[책] Atomic Habits (Excerption)

  • Habits begin with a cue, or a trigger to act. Walking into a dark room cues you to perform an action that will enable sight. Next comes a craving for a change in state – in this case, to be able to see. Then comes our response, or action – flicking the light switch. The final step in the process, and the end goal of every habit, is the reward, Here, its’s the feeling of mild relief and comfort that comes from being able to see your surroundings.
  • All of us have cues that trigger certain habits. the buzz of your phone, for example, is a cue to check your messages.
  • And once you understand that certain stimuli can prompt habitual behavior, you can use this knowledge to change your habits. One way is to change your surrounding and general environment to encourage better habits. Simple changes to our environment can make a big difference.
  • A second great way to strengthen cue is to use implementation intentions which introduce a clear plan of action like ‘On Monday, when the alarm goes off, the first thing I’ll do is to run two miles.’
  • We also get a hit of feel-good dopamine when we simply anticipate those pleasurable activities. It is why daydreaming about your upcoming hot date is so pleasurable.
  • A great technique to turn this knowledge to our advantage when trying to from habit is temptation building.For example, you could commit to only reading magazines while at the gym.
  • Repeating something daily until it become habitual is tough. So making behaviors as easy as possible is key turning them into habits. A trick to make anything seem easier is to focus on reducing friction. You could also use this approach this approach to increase friction for bad habits.
  • the second tricks for making a habit easier in the long term is the two-minute rule, a way to make any new activity feel manageable. Don’t commit to reading one book every week- instead, making a habit of reading two pages per night.
  • The final and most importing rule for behavioral change is to make habits satisfying. This can be difficult. Today, we live in what academics call a delayed-return environment.You go to the gym in the morning, but you don’t lose weight overnight. Our brains evolved to cope with the immediate-return environment of earlier humans, who weren’t thinking about long term returns like saving for retirement. So when you pursuing habits with a delayed return, try to attach some immediate gratification to them.
  • Habit tracking is a simple, but effective technique. Developing a habit contract that imposes negative consequences if you fail to stay on track can be also a good technique.

Reference: Blinklist

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