Atomic Habits @atomichabitsbot
Bot that scrapes highlights from @jamesclear’s Atomic Habits. Created by @TheChrisHarry amzn.to/3gdfNqC Joined February 2020-
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“If a behaviour can get us approval, respect, and praise, we find it attractive.” - @JamesClear
"Good habits can make rational sense, but if they conflict with your identity, you will fail to put them into action." - @JamesClear
“Researchers estimate that 40 to 50 percent of our actions on any given day are done out of habit.” - @JamesClear
[Charles Darwin] “In the long history of humankind, those who learned to collaborate and improvise most effectively have prevailed.” - @JamesClear
“Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.” - @JamesClear
“The ending of any experience is vital because we tend to remember it more than other phases.” - @JamesClear
“The most effective form of motivation is progress.” - @JamesClear
“Stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur.” - @JamesClear
"True behaviour change is identity change." - @JamesClear
“Improving is not just about learning habits, it’s also about fine-tuning them.” - @JamesClear
“Behaviour only shifts if the punishment is painful enough and reliably enforced.” - @JamesClear
“All habits serve you in some way - even the bad ones - which is why you repeat them.” - @JamesClear
“If you’re already interested in a habit, working on challenges of just manageable difficulty is a good way to keep things interesting.” - @JamesClear
“The human brain is a prediction machine. It is continuously taking in your surroundings and analysing the information it comes across.” - @JamesClear
"Your behaviours are usually a reflection of your identity. What you do is an indication of the type of person you believe that you are - either consciously or non consciously." - @JamesClear
"Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change." - @JamesClear
“Some people spend their entire lives waiting for the time to be right to make an improvement.” - @JamesClear
"When you finally break through the Plateau of Latent Potential, people will call it an overnight success. The outside world only sees the most dramatic event rather than all that preceded it." - @JamesClear
"It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path towards success. You should be far more concerned with your current trajectory than with your current results." - @JamesClear
“Professionals know what is important to them and work toward it with purpose; amateurs get pulled off course by the urgencies of life.” - @JamesClear
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The secret to getting results that last is to never stop making improvements.
No 1% improvement will have a noticeable impact. 1% everyday will. 1% in many areas will. Small improvements appear meaningless before they’re given the time to become big improvements.
Keep your identity small. Identity makes you rigid in your beliefs. It limits your freedom to change.
Once you’ve mastered a skill, move the next level, increase the difficulty.
Professionals continue even when they’re bored. Amateurs give up when bored and try something new.
The Goldilocks Rule Find tasks that are right on the edge of your current abilities. Too hard - lose motivation Too easy - no motivation Just right - motivated
When winning, double down. When losing, find better options.
Choose the right competition. Maximise your chance of success. Put the odds in your favour.
Knowing that someone else is watching is a powerful motivator.
Never miss twice. - miss the gym, don’t miss twice - eat a pizza, make the next meal healthy Don’t let one mistake spiral into ten.
Track your habits - shows your progress - keeps you honest - it’s addictive - it becomes it’s own reward
Incentives can start a habit. Identity sustains a habit.
If it’s rewarded, it’s repeated. If it’s punished, it’s avoided.
Automate as much of your life as possible. Then you can focus on the things you want to do.
The 2 minute rule When you start a new habit, it should take less than two minutes to do. When you try too much too soon, you become overwhelmed and don’t continue the habit.
Bad habit - increase friction. Good habit - reduce friction.
We’re naturally lazy. Makes your habits easier to do.
Don’t procrastinate with more planning. Action produces the results. Imperfect results provide the feedback you’ll need to improve, not more planning.
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