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Atomic Habits

2024-12-02 11:01:21   0  Report

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Four-step method for cultivating good habits

A habit can be broken down into a feedback loop, which includes four steps: cue, craving, response, and reward.

The ultimate purpose of habits is to solve problems in life with as little effort and energy as possible.

The four laws of behavior change are a simple set of rules that we can use to cultivate good habits.

Make it obvious

Make it attractive

Make it easy and convenient

Make it pleasant

The First Law: Make it Obvious

Method 1: Execute the intention formula

I will perform what action at what time and what location.

For example, the plan "I will exercise for half an hour after getting off work in the evening" is better than "After getting off work in the evening, before preparing to take a bath, I will jump rope for 20 minutes and stretch for 10 minutes."

Method 2: Habit Stacking

Insert a new habit between the habitual actions after the "current habit"

For example: Wake up → Fold the quilt → Take a bath, stacked into
Wake up → Rub your face for 2 minutes in bed, stretch your whole body → Fold the quilt → Take a bath

Method 3: Refactor the environment

Divide your room into different activity areas.

For example: a chair for reading, a desk for writing, a dining table

The Second Law: Make it attractive

Method 1: Bind preferences

If you can do another thing you like while doing one thing, the former is likely to attract you to some extent.

Combine your favorite high-frequency actions with the low-frequency actions you need to do.

Method 2: Habit Stacking + Binding Preferences

After the current habit, I will need the habit, and then the habit I want.

For example, you really want to play with your phone, but you need to read for 30 minutes, or you need more exercise.

The Third Law: Make it easy and convenient.

Method 1: Reduce resistance

Optimize your environment to make it easier for you to act.

For example, if you want to quit snacking, don't buy snacks or put them in a place where you can't see them.

Method 2: Prepare the Environment

Prepare the environment to make future actions easier.

For example, you need to work out first, and buy easy-to-wear sportswear.

Method 3: Two-Minute Rule

When you start cultivating a habit, it should not take more than two minutes, and stop immediately when the time is up.

The Fourth Law: Make it Delightful

The first three laws of behavior change increase the probability of this behavior happening immediately, while the fourth law increases the likelihood of this behavior being repeated.

Method 1: Instant Gratification

The human brain evolved to prioritize immediate rewards over delayed rewards.

The key to maintaining habits is to have a sense of accomplishment, even if it's just a subtle feeling.

Method 2: Habit Tracking

The habit tracking method is a simple way to measure whether you have developed a habit.

Using the habit tracking method, record the tendency of habits, and don't interrupt.

For example: check on the calendar

Method 3: Habit Contract

The habitual contract can be used to increase the social cost of any behavior, making the cost of breaking a promise public and painful.

Knowing that others are watching you can be a powerful motivation.

Advanced Tactics: How to Transition from Simply Good to Truly Great

Choose the right habit