"If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems."
Some of you may be already familiar with this book, however, if you are like me, you might have read it, try it, established some new routines, loose few of them due to vacation or stressfull everyday life, and forgot about the framework in the end.
If you never read Atomic Habits, I highly recommend it! Understanding the power of little changes of everyday life and implementing new routines will have a huge difference in your goal's outcomes! It is the little steps you take which will bring you to the target line.
Here are the book's key outcomes:
First, it is important to understand the habit loop. The habit loop is a concept that explains how habits form and operate. It consists of four main stages:
The cue is the trigger that initiates the habit. It can be a specific time of day, a location, an emotional state, other people, or an immediately preceding action. Cues are signals that prompt you to start a behavior.
Example: Seeing a cookie jar (visual cue) might trigger the habit of snacking.
The craving is the motivational force behind the habit. It represents the desire or urge you feel to perform the habit. Cravings are the reason why you respond to the cue; they provide the emotional or mental impetus to take action.
Example: After seeing the cookie jar, you might crave the sweet taste and the feeling of comfort that eating cookies provides.
The response is the actual behavior or action you perform in response to the cue and craving. This is the habit itself.
Example: In response to the craving for something sweet, you take a cookie from the jar and eat it.
The reward is the positive outcome you receive from performing the habit. It satisfies your craving and reinforces the behavior, making it more likely that you will repeat it in the future. Rewards provide the feedback your brain needs to determine whether this particular habit loop is worth remembering and repeating.
Example: The enjoyment and satisfaction of eating the cookie serve as the reward, reinforcing the habit loop of snacking when you see the cookie jar.
Second, after understanding the habit loops, you can apply The Four Laws of Behavior Change which are crucial for habit formation:
Make it Obvious: Identify cues that trigger your habits. Example: If you want to eat fewer cookies, identify the visual cue that triggers the habit. The cookie jar sitting on the kitchen counter might be the trigger. Action: Move the cookie jar to a less visible location, such as a high cupboard. This reduces the visual cue and makes the habit less obvious.
Make it Attractive: Use temptation bundling and motivational rituals. Example: To create a positive habit around eating healthier snacks instead of cookies, pair the new habit with something enjoyable. Action: Only allow yourself to watch your favorite TV show while eating a healthy snack like fruit. This makes the healthier choice more attractive.
Make it Easy: Reduce friction and lower the barrier to start. Example: To encourage eating healthier snacks, make them more accessible than cookies. Action: Pre-cut fruits and vegetables and place them in clear containers at the front of your fridge. This makes grabbing a healthy snack easier than reaching for cookies hidden in the cupboard.
Make it Satisfying: Use immediate rewards to reinforce positive behavior. Example: To reinforce the habit of choosing healthier snacks over cookies, give yourself a small reward. Action: After choosing a healthy snack instead of cookies, reward yourself with a small, immediate pleasure, like a piece of dark chocolate or a few minutes of a favorite hobby. This creates a satisfying experience associated with the healthier choice.
Third, adopt identity-based habits: Focus on who you want to become rather than just the outcomes you want to achieve.
Example: Instead of saying "I want to run a marathon," say "I am a runner." Align your habits with this new identity.
Fourth, embrace small changes: Implement the principle of making small, consistent improvements (1% better each day).
Example: If you want to start reading more, begin with reading one page a day and gradually increase.
Fifth, use habit stacking: Link a new habit to an existing one to create a sequence of actions. Clearly define when and where your new habit will occur.
Example: "After I brush my teeth, I will meditate for two minutes."
Sixth, design your environment: Adjust your surroundings to support your habits. Make your environment conducive to performing good habits and difficult for bad habits.
Example: Remove unhealthy snacks from your home and place healthy options within easy reach.
Seventh, follow the Two-Minute Rule: Start new habits with actions that take two minutes or less. This helps you overcome resistance and build momentum.
Example: If you want to start exercising, begin by putting on your workout clothes and doing a two-minute warm-up.
Eighth, track and measure progress: Keep a record of your habits to stay accountable and motivated. Regularly review your progress and adjust as needed.
Example: Use a habit tracker or journal to mark off each day you complete your habit.
Ninth, leverage accountability and social influence: Share your goals with others and seek support from accountability partners. Use social influence to reinforce your commitment and stay on track.
Example: Join a fitness group or find a workout buddy to keep you motivated.
Last, break bad habits: Apply the inverse of the four laws of behavior change to eliminate negative behaviors.
Make it Invisible: Remove cues that trigger bad habits. Example: Avoid places where you tend to overeat.
Make it Unattractive: Reframe your mindset to see the negative aspects of bad habits. Example: Focus on the health risks of smoking.
Make it Difficult: Increase the friction for performing bad habits Example: Don't buy cookies ;)
Have fun exploring and finding new routines!
Find the book here: https://amzn.to/3y8dBPY