“Atomic Habits” (Commentary)

Angel Mondragon
24 min readMar 4, 2019

If you are struggling to get out of a habitual routine of procrastination and repetitively performing bad habits then this book is specifically designed for you. The intro of the book states,

“An easy and proven way to start good habits and break bad ones. Tiny changes, remarkable results”

“Atomic Habits” is an abbreviated version of “The Power of Habits” by Charles Duhigg. The writing acts as a systematic blueprint for utilizing neuroscience (better explained in Duhiggs book) to forge effective habits while simultaneously using the inverse of those techniques to break bad ones. Hopefully, I can find supplementary information to better explain the intractable way that we form (and break) bad habits.

Books that are oriented around the mind and brain excite me as they correlate with my passion, artificial intelligence. I have an affinity for them as learning more about the mind allows me as someone in computer science to better understand how to structure our AI, specifically sentient AI. Just like the programs that we create, our mind also creates mental models based on previous experiences. We use feedback loops from the current state to correct and perfect those mental models and this is called learning. We use habit formation to automate the process of items that do NOT require a substantial amount of intentional focus and critical thinking. This allows us to appropriately place our thinking capital towards higher priority tasks.

Habit formation practices the same neurological mechanisms that pattern recognition uses. Clear does an exceptional job at curate data, studies, and tests to illustrate how our brain operates in building habits, and how we can highjack these mechanisms to both breaks bad habits while simultaneously building and reinforcing good ones.

As usual, I’ll start with the title.

James deconstructs the title like such, and all my physicist friends, please don’t cringe too much at this:

Atomic: 1. An extremely small amount of a thing, the single irreducible unit of matter(I know..); 2. The source of immense energy or power.

Habit: 1. A routine or system practiced regularly, an automatic response to a specific situation.

The book starts with Jame’s story. He was subject to a severe head trauma in high school that led him to be in a medically induced coma. The consequence of the injury meant that he needed to learn how to produce small impactful gains while incrementally building good habits to facilitate his potential. The habits that he accumulated in college led him to become one of the 33 players to be picked for the All-American Academic team, in the nation. He also obtained various other honorable mentions including subjects such as academia. He reaffirms that the introduction is not an opportunity for boasting rather an example to demonstrate that habit formation can lead to individuals reaching their genetic potential.

If you are not familiar with James Clear, check out this interview of him here:

Analysis

This book is purposed to act as a blueprint of habit formation. He uses psychology studies and neurological research to back his strategy. Clear is using the curated information to show us how we can highjack our primitive receptors to build good habits, and defeat bad ones.

We will explore 3 main lessons that Clear intends for us to learn:

  1. Every time we perform a habit, we execute a four-step pattern: cue, craving, response, reward.
  2. If we want to form new habits, we should make them obvious, attractive, easy, and satisfying.
  3. You can use a habit tracker as a fun way to measure your progress and make sure you don’t fall off the wagon.

Let's dive right in!

Lesson 1: All habits are based on a four-step pattern, which consists of cue, craving, response, and reward.

Chapter 1: The Surprising Power of Tiny Habits

“Success is the product of daily habits — not once-in-a-lifetime transformations.”

The chapter starts with BF Skinner’s experiment regarding animal conditioning using external stimuli. The experiment does an exceptionally great job at proving his theory but inversely does not demonstrate how our internal thoughts can dictate our actions as well.

He uses this story from Great Britain cycling team you can see that here, specifically the Aggregation of Marginal Gains:

He uses this figure below to demonstrate the impact a 1% change can have on our habits using the compound effect and why the majority of our efforts seem ineffective for several days weeks perhaps years and then explosive success emerges as the compound effect takes hold.

Therefore, if you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed what James calls, “Plateau of Latent Potential.”

We overemphasize goals too much, especially in today’s “hustle society”. Goals are great tools to set the direction of our desired outcome but STRATEGIES are the tools or processes that allow us to manifest those desires.

