Thread by @TheChrisHarry

Getting my dad to read Atomic Habits so thought I’d read it again.

Follow along for my notes 👇

Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.

Who you are today is a result of what you’ve done for the last year.

Who your are going to be next year starts with your habits today.

Things that compound

+ productivity
+ knowledge
+ relationships
- stress
- negative thoughts
- outrage

The Plateau of Latent Potential

You’re not seeing the results from your new habit?

Don’t give up before the results arrive.

Profess isn’t linear.

Systems > Goals

Everyone has goals.

The people with systems achieve their goals.

You do not rise to the level of your goals. You fall to the level of your systems.

3 layers of behaviour change

Outcomes - what you get
Processes - what you do
Identity - what you believe

Your habits become your identity.

Your identity influences your habits.

What you do everyday is who you are.

Try
Fail
Learn
Try differently

The 4 stages of building a habit:

1. Cue - begins a behaviour
2. Craving - motivation for the habit
3. Response - actual habit you perform
4. Reward - end goal of the habit

Make good habits easier to do.

Make bad habits harder to do.

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

- Carl Jung

When making plans, be specific.

You don’t lack motivation.

You lack clarity.

Habit stacking

Identify a new habit.

Find a habit you already have.

Stack the new habit on top of the existing one.

Starting a new habit - make it obvious.

Stopping an old habit - make it invisible.

We naturally want to belong.

Habits that help us fit in are attractive.

Imitating those around us helps us fit in.

Surround yourself with high-achievers.

Then aspirational goals seem realistic.

Your current habits are solutions to ancient desires.

They’re not the best solutions.

They’re just the ones you’ve chosen.

Reframe your habits to highlight their benefits.

Don’t procrastinate with more planning.

Action produces the results.

Imperfect results provide the feedback you’ll need to improve, not more planning.

We’re naturally lazy.

Makes your habits easier to do.

Bad habit - increase friction.
Good habit - reduce friction.

The 2 minute rule

When you start a new habit, it should take less than two minutes to do.

When you try too much too soon, you become overwhelmed and don’t continue the habit.

Automate as much of your life as possible.

Then you can focus on the things you want to do.

If it’s rewarded, it’s repeated.

If it’s punished, it’s avoided.

Incentives can start a habit.

Identity sustains a habit.

Track your habits

- shows your progress
- keeps you honest
- it’s addictive
- it becomes it’s own reward

Never miss twice.

- miss the gym, don’t miss twice
- eat a pizza, make the next meal healthy

Don’t let one mistake spiral into ten.

Knowing that someone else is watching is a powerful motivator.

Choose the right competition.

Maximise your chance of success.

Put the odds in your favour.

When winning, double down.

When losing, find better options.

Find your passion with these questions

- what feels like fun to me, but work to others?
- what makes me lost track of time?
- what brings me greater ROI than the average person?
- what comes naturally to me?

Everyone has limits.

Those that worry about them, never get anywhere close to touching them.

The Goldilocks Rule

Find tasks that are right on the edge of your current abilities.

Too hard - lose motivation
Too easy - no motivation
Just right - motivated

Professionals continue even when they’re bored.

Amateurs give up when bored and try something new.