Mary Grace Espinar

ATOMIC HABITS SUMMARY

Summary By: MG

A habit is a routine or behavior that we perform regularly in some many cases automatically.
“Sucess is the product of daily habits- ont once- in- a life time transformation”

Chapter key point summary:

1. Habits are the compund of self improvements. Getting 1 percent better everyday counts for a lot in the long run.
2. Habits are a double- edge sword. They can work for you against you, which is why uderstanding the details is essential.
3. Small changes often appear to make no difference until you across a critical thershold. The most powerful outcomes of any compunding process are delayed.
   you need to be patient.
4. An atomic habits is a little habit that is part of a larger system. just as atoms are building blocks of moleclues, atomic habits are.
5. If you want better results, then forget about setting goals. Focus on your system instead.
6. You do not rise to the level of your goals. You fall to the level of your system.

Also in Atomic Habits, suggests that bad habits are the result of unconscious cues trigering unproductive behavior.Putting off a
project to tomorrow seems to make no differences. But when you repeat this type of 1% eror day fater day, these tiny errors can compund in to
toxic result. Sucess is the product of daily habits.

Focus on the system. Screw your goals

Goals are about the result you want to achieve.Systems are about the process that lead to those result.

Three layers of behaviour change :

1. outcomes: This level is concerened with changing your result.
2. Process: this level is concerned with changing your habits and systems, implementing a new routine at the gym, decluttering your desk for
   better workflow, Developing a meditation practice.
3. Identity: changing your beliefs, your wordview your self image, your judgments about your self and others.
   Most of the beliefs, Assumptions and biases you hold are associated with this level.

Two step process for changed:

1. Decide the type of person you want to be.
2. Prove it to your selfwith smalll wins.

The Habit Loops:
Cue, Craving, Response, Reward.

1. Cue: An indication that signals that something nice is close by, for example, the aroma of freshly baked treats or a pitch-dark space that is about to be brightened.
2. Craving: The urge to bring about a modification so that one can experience the benefits, such as tasting the tasty cake or having the chance to observe the changes.
3. Response: Whatever you need to do to get the prize, whether it’s a thought or an action.
4. Reward: The positive emotion you have as a result of the adjustment and the knowledge of whether to repeat it or not.

The four laws of Behavior Change

1. Make it obvious
   Habits are automatic because our brains pick up cues and predict certain rewards whiout thought.
2. Make it attractive
   We take action only when we expect to produce a reward/ The more useful or rewarding the action, the more we’ll repeat it.
   until it becomes a habit that we do automatically or subsconsciouly.
3. Make it easy
   To more you practice something, the better you become at its and easier it seems, The best way to build a habit is to practice it, and the best way
   to start practicing to make it easy.
   
4. Make it satisfying Laws #1-3 motivate you to take action once. Law #4 closes the habit loop to decide if you’ll
   repeat the action. Basically, actions that deliver instant rewards will be repeated; those that deliver instant punishments will be avoided.

The 2-minutes Rule

Whenever you start a new habit, it should take less than two minutes to do. A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy.

The Goldilocks Rule

Humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right. When you’re starting a new habit, you need to avoid getting carried away and setting insanely high targets or expectations.