Thus, compounding effects, both negative or positive can determine the direction of our goals. He uses an airplane as an analogy. A single degree change can be the difference between Miami or New York.

“You should be far more concerned with your current trajectory than with your current results. . . Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.”

Taking the compound effect into consideration we can deduce that habit formation can be revered as a double edge sword. They can be equally detrimental as they are beneficial. I ask you to be aware of your habits.

Chapter 2: How Your Habits Shape Your Identity (and Vice Versa)

Changing our habits (or building new ones) can be exceptionally challenging. The reason they are difficult to change or produce is derived from two main problems:

  1. We try to change the wrong thing, or
  2. We try to change our HABITS the wrong way.

“There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.”

If you have read or heard of Simon Sinek’s book “Start with Why” you know that the WHY is an integral component to changing your behavior.

Outcomes are our WHAT, the process is our HOW, and the Identity is our WHY. The thought process is fairly simple when we focus on outcome-based habits we look at the desired achievement. When we focus on identity-based habits we focus on who we wish to become. Outcome-based habits tend to be more extrinsically motivated, as demonstrated by Skinner. IDENTITY-BASED habits, however, tend to be more intrinsic, thus holding more significance.

The oversimplified solution is a two steps method:

  1. Decide WHO you want to be (or mirror I discovered), AND
  2. Prove it to yourself with small wins.

The most effective solution is to decide who you wish to become (or mirror) and your habits will reflect that decision automatically. Clear states that, “Every action is a vote for the type of person you wish to become.”

“Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity . . . The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.”

Chapter 3: How to Build Better Habits in 4 Simple Steps

Whenever you want to change your behavior, ask yourself:

  1. How can I make it obvious?
  2. How can I make it attractive?
  3. How can I make it easy?
  4. How can I make it satisfying?

A habit is a behavior that is formed when an action has been conditioned by a specific circumstance. For instance, walking into the room when dark prompts you to turn on the light. We naturally created habits as default actions to lessen the cognitive load so that our critical thinking can focus on higher priority tasks.

This is the part that I absolutely LOVE to geek out on. Regarding AI training we use feedback loops to positively reinforce our predictive models. Similarly, we have the same mechanism in our mind to advance our mental model of the world. This is called learning.

AI model is using reinforcement learning by taking actions and rewarding it after engaging in the environment positively. The mind is not too different. Habits are essentially broken down into a simple feedback loop that involves four steps:

  1. Cue,
  2. Craving,
  3. Response, and
  4. Reward

Therefore the Four Laws of Behavior Change is an easy-to-implement prescription:

  1. Make it Obvious,
  2. Make it Attractive,
  3. Make it Easy,
  4. Make it Satisfying.

Chapter 4: The Man Who Didn’t Look Right

After determining the person you are attempting to become, ask yourself if the actions (habits) you are doing are casting “votes” for or against that new identity. Clear suggests, “With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it.” For example, if you are not trying to lose fat (outcome-based) but, alternatively, want to become someone who is fit (identity-based) the likelihood of your habits autocorrecting increases, significantly.

For those interested in how this identity vs habits system works, I’d love to go into greater detail (more for self-interest to satisfy my innate, endless, curiosity) and explain how it a dedicated article later. Regardless, I will give a highlight overview. Something called NLP or Neuro-linguistic Programming occurs when you change “identity”. The mind shifts the observation filter of incoming data. This identity shifts fire up neurons in new pattern formations allowing you to critically think about operations differently. Otherwise known as neuroplasticity. Then the feedback loop system transpires allowing you to learn new habits, or break old ones.

Identify shifting alone is not the whole solutions, we must still be aware of our daily habits. The first step to clearing an addiction is being aware that there is an addiction altogether. Similarly, you need to be aware of your habits (especially bad ones) before you can make progress (change). The next sections teach you HOW exactly to achieve this habit shift.

