Atomic Habits - James Clear
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Atomic HabitsJames Clear
About The Book
Tiny Changes, Remarkable Results
An Easy & Proven Way to Build Good Habits & Break Bad Ones
October 16, 2018
American author, entrepreneur, and photographer
Get it on Amazon
What are Habits?
Behaviors that we perform automatically, with little or no thought
Habits are powerful
If repeated daily, even the smallest actions can have a huge effect
Positive change requires patience
But you can be confident that good habits are keeping you on the right trajectory, even if you don't see immediate results
Making big changes in your life doesn't require major upheaval - often, tiny changes to your behavior are enough to lead to the desired results.
How are Habits Formed?
Behaviors that result in satisfying consequencestend to get repeated until they become automatic.
TRIGGER > CRAVING > ACTION > REWARD
Habits start with a cue / trigger, followed by a craving for a change of state
This is followed by our response / action, and finally the reward
Example: Morning coffee
Cue = waking up
Craving = feeling alert
Action = drinking coffee
Reward = feeling alert
How to Keep Your Habits on Track?
Option 1: HABIT TRACKER
Example: Use a calendar or diary to create a habit tracker > cross off every day that you manage to stick to your good habit
Habit tracking itself is an attractive satisfying habit, whichis why it is so effective
Option 2: Contract
Develop a habit contract that imposes negative consequences if you fail to stay on track
Involve other people > simply knowingthat someone is watching you can be apowerful incentive to keep going
How to Form Good Habits?
Certain stimuli can trigger habitual behavior.
Once you understand that, you can use this knowledge to change your habits.
Encourage better habits by changing your environment.
Make your cues as obvious as possible, and you'll be more likely to respond to them!
Example: Want to eat healthier snacks? Leave them out on the counter, rather than hiding them in the salad drawer
Use implementation intentions.
Don't make vague statements such as "I will eat better".
Instead, create a clear plan of action, and set out when and where you will carry out the habit you want to cultivate.
Humans are motivated by the ANTICIPATION of reward
Our brain not only releases dopamine (the feel-good hormone) when we do pleasurable things, but also when we anticipate them
Making habits attractive will help you stick to them.
Link the habit you want to form (but are not enjoying) with a behavior that you're drawn to
Example: Allow yourself to watch episodes of your favorite show while you're cycling at the gym.
Make the habit as easy to adopt as possible
Reduce friction for good habits, increase friction for bad habits
Use the 2-minute rule
Make any new activity feel manageable by only committing to 2-minutes of it
This is a way to build easily achievable habits, and those can lead you on to greater things
Simply getting started is the most important step!
Make your habits immediately satisfying
When you're pursuing habits with a delayed return, try to attach an immediate gratification to them