Development

 ATOMIC HABITS

                                             -by James Clear

Atomic Habit Book tells us how to adopt good habits and how to give up bad habits.

source: google

Habits are the compound interest of self-improvement.

If you can get 1 percent better each day for one year, you’ll end up thirty-­seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero.

People make a few small changes, fail to see a tangible result, and decide to stop.

WHAT PROGRESS IS REALLY LIKE?

Imagine that you have an ice cube sitting on the table in front of you. The room is cold and you can see your breath. It is currently twenty- five degrees. Ever so slowly, the room begins to heat up. Twenty-­six degrees. Twenty-­seven. Twenty-­eight. The ice cube is still sitting on the table in front of you. Twenty-­nine degrees. Thirty. Thirty-­one. Still, nothing has happened. Then, thirty-­two degrees. The ice begins to melt. A one-­degree shift, seemingly no different from the temperature increases before it, has unlocked a huge change.

source: google

FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD:

Goals are good for setting a direction, but systems are best for making progress. A handful of problems arise when you spend too much time thinking about your goals and not enough time designing your systems.

Focusing on the overall system, rather than a single goal, is one of the core themes of this book.  By now, you’ve probably realized that an atomic habit refers to a tiny change, a marginal gain, a 1 percent improvement. 

source : google

If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential.

How to build better habits in 4 simple steps?

source : google

The Four Laws of Behavior Change. The process of building a habit can be divided into four simple steps: cue, craving, response, and reward. The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, reward—that ultimately allows you to create automatic habits. 

source: google

Popular Atomic Habits quotes:-

• “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
• “Goals are good for setting a direction, but systems are best for making progress.”
• “The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.”
• “When you finally break through the Plateau of Latent Potential, people will call it an overnight success.”
• “There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.”
• “Over the long run, however, the real reason you fail to stick with habits is that your self-image gets in the way. This is why you can't get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.”
• “The people with the best self-control are typically the ones who need to use it the least. It’s easier to practice self-restraint when you don’t have to use it very often.6”

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