Pointing-and-Calling

Clear uses an example to explain how exactly he derived this exercise (too much alliteration? sorry). Pointing and calling is a method in occupational safety for avoiding mistakes by pointing at important indicators and calling out the status. It is common in Japan and railways of China. Making large gestures and speaking out the status helps to keep focus and attention. Pointing and calling requires co-action and co-reaction among the operator’s brain, eyes, hands, mouth, and ears. As a result, this raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions.

Habit Score Card

Chapter 5: The Best Way to Start a New Habit

“The 1st Law of Behavior Change: Make it obvious.”

Clear suggests that The Diderot Effect is an exemplary model for how we start habits and often feed them. The Diderot Effect states, “obtaining a new possession often creates a spiral of consumption that leads to additional purchases.”

Therefore, James proposes that we use what he calls habit stacking to build new habits. The process is simple, we identify an already existing habit that we do each day and then stack a new behavior on top of that. Check out this figure to show you what he meant.

Here is his suggested written/verbal formula: “After [CURRENT HABIT], I will [NEW HABIT].”

“The two most common cues are time and location.”

Similar to Point-and-Calling implementation intention is a formula that is expressed in a written and verbal format. For example, “I will [BEHAVIOR] at [TIME] in [LOCATION]”. Clear prescribes that we use implementation intentions in addition to our habit stacking.

Example:

  • I will meditate for one minute at 7 a.m. in my kitchen.
  • I will study Spanish for twenty minutes at 6 p.m. in my bedroom.
  • I will exercise for one hour at 5 p.m. at my local gym.

Chapter 6: Motivation is Overrated; Environment Often Matters More

“Environment is the invisible hand that shapes human behavior.”

If you remember us stating early on that context is of SIGNIFICANT importance that payout non-proportionally. If we follow Clears logic we can make the safe assumption that habits are initiated by the cues. The more obvious we make cues the more likely we are to notice the cues. Over time the habit itself become associated with the entire context of the surrounding environment rather than a single trigger. The context becomes the cue. James uses the example to help illustrate this concept. If you wish to read a book each night make the cue apart of the context by placing the book on your pillow. If you want to work out in the morning place the shoes at the edge of the bed. The less friction there is to the new habit in the context of the environment the easier it is to produce and form the new habit.

He lastly recommends that the easiest way to form a habit is to change the environment altogether. You are LESS likely to be tempted by old cues, thus breaking old habits while simultaneously facilitating the growth for forming new ones.

Chapter 7: The Secret to Self-Control

“The inversion of the 1st Law of Behavior Change is to make it invisible.”

This chapter specifically talks about breaking bad habits or at least avoiding the cues. Clear argues that “Once a habit is formed, it is unlikely to be forgotten.” and backs his claim with an example of a lady who was a chronic smoker while on the ranch. She left the ranch for 15 years never picking up a single cigarette. This conquering of the bad hab was quite remarkable. Without much effort, her temptation to smoke nearly evaporated like magic. HOWEVER, (added suspense), when she rode a horse for the first time in 15 years her craving emerged and seconds after she found herself with a cigarette in her mouth. What happened? Did sudden relapse occur? Was her will power simply defeated by the temptation? All sound like a feasible reason, yet, her cue (riding horses) led her to crave the cigarette. Context matters.

People with self-control are not stronger willed than others, they do not possess a superhero ability to defeat their temptations. Instead, they are more inclined to simply avoid their temptations (or context cues). Clear uses the Vietnam war as an excellent example. Most (US) soldiers, when surveyed, would admit that they were avid users and sometimes addicted to both marijuana and more seriously heroin and other related opiates. Nevertheless, when they left the war and returned home their addiction virtually vanished in an instant. Once again, they did not possess more will power then the person who goes to AA meetings, rather they left their environment (context cues).

Self-control is certainly possible, yet in most cases the strategy is short-lived. The best solution is to avoid exposure to the cues that cause the cravings.

Chapter 8: How to Make a Habit Irresistible

“The 2nd Law of Behavior Change is to make it attractive.”

Similar to our deep learning programs our mind is a feedback loop driven by dopamine. Our dopamine levels are strongly correlated with our motivation. The neuroscience of habit formation state that our anticipation of the reward is what actually motivates us. The spike of dopamine is observed to be a precursor for the action, rather than the fulfillment itself.

