Atomic habits. book summary

                                     Atomic habits. book summary

                                       

               

                        

 t's anything you do frequently with little effort. When we wake up we wash our faces, get dressed, go to work, and so on, we're used to doing it every day, so most of what we do all day is really a habit.

              

And when we start thinking about changing our habits, we set a very high ceiling of 180 percent, but it is certainly unrealistic. If it is our habit to wake up at seven, for example, it is difficult to get up at five once, we can gradually do that, and when we want to acquire the habit of reading, It is recommended that we do not read more than one or two pages at the beginning, and increase the number of pages read with time.

Acquiring good habits is one of the most difficult things that we can get, and for this we must develop a realistic strategy based on what we are now, and where we seek to be in the future, that is, where you are now from the new habit and where you want to reach it, if we want to reach our goals In life, we must work on these habits, and they, in turn, will lead us where we want to go.

repetition of the habit

What is the mechanism of building or eliminating habits?

First: the catalyst (motor / signal)

Anything can be the engine that pushes you to practice this habit, such as your feeling of boredom, which is a signal that you move to browse social media sites, for example.

Second: Desire

It's the first signal your brain picks up, and then you make a habit.

Third: the response

It is the act that you used to do, such as surfing the Internet or smoking.

Fourth: the reward

It is what you get after you have already done it, and it is the main reason why we repeat the habit. When we reward ourselves when we feel bored by browsing social networking sites, this negative reward is repeated with every feeling of boredom, but we can certainly change this reward, for example, by going out for a tour in the open air, or Calling a friend, and so on, changing the reward means gaining new habits with time and awareness of what we are doing, which is called Habit Loop.

Signal + Desire + Response = Reward.

The four laws of habit acquisition

Law One: Make It Clear

One of the most common mistakes is to be content with good intentions to start a good habit, and this strategy is a major reason for failure to start any serious attempt.

Your habit is mostly automatic once there is a stimulus or a signal, so you get up in the morning or go to work is a signal to drink coffee, for example, so, when building a new habit, you should specify a signal to remind you of the habit, and it must be clear, if you want to acquire the habit of eating vegetables, you can Put the vegetable plate in a clear place and you can see it easily.

Among the habits that I practice is to exercise immediately after waking up, and waking up for me is a clear indication that I do exercise, as well as before bed I read for an hour mostly, and going to sleep is a signal to read.

To destroy a negative habit, reverse the law, make it hidden

Determine the habits that you intend to get rid of, and all the signs related to them, this is the starting point, try to hide them from your senses, for example, if you want to get rid of the habit of spending time on social networking sites, for example, you can disable the notifications (signal) or delete their icons from your device.

Law Two: Make It Attractive

The habit can be acquired by making it self-loving, for example, exercising on a daily basis for an hour, requires commitment, maybe heavy on the soul and may become bored over time, and to overcome this feeling, associate it with something you love, you can listen to an audio material that excites you, or practice with a friend.

To destroy a negative habit, reverse the law, make it unattractive

Write down all the negatives of your habit that you intend to get rid of, and write the positives that will come back to you when you get rid of it, and read it from time to time, the effects of this negative habit will be entrenched in your memory over time and motivate to get rid of it, for example, smoking, write the disadvantages of what smoking may cause to your health, and mention The positives of getting rid of it, or the habit of eating unhealthy foods, and in both cases, what will come back to you if you regularly eat healthy or unhealthy food.