<\/p>\n
Atomic Habits are the compound interest of self-improvement.<\/b><\/h2>\n
If you implement daily habits, this is what it will look like after a year. Making a choice that is 1% better or 1% worse seems insignificant now, but these choices determine the difference between <\/span>who you are <\/span><\/i>and <\/span>who you could be over a lifetime<\/span><\/i>.<\/span><\/p>\n <\/p>\n 1% worse every day for 1 year is 0.99^ (365) = 0.03<\/span><\/p>\n 1% better every day for a year 1.01^ (365) = 37.78<\/span><\/p>\n <\/p>\n Systems are better than goals for your health and they help you form habitual behavior for new habits. Goals are about the results you want to achieve. Systems are about the processes that lead to those results. The psychology of habit formation is a system and if you put that in place, it will help you achieve what you desire. The ultimate purpose of <\/span>habits<\/b> is to solve the problems of <\/span>daily life<\/b> with as little energy and effort as possible. A habit is simply a behaviour repeated enough times to become automatic. <\/span>Habit formation<\/b> is so useful because the conscious mind is the bottleneck of the brain. When you have your habits dialled in and the basics of life are handled and done, your mind is free to focus on new challenges and master the next set of problems.<\/span><\/p>\n Over time, the cues that spark our habits become so common that they are essentially invisible: the treats on the kitchen counter, the remote control next to the couch, and the phone in our pocket. You must point things out to be glaringly obvious. If you want to read, put your book on top of your pillowcase for when you go to bed or if you want to run, leave your trainers in the middle of the hallway. Make a list of your daily habits. Mark them as <\/span>good habits<\/b> or <\/span>bad habits<\/b>; If it is a good habit, write \u201c+\u201d next to it. In the case that it is a bad one, write \u201c\u2013\u201d. If it is a neutral habit, write \u201c=\u201d. <\/span><\/p>\n For example:<\/span><\/p>\n Wake up =\u00a0<\/span><\/p>\n Turn off alarm =\u00a0<\/span><\/p>\n Check my phone \u2013 <\/span>behavior change<\/span><\/i><\/p>\n Take a cold shower + <\/span>behavior change<\/span><\/i><\/p>\n This allows you to see very obvious what habits are helping your life and which are hindering your life. The more pluses you have, the better and which minus habits can you retract from your life?<\/span><\/p>\n <\/p>\n This is attaching a habit to a normal daily task so it then becomes a <\/span>routine<\/b>. The formula is: \u201cAfter I [CURRENT HABIT], I will [NEW HABIT].\u201d<\/span><\/p>\n <\/p>\n <\/p>\n When it comes to habits, the key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate it. For instance, gambling addicts have a dopamine spike right before they place a bet, not after they win. Cocaine addicts get a surge of dopamine when they see the powder, not after they take it.Temptation bundling works by linking an action you want to do with an action you need to do. For example, perhaps you want to hear about the latest celebrity gossip, but you need to get in shape. Using temptation bundling, you could only read the tabloids and watch reality shows at the gym.<\/span><\/p>\n <\/p>\n One of the most effective things you can do to build better <\/span>habits<\/b> is to join a culture where (1) your desired behaviour is the normal behaviour and (2) you already have something in common with the group. This is the tribe and that is ONE Institute.\u00a0<\/span><\/p>\n <\/p>\n If you want to <\/span>develop healthy habits<\/b>, the key to every habit to develop is to start with repetition, not perfection. You don\u2019t need to map out every feature of a new habit. You just need to practice. This is the first takeaway of the 3rd Law: you just need to get your reps in. Each time you repeat an action, you are activating a particular neural circuit associated with that <\/span>habit<\/b>. The less friction you face, the easier it is for your stronger self to emerge. The idea is to make it as easy as possible at the moment to do things that pay off in the long run.The Two-Minute Rule states, \u201cWhen you start a new<\/span> habit<\/b>, it should take less than two minutes to do.\u201dStart by mastering the first two minutes of the smallest version of the behaviour. Only then are you allowed to gradually add elements to the <\/span>habit<\/b>? Eventually, you\u2019ll end up with the <\/span>habit<\/b> you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behaviour.<\/span><\/p>\n <\/p>\n <\/p>\n What is rewarded is repeated. What is punished is avoided. We are more likely to repeat a behaviour when the experience is satisfying. Therefore, give yourself an immediate reward for each<\/span> formation of habit<\/b> you perform in your <\/span>daily life.<\/b> The human brain evolved to prioritize immediate rewards over delayed rewards. If you miss one day, try to get back into it as quickly as possible. Make a habit tracker so you can see how many days you have done in a row and continue to try to get this streak for as long as possible.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n This is why \u201cbad\u201d workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something \u2014 ten squats, five sprints, a push-up, anything really \u2014 is enormous. Don\u2019t put up a zero. Don\u2019t let losses eat into your compounding.<\/span><\/p>\n <\/p>\n![\"\"](\"https:\/\/oneinstitute.nl\/wp-content\/uploads\/2023\/08\/1_tQszPBlBdi522xW1DnhwgQ.jpg\")
<\/p>\nHow to create good habits\u00a0<\/b><\/h2>\n
The 1st law (Cue): Make it obvious.<\/b><\/h3>\n
Another useful trick is habit stacking.<\/b><\/h5>\n
Meditation: After I pour my cup of coffee each morning, I will meditate for one minute. Design a time and place and make it as specific as possible. It is also essential to determine your environment. The less self-control you need to use the better, make the habit as easy as possible to do.\u00a0<\/b><\/h5>\n
The 2nd law (Craving): Make it attractive.<\/b><\/h3>\n
The 3rd law (Response): Make it easy<\/b><\/h3>\n
Example: Becoming a vegan<\/b><\/h4>\n
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The 4th law (Reward): Make it satisfying.<\/b><\/h3>\n
\u201cThe first rule of compounding: Never interrupt it unnecessarily.\u201d \u2014 Charlie Munger<\/span><\/h5>\n
How does breaking bad habits form modelling habit formation in the real world?<\/b><\/h2>\n
\u2022 Inversion of the 1st law (Cue): Make it invisible.\u00a0<\/b><\/h3>\n