Temptation Bundling

This strategy to make actions (habits) more attractive is insanely simple, and it took James painting it out to illuminate its simplicity. The prescribed method is to pair an action (new habit) that you want to form with an action that you NEED to do. This is an advanced version of habit stacking.

Chapter 9: The Role of Family and Friends in Shaping Your Habits

“The environment we live in determines which behaviors are attractive to us.”

Our hivish tendencies mean we have a strong desire to conform to our culture and specifically adhering to the habits praised and approved by the tribe as a whole. The more we fit in, the more we are approved and through multi-level selection the more likely we are to prosper in the community.

You may have heard the common saying:

You are the average sum of the 5 people you surround yourself with.

Well, this is true and environmental psychology can prove it. Remember my mention of mirror neurons in the previous chapter? Well, we have a tendency to imitate three social groups:

  1. The close (proximity): Friends & Family,
  2. The many: Nations, Society, Teams, sub-organizations, and
  3. The powerful: Those with status & prestige.

Similar to tarrying in environments that cultivate new (positive) habits, it would benefit us to join a culture that has established behaviors that exhibit your desired outcome, and you already have something in common with that group.

Conformity

We are aware of conformity persuading our thoughts and actions, why not use that to our advantage. The path of least resistance is the goal of making habits attractive. Solomon Asch was a psychologist who performed an experiment that tested our ability to conform. We discovered that the power of the group (our tribe for this instance) defeats our individual desires. Most days we’d rather be wrong WITH THE GROUP than right by ourselves.

“If behavior can get us approval, respect, and praise, we find it attractive.”

Chapter 10: How to Find and Fix The Cause of Your Bad Habits

“The inversion of the 2nd Law of Behavior Change makes it unattractive.”

Our technology has evolved a much quicker rate than our minds have. We still have innate primitive desires that technology can satisfy MUCH faster than otherwise achieved by our ancestors. Hyper-palatable foods are easier to access still triggering our desire to hunt & gather. Pornography satisfies our desire for reproduction and sex. Sports even satisfy our primitive desire for combat and war. Our behaviors (habits) are modern-day solutions to ancient problems. Each habit is triggered by a craving which possesses a more significant underlying extrinsic motive.

Motivation is a fleeting emotion that is similar to bathing. We can achieve the motivation but we need to do it daily for it to become effective. Instead, lets systematically create a strategy to break bad habits rather than relying on a fleeting emotion. When we assign a positive feeling to a habit we have a tendency to continually produce those habits. Step one would be to become aware of the problem. Attempt to use a point-and-call method to recognize the habits while initiating the acknowledgment of the negative repercussions or desired outcomes. If we assign a negative feeling to a bad habit the likely hood of its practice diminishing increases exponentially.

Now that we are aware of a bad habit, let’s create a “motivational” ritual to promote the breaking of a bad habit or the nourishment of a good one. We can accomplish this by building a positive ritual by doing something that we enjoy immediately BEFORE a difficult task (i.e. a hard habit or breaking of a bad one).

Chapter 11: Walk Slowly, But Never Backward

“The 3rd Law of Behavior Change is to make it easy.”

The most effective form of learning is through implementation. Taking action and practicing is more valuable than learning and certainly more than planning. If we take our understanding of habit formation we can make the safe assumption that habit formation is conducted through continual repetition of a particular task by which the behavior becomes progressively more automatic.

If we explore Long Term Potentiation (“LTP”) we know that the strengthening of synapse activation can occur when an activity is being repeated repetitiously. These patterns of synapse-activations (usually between a few neurons at a time creating a pattern) can create a long-lasting increase of signal activation, or rather a habit.

Neurons that are fired together are wired together. — Dr. Sudhof

The time it takes doesn’t matter nearly as much as do the repetition of the habit. Clear states, “Just get the reps in”.

Chapter 12: The Law of Least Effort

“Human behavior follows the Law of Least Effort.”

