Atomic Habits - James Clear (2022) - Notes by Sacha Chua 2024-10-21-05

• time vs results: valley of disappointment: (we expect linear progress)
• Achieving a Goal only changes your life for the moment.
• In order to improve for good, solve problems at the system level.
• Fall in love with process rather than product.
• Not "what do you want to achieve?", who do you want to become?
  • prove it with small wins
    • habits
• Problem phase
  • Cue: Make it obvious.
    • point & call: raise level of awareness
    • common cues: time, location, other habits
    • Manage your environment
  • Craving: Make it attractive.
    • Temptation bundling
      • anticipation, dopamine, action
    • Social groups
    • Reframe
• Solution phase
  • Response: Make it easy.
    • Make it easier to do the right things
    • Motion != action
    • Repetitions, automaticity: habit line
    • Make your habits so easy that you'll do them even when you don't feel like it
    • 2 minutes
  • Reward: Make it satisfying.
    • Immediate
    • Visuals: paper clip strategy, tracker
• Habits can be easier to change in a new environment. (old cues gone)
• You have to fall in love with boredom
• Habit stacking
• My take aways:
  • Processes, not products
  • Analyze & redesign:
    • habits I have
    • habits I want
  • be thoughtful about helping the kiddo learn