How to become 37.

78 times better at anything | Atomic Habits summary (by James Clear)

The Power of Atomic Habits

..a slight change in your daily habits can guide your life to a very different destination.(James Clear)

Massive Action VS 1% improvements

 1.% better every day for a year will compound to nearly 38 times better

1.01^365= 37.78

 1% worse every day for over a year will bring you close to zero
0.99^365= 00.03

 Your habits can compound against you in the form of things like stress or negative self-talk.
Success is the product of daily habits-not once-in a lifetime transformation. (James Clear)

The Truth About Progress

The valley of disappointment: This where most people fail and slip back into their old routines.

Breakthrough: The most powerful outcomes of any compounding process are delayed so Patience is
required.

Goals VS Systems

Forget about goals, focus on systems instead. (James Clear)

A goal is the result you want to accomplish. Systems deal with the processes that lead to results.
Goals are good for setting a direction, but systems are best for making progress. (James Clear)

The kind of goals:

1. Win or lose=same goals

2. Only momentary change
3. Either/or conflict
4. Goal VS Long-term progress

A system of atomic Habits

Just as atoms are the building blocks of molecules, atomic habits are the building blocks of
remarkable results. (James clear)

 Three Layers of behavior change:

 Outcomes
 Processes
 Identity
 The Habit loop (15 Minutes per day)
 Cue: Mind goes blank at work
 Craving: Want to alleviate the frustration
 Response: Check social media
 Reward: Satisfied the need to feel less frustrated
How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

Law 1: MAKE IT OBVIOUS

Until you make the unconscious conscious, it will direct your life and you will call it fate. (Carl Yung)

1) Habit Scorecard
a) Set time and place (Implementation Strategy)
2) Stacking Habits
a) After [current habit], I will [NEW HABIT]
3) Environment VS Motivation
a) Environment is the invisible hand that shapes human behavior.(James Clear)
i) Make it easier to see the cues for the desired habits.
ii) Avert bad habits by making them invisible.
iii) Relationships with environment
iv) Separate zones for different activities & One space, one use
4) Breaking a bad habit: Make it invisible
a) Eliminate it from your environment.

Law 2: MAKE IT ATTRACTIVE

1) Dopamine | Gambling addicts have a dopamine spike right before they place a bet, not after they
win. (James Clear)
a) Dopamine spikes: Using social media, eating junk food and taking drugs..
i) The craving is what causes us to take action in the first place…

2) How to use temptation bundling:

a) Combining an action we need to do and we want to do.
i) More probable behaviors will reinforce less probable behaviors.

3) Group Influence |We are continually wondering “What will others think of me?” and altering our
behavior based on the answer. (James Clear)
a) Find groups to join where the habit your desire is the norm.
b) Where Cravings come from / Primal motivators: The source of cravings |Your habits are
modern-day solutions to ancient desires. New versions of old vices. The underlying motives
behind human behavior remain the same. (James Clear)
i) Reducing uncertainty
ii) Achieving status and prestige
iii) Winning social acceptance and approval
iv) Connecting and bonding with others
v) Finding love and reproducing
vi) Conserving energy
vii) Obtaining food and water
How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

4) How to reprogram your brain to enjoy hard habits | You can make hard habits more attractive if
you can learn to associate them with a positive experience. (James Clear)
a) By highlighting the benefits of a habit rather than its downsides, you can quickly reprogram
your mind and make it seem more appealing.
i) For example:
(1) Fitness = health and wellbeing and not fatigue
(2) Cleaning the house = an environment conducive to peace of mind and not wasted
time.
(3) Saving money = future financial freedom and not sacrifice.

5) Breaking a bad habit: Make it unattractive

Law 3: Make it easy

1) How long does it actually take to form a new habit?

2) Reducing Friction: The Law of least Effort.
3) Prime the environment for use
4) The 2 – Minute Rule (Stop Procrastinating)
5) Breaking a bad habit: Make it difficult
a) Do anything you can to make your bad habits less likely to occur.

Law 4: Make it satisfying

1) The most important rule | What is immediately rewarded is repeated. What is immediately
punished is avoided. (James Clear)
a) A feeling of pleasure is a message to the brain: This feels good. Let´s repeat this next time.
2) The mismatch between immediate and delayed returns
3) Rewarding yourself and feeling successful
4) Habit Tracking
5) When life gets in the way (BAD DAYS) | Lost days hurt you more than successful days helps you.
(James Clear)
a) The chain of continuity:
i) Don´t brake the chain of continuity. Missing twice is the start of bad habit; never do it.
b) Breaking a bad habit: Make it unsatisfying
i) Accountability Partners
ii) The habit contracts