Daniel Kahneman is a notable neuroscientist. He states that” Law of Least Effort applies to cognitive as well as physical exertion. The law asserts that if there are several ways of achieving the same goal, people will eventually gravitate to the least demanding course of action.” This is why lazy people are inherently more effective at solving the same problem. Gates unintentionally has the same understanding and desires to hire lazy people, exclusively.

Therefore, if we can create an environment that allows us to perform new tasks effortlessly the adherence factor increases tremendously. My interpretation of this section was to reinforce Clears theory on habit stacking. Supplementing the previous chapter, we should aim to add friction associated with bad behaviors while attempting to eliminate the friction for good habits.

“We will naturally gravitate toward the option that requires the least amount of work.”

Chapter 13: How to Stop Procrastinating by Using the Two-Minute Rule

This chapter does extraordinarily exceptional work at giving us an easy-to-follow system to use towards building the new desired habit. The Two-Minute rule is a method that states, “When you start a new habit, it should take NO MORE than two minutes to complete.” Clear uses an example of an observer who lost over 100 lbs by going to the gym for 5 minutes a day. Now him going to the gym for ONLY 5 minutes didn’t result in the magic ability of fat loss. Rather, his new habit of going to the gym for ONLY 5 minutes a day established the foundation for his habit to be improved upon. You must create the habit before you optimize it. You cannot improve that which does not exist, yet.

Every day, there are a handful of moments that deliver an outsized impact. James refers to these little choices as “decisive moments.”

If we remember the compound effect on habit formation then we can assume that decisive moments set the options available to your future self. Expanding on that, we can say that decisive moments are similar to a fork in the road. One path can lead to our desired outcome while another can lead towards self-destruction. Therefore, a habit can be performed in the matter of minutes (or seconds) but the following consequences can have a lasting impact on our behavior.

“The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.”

Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible

“The inversion of the 3rd Law of Behavior Change is to make it difficult.”

The Law of Least Effort can be applied to breaking habits as well. Committing to a decisive moment can allow is to lock in our future behavior. If you struggle to have the discipline to start or continue a new habit (or breaking a bad one) just automate the habit, that’s the easiest way to lock in future behavior.

If you have a bad habit of overspending on mindless shopping maybe an automated saving/investing plan is for you. If you wish to wake up early but struggle to sleep early maybe buying a new mattress can be the solution for you. If you eat poorly then shopping at a new grocery store buying only healthy food, then PREPPING may be the solution for you. Automating your habits can deliver increasing returns over time by utilizing onetime choices.

Chapter 15: The Cardinal Rule of Behavior Change

“The 4th Law of Behavior Change is to make it satisfying.”

Like the neuroscientist, Christian Lüscher, discovered in mice, “We are more likely to repeat a behavior when the experience is satisfying”. If you remember me saying that the human brain evolved with the ability to prioritize an immediate reward rather than a delayed one. This is why our habits are modern-day solutions to ancient problems. We can satisfy our reward receptors MUCH easier now with BAD habits than ever before.

The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.

The 1st 3 laws of behavior change are intended to increase the odds of performing a new desired behavior (or breaking a bad one). The last law of behavior change is intended to increase the odds of performing the same behavior again over time until you form a habit. Therefore, if you should feel immediate success, even in a small way (like crossing off a to-do list item) to get a habit to “stick”.

Chapter 16: How to Stick with Good Habits Every Day

Named after the economist Charles Goodhart, Goodhart’s Law states, “When a measure becomes a target, it ceases to be a good measure.”

Adding onto our previous section, we know that seeing progress is motivating to continue producing positive habits. We get a sense of satisfaction by making progress. This is like a self-sustaining machine that continues to propel us towards our desired goals and outcomes. Therefore, habit tracking such as a to-do list, measuring and logging our weight loss/gains weekly, and marking an “X” on a calendar are simple tools we can use to track a habit by noting if you completed a behavior which is casting a vote towards that new identity.

