrate new habit. Make a plan.
  • Formulate in as much details as you can. On [day]… I will [do]… in [place]…

Kurt Lewin [[Курт Левин о научной дискуссии]] I would like to read some of his thoughts, wrote equation about behavior: B is a function of the person in their Environment. B=f(P,E) You should remember that.

Self-control doesn’t work. Systems work as was said before.

Life if a predictive, it actually feels reactive, when the phone rings we pick it up, when water boils we make some tea, but they are not reactions but predictions.

• We evaluate everything that happens to us and trying to remember what happened before and what might happen in the future, we are deep in a guess work here. Endless prediction of what could happen at any given moment puts habits into action. Bad, good, neutral. Make things less changing and habits will follow suit.

Make sure you see the difference between motion and action

• Motion is planning.
  • Outlining ideas for the article, youtube video, lecture.
• Action is doing.
  • Writing the article, giving the lecture, filming the video.

Preparation can become a form of procrastination. No need for planning, you have to be practicing.

• Consistent habits are based not on the devoted time but on the number of reps and frequency.

Habits stick in a friction free environment.

• Take out from the equation, everything that makes habits difficult to follow. Snacks for dieting, notification for concentration, etc.
• Habits start long before action, some trigger, or cue begin the process we follow. Like calling a taxi or putting sport wear next to your chair in the study.
• As easy as possible. Choose reachable goals. Not to run a marathon, but to finish first 2 km. Not to have consistent diary practice, but to write for 2 minutes every evening.
• ==Two minutes rule== has another advantage. Stop when you are doing especially good. Why? Hemingway did that, and I believe that I’ve read in somewhere else. Where? #questions

Habits must bring joy and satisfaction.

• Choose right field of competition.
• Create ==habits== in areas that ==excite== you and ==match== your ==natural skill==. ^1d1386
  • Align them with your ambitions.
  • But be mindful about them, ambitions are not so simple to understand.
    • They are hard to come by and even harder to succeeded in reaching them.
  • [[Harry Potter and the methods of rationality#Ambitions]]

When exploring areas where your natural talent might flower, ask the following questions:

• What feels like fun for me, but work for others?
• What makes me lose track of time?
• Where I get greater return that average guy?
• What comes natural to me?

Work hard on things that come easy.

==REFLECTION==
Organize the system that will provide constant feedback. It is the only way to assess how are you doing and compare yourself with your past.

==IDENTITY==
Be flexible, if the need arise, change. Don’t cling to what has been, look at what it is. Adapt to the challenges of life. [[What is rationality]] lightness