Thread by @DavidPerrott_

Some of my favourite takeaways and quotes from @JamesClear's Atomic Habits:

(Thread ~ 1/n)

Key idea: Small habits can have a considerable effect on your life, given enough time.

Commit to a trajectory > Focus on short term results

"Habits are the compound interest of self-development. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them." ~ @JamesClear

What are habits?
Automated behaviours that we have learnt from experience.

How do habits form?
Cues -> Craving (for a change in state) -> Action Response -> Reward (internal state change)

“Ultimately, your habits matter because they help you become the type of person you wish to be. They are the channel through which you develop your deepest beliefs about yourself. The process of building habits is actually the process of becoming yourself.” ~ @JamesClear

On the relationship between habits and identity:

“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.” ~ @JamesClear

Comparing outcome-based thinking to identity-based thinking, when it comes to habits:

“With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.” ~ @JamesClear

On the social aspects of habits:

“We imitate the habits of three groups in particular: The close. The many. The powerful.” ~ @JamesClear

Building new habits:
1) Design the context to support the new habits (more prominent cues)

2) Implementation intentions (set out when, where and how you will carry out an action)

3) Habit stacking (stacking a new habit onto a well-established existing habit)

Leveraging rewards to make habits stick:
1) Temptation bundling (attach something you enjoy to the habit you are trying to commit to)
2) Make the behaviour itself enjoyable and satisfying
3) Immediate-returns (shorten the action-reward loop)

To increase the chances that a behaviour will turn into a habit, make it easier to perform:

1) Removing frictions to the desired behaviour
2) 2-minute rule (commit to something small)

Simply getting started is often enough to get a particular exercise or task going.

On the Two-Minute Rule:

"Nearly any larger life goal can be transformed into a two-minute behavior. I want to live a healthy and long life > I need to stay in shape > I need to exercise > I need to change into my workout clothes." ~ @JamesClear

Making habits stick:
1) Habit tracking (notebook, journal, app)
2) Contract (agreed consequences if you go off track)

“You do not rise to the level of your goals. You fall to the level of your systems.” ~ @JamesClear

Summarising ~ The Four Laws of Habit Formation:

The 1st Law: Make It Obvious
The 2nd Law: Make It Attractive
The 3rd Law: Make It Easy
The 4th Law: Make It Satisfying