05.15 I started to read “Atomic habits” which I hope it would help me to be more focused on goals and study.

Chapter 1

In the first chapter, it mentions what rest of the book will discuss: how little habits result big achievements. Author says “habit is a two edged sword”. Little habits make you down while good ones lead you success. Why author named this book atomic habits is that compounded little atoms create molecule like little habits we made daily is determining our future. One main concept is these little habits doesnt pay well during first few months or even years. This is the reason why most people give up and stick with their old habits. Author compared this phenomenon to ice cube and room temperature. As 25 celcius in the room, ice has no change and 26,27,28,29,30,31 even same too. At the 32 celsius, it begins to melt. So we often think progress would be linear but what actually happens is exponential growth. In this chapter author says only 1% daily growth makes you 37 times better personat the end of the year. Most people think massive success needs massive action but actually it is the result of long term daily little habits.

Focus on the SYSTEM not GOALS

Goals are good for setting a direction, but systems are best for making progress.A handful of problems arise when you spend too much time thinking about your goals and not enough time designing your systems.

problem #1- Winners and losers have same goals: only difference between them is winners implemented a system that improve daily by little details.

problem #2- Achieving a goal is only a momentary change: Lets suppose I have a messy room and I decided to clean this up and made it. But soon, it will become messy again. I am left chasing the same outcome because I never changed the system behind it. I treated the symptom without addressing the cause.

problem #3- Goals restrcit happiness: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.

problem#4- Goals are at odds with long-term progress.: once someone reached the goals, they are satisfied and back to the old bad habits. The race is no longer motivate them. When all of your hard work towards to one single goal? what is left to push you. This is common reason why so many people reverted to their old habits after accomplishing a goal. The purpose of setting goals is winning the game. The purpose of building a system is to continue playing a game.

If I cant change my bad habits, it is not my fault after all. Bad habits repeat themselves again and again not because you dont want to change, but because you have the worng system to change .

You dont rise to level of your goals. You fall to the level of your system.

Chapter 2

In this chapter, author described three layers of behaviour change: outcomes,processes, identity whics described in the rest part of this chapter.

Identity is concerned with