Habit Tracking Template

We should view habit formation like the streaks on snap chat. We do everything we can to keep them alive. DO NOT BREAK THE CHAIN. However, it is okay if we miss a day. We simply need to get “back on the path” as Jocko says. Never miss more than once though or else you fall back into the perpetual state of BAD HABIT formation. See chapter 14.

“Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.”

Chapter 17: How an Accountability Partner Changes Everything

“The inversion of the 4th Law of Behavior Change makes it unsatisfying.”

If we apply the lessons learned from Chapter 15, we can make the safe assumption that to break a bad habit we must make the task painful or otherwise exceedingly unsatisfying. This is where accountability partners are remarkably encouraging in assisting us towards our desired goals. We are profoundly concerned about others opinions about us. Making the goals public offer a sense of urgency to perform. The “fake it till you make it” mentality is cancerous. Instead, try stating what your future goal is and have the majority hold you accountable by placing the goal and end result on a public forum like Instagram. Similarly, having an accountability partner to keep you on track is a great solution, especially if you two (or collective) are both going after the same desired goals. See chapter 9.

If you need more ideas try implementing these: if you desire to become a fit person and you are stuffing at forming fat loss habits pay your accountability partner $50 each day you DO NOT log your calories or miss a gym session. At the end of your timeframe, let’s say 12 weeks, you fail to lose the weight you must post the picture of your physique as is. Also, consider donating a large sum to an anti-semitic organization like the neo-nazis organization if you fail to reach the desired goal or perform the habits that will get you there. Now you must perform or your pictures will be disseminated and your name will forever be on record for supporting such causes.

Similar to our conception of a god, and omnipresent being, always judging and watching us, we should consider using social costs to modify our behaviors. Having a “contract” added with social media or accountability partners makes the cost of violation immensely more painful than if you were to fail alone and disappoint yourself.

Contract Template

“Knowing that someone else is watching you can be a powerful motivator.”

Chapter 18: The Truth About Talent (When Genes Matter and When They Don’t)

This section of the book is particularly interesting for me as I am very much curious at achieving the maximum desired outcome while putting in the minimum effective dose. If we wish to be successful to place the odds in our favor. Building habits and making them last is one thing, but knowing what habits to pick is another task, entirely.

Genes, for the most part, cannot be easily altered. Epigenetics is helpful, but cannot change a 4’11” athlete to become a world class Olympic sprinter no more than a brain with less grey matter can become a Nobel prize winner in physics or mathematics. Genes give is both tremendous advantage in favorable circumstances and serious disadvantages in others.

When your natural abilities align with your habit formation adherence become exponentially easier. If life is a game then choose habits that are more favorable towards YOUR strengths. If the game doesn’t inherently favor you then create one that does. You can rig the odds (legally) in your favor. This is a silly example I thought of when writing

Elizabeth Swaney was a California resident with Hungarian roots. She is far from a professional snowboarder and even less of an Olympic athlete. Yet, she rigged the odds in her favor, LEGALLY & ETHICALLY. With her underwhelming skill set, she still made it to the pinnacle of athleticism by competing in the 2017 winter Olympics. Be like Elizabeth!

“Genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.”

Chapter 19: The Goldilocks Rule — How to Stay Motivated in Life and Work

“The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.”

Contrary to common thought, failure is seldom more threatening to success than boredom. The monotony of a habit becoming routine means it is less challenging, interesting and altogether satisfying. We simply get bored.

This section of the book basically states that anyone can work when life is exciting and motivating, but the ability to continue working even when habits are habitual and monotonous is what differentiates professionals from amateurs.

I strongly suggest reading, “Discipline = Freedom” by Jocko Willink. This teaches you that motivation will undoubtedly dissipate, but you must “STAY ON THE PATH” and continue working even when you don’t want to. As much as these tricks can help form new habits, PURE DISCIPLINE can trump everything. If you understand that small actions compound and the desired outcome is intrinsically motiving you should have enough willpower to continue chugging along even when you don’t simply want to.

