Framework for Atomic Habits workshop, first meeting. Warming up audience

Several activities are in order, the following thought are just bits and pieces of a bigger note I have, which will be published much later. Atomic Habits | James Clear

Be aware of where you are

  • No amount of motivational videos can help with achieving goals.
    • The only thing that matters is awareness of current condition.
      • Where am I?
      • What do I do, that I do?
      • Why do I do this?
    • Otherwise, a person, without clear view of where, what and why, lives life on autopilot,
    • The only possible way to understand and comprehend conditions is to pause and intentionally switch the tumbler into different position.
      • Only after that, you can move for a change.
      • Imagine that all your life you were riding in a car and never walking out of it.
      • At some point you got in it, my bet it was done sometime after university or in the last years of university.
      • And since that moment you have been driving relentlessly through life. First work, change of career, marriage, kids, school, kid’s problem, tough moments of relationship, you’ve got the picture.
      • Your car has seen smooth roads and much tougher terrains, but have you seen the condition of your car? No, you are locked inside, and your attention is only on the road.
      • You have to stop the car (pause), exit it, and contemplate what happen to it after long years of exploitation and neglect. Neglect it is.
      • To conduct an inventory shop has to stop working, the same is fair here.
        • We have to conduct an inventory of our values, aspirations, action, and wishes.
        • And keep the tab of actions +1 to actions that get me closer to aspirations, -1 to actions that stir away from them.
          [[Осознавай где ты есть]]

We are people of habits

  • Through life we accumulate habits, and they become the defining element of individuality.
    • Habits are what we are and nothing else.
    • [[Системы вместо целей#^da4072]]
    • Thus, an idea that changing them is a heavy burden, doesn’t even begin to describe the real state of affairs.
      • Changing or introducing a new one is like swimming against the current or rebelling against one’s nature.
      • New habits, and ridding of bad ones, require time and effort.
      • To implements the change, the feeling of purpose is extremely needed. Which is easily acquired through our work with aspirations. [[#^28c61e]]
      • If they are not translated into action and after that into habits they won’t be fulfilled.

Types of habits

  • Action habits.
    • Something you need to do day after day. Like going for a jog, or keeping track of your meetings, to regularly reflect about the past day.
  • Replacement habits.
    • This one is aimed at changing a harmful habit. It requires forceful intervention of conscious mind to register the cue and becoming aware of it to reject the urge.
  • Project habits.
    • What you work on something a bit, like starting a blog, or taking systematic notes.
    • It demands breaking habit into small acts of will, during a specific period of time. Like process, all notes from previous day from 5 to 7 am.

Starting a habit

  • Cueing.
    • Spend a few minutes thinking about cues for the next three habits you want to create.
    • Take steps to implement them right now.
    • Think about the order of habits if it is relevant.
    • And be ready to spend some willpower on it.
    • Examples.
      • When I enter my study, I turn on a table lamp, and begin working immediately.
      • When I enter the bedroom, I leave the phone in the corridor.
      • Leave a pen and paper ready on the table, start writing as soon as you hit the chair.
  • Environment.
    • It’s important, as I’ve aforementioned before, building systems is much more effective than creating behavioural patterns.
      • We need to create an environment for successful implementation of habits.
      • No social media apps on the smartphone.
      • No cakes at or pastry at home.
      • I turned off all notification from my smartphone.
    • Make a list of five changes that you can do today in your environment.
  • Audit doubts.
    • We constantly doubt ourselves. Otherwise, we would have already implemented any habit.
    • And doubts kill everything. Doubt kills more aspirations than failure ever will.
    • Pause for a moment. Take a deep breath, and honestly answer the next questions.
      • How am I doubting my ability to achieve the goal of making a sustainable habit?
      • In what way am I doubting my chosen strategy?
      • Do I doubt my purpose and aspirations? In what way?

Keeping on track

  • It’s not possible to be on top of your ability all the time.
    • Occasionally, you’ll be under the weather: tired, ill, annoyed, competing priorities, distractions, outright failures and dissatisfaction.
    • Wish to drop everything swarm over your head.
    • Under this condition, it is critical to have a contingency plan.
      • Which in a sense is if/then algorithm. If smth happens,
      • To accomplish this, you have to make a list of challenges you might face.
      • Then below each item an action must be put. It should be as concise and as precise as possible. No need for extra words. I will do this.
      • That’s not enough, the list must necessary be internalized, memorized, and you have to get comfortable with it.

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