🔁 Habits are the key to reaching your goals 🎯
That's what @JamesClear's best-selling book "Atomic Habits" is all about.
And the first thing to remember is that small changes = big impact.
That's what @JamesClear's best-selling book "Atomic Habits" is all about.
And the first thing to remember is that small changes = big impact.
Small changes aren't immediately noticeable.
One 20-minute jog won't affect your weight and fitness overnight (but do it once a day for a year...)
So, how do you stay motivated when you don't see quick progress?
One 20-minute jog won't affect your weight and fitness overnight (but do it once a day for a year...)
So, how do you stay motivated when you don't see quick progress?
When you're frustrated at the lack of positive change, try to focus on your current trajectory rather than your current results.
And the key to getting onto the right trajectory? Habits.
So, what are habits? And how are they formed?
And the key to getting onto the right trajectory? Habits.
So, what are habits? And how are they formed?
All habits are made up of the same 4 stages:
1. The cue. For example, you walk into a dark room and realize you can't see 😱
2. The craving. Your desire for a change of state from darkness to light 💓
1. The cue. For example, you walk into a dark room and realize you can't see 😱
2. The craving. Your desire for a change of state from darkness to light 💓
3. The response. You flick the light switch 💡
4. The reward. The relief and comfort you feel from seeing your surroundings 😌
Now that you know the process every habit follows, you can hack it to develop good habits that can change your life for the better!
4. The reward. The relief and comfort you feel from seeing your surroundings 😌
Now that you know the process every habit follows, you can hack it to develop good habits that can change your life for the better!
Say you want to learn to play guitar. Make your cue – seeing your guitar – unavoidable by leaving your guitar in the middle of your room.
Then set a specific plan of action for your response. "I will practice on Mondays and Thursdays" beats "I will practice every week."
Then set a specific plan of action for your response. "I will practice on Mondays and Thursdays" beats "I will practice every week."
Even the anticipation of the reward is enough to get the pleasure hit of dopamine.
So make the reward attractive and the habit something you look forward to.
For example, you save listening to your favorite podcasts for when you're jogging or at the gym!
So make the reward attractive and the habit something you look forward to.
For example, you save listening to your favorite podcasts for when you're jogging or at the gym!
Another useful tactic is to make adopting the new habit as easy as possible.
3 ways to do this:
➡️ Reduce friction
Make good habits easier and bad habits harder. For example, stay stocked up on healthy snacks. Or keep the TV unplugged (if you want less TV time).
3 ways to do this:
➡️ Reduce friction
Make good habits easier and bad habits harder. For example, stay stocked up on healthy snacks. Or keep the TV unplugged (if you want less TV time).
➡️ The 2-minute rule
Distill your new activity so it feels manageable.
Instead of "I want to read more", say to yourself "I will read 5 pages per night". This is at the core of the "small changes = big impact" approach to long-term change.
Distill your new activity so it feels manageable.
Instead of "I want to read more", say to yourself "I will read 5 pages per night". This is at the core of the "small changes = big impact" approach to long-term change.
➡️ Make it satisfying
After all, our brains have evolved for immediate-return environments; our ancestors focused on finding the next meal and avoiding predators, not saving for retirement!
After all, our brains have evolved for immediate-return environments; our ancestors focused on finding the next meal and avoiding predators, not saving for retirement!
For more tips on on how to make a lasting change, check out the Blink to "Atomic Habits"! blnk.st/AtomicHabits 🌱
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