This is me currently one week 6 of books and article — Bleh. Hang in there. The outcome is worth it, I promise.

Chapter 20: The Downside of Creating Good Habits

“The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.”

For us to achieve mastery in whatever we desire we must establish positive habits that help us produce our desired goals, but we MUST ALSO become aware of the deliberate practice. We have to be intentional always if we are ever to improve. The autonomy of a formed habit is beautiful as we can free up a time to think critically and still head towards our desired outcome. Yes, without consistent reflection and review you cannot detect potential errors or inefficiencies.

Conclusion

The book offered a strategic plan for us to implement when attempting to build NEW habits while simultaneously breaking BAD habits.

Forget goals, start to think of systems.

Lesson one teaches us:

Each habit has for steps: cue, craving, response, and reward. If we can understand this then we can “hack” our mind to begin performing (and repeating) tasks that we DESIRE, while having the understanding to break BAD HABITS.

Lesson two teaches us:

If we are to form a new habit we must: make it obvious, make it easy, and make it satisfying. We can use the inverse of this formula to break bad habits as well.

Lesson three teaches us:

The best solution for achieving the desired outcome is to follow a system. Adherence to a new habit is how we can achieve that outcome. Habit tracking is a tool that visualizes our progress, acting as a form of motivation and reward.

Here is the proven system used to form a new habit (and inverse to break a bad one)

1. Behavior Change

Stop focusing on the outcome instead focus on shifting the identity. Rather than trying to lose fat become a healthy person (mirror neurons working to mirror a role model). See chapter 2.

2. Four Laws of Habit Change

7. Steps to Forming New Habits (inverse for breaking bad ones)

  1. Start with implementation intention. Say/write, “I will [BEHAVIOR] at [TIME] in [LOCATION].” See chapter 5.
  2. Integrate habit stacking. See chapter 5.
  3. Change the environment or orient it to your favor for success. See chapter 6, 9.
  4. Put in your Reps. TAKE ACTION and do it consistently. See chapter 11.
  5. Reduce friction. Remember The Law of Least Effort. See chapter 12.
  6. Use the two-minute rule. Start slow and build from there. See chapter 13.
  7. Track your habits to keep motivated. Automate actions. Stay accountable. Reward yourself when you can, immediately. See chapter 14, 16, 17.

Advanced Section

  1. Genes help but don't matter. See chapter 18.
  2. Discipline trumps motivation. See chapter 19.
  3. Staying aware is how you develop mastery. See chapter 20.

Application

The application of this book extends beyond my own daily rituals and personal goals. I love learning about the neuroscience of minds (primarily humans) because it gives me insight into how we should consider structuring our deep learning machines, or AI for the buzzwords.

I intuitively practiced a lot of these steps when building new habits, good OR bad ones. Primarily the identity portion. I read a book called “Think and Grow Rich”. All “Law of Attraction” fanatics misuse that book to support their unrealistic “thoughts become things” mantra. The actual explanation is that our mind is performing neuroplasticity when we identified as a new person. That is we critically think about actions with a new perspective. This allows us to become aware as neurons fire in a different pattern. This allows for the possibility for us to build new habits on top of existing ones, and even break bad ones. I want to take this system and be more intentional when developing positive habits.

This was an amazing read. For those who want a highlight overview of “The Power of Habit,” this book is certainly for you. Next, I'm going into the “80/20 Principle”. Excited to revisit this read with “Atomic Habits” still fresh in my mind.

This book inspired me to create an app for us self quants so that we can better track ourselves, performance, and habits. I’ll be releasing videos on this shortly on Instagram so be sure to follow me here. Links are found below.

Thanks for reading! If you enjoyed this article, make sure to applaud us down below! Would mean a lot to me and it helps other people see the story.

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Written by: Angel Mondragon.

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Angel Mondragon
Angel Mondragon

Written by Angel Mondragon

Take advantage of trends, Artificial Intelligence developer, Blockchain Enthusiast, TA Trader. Curious mind and infamous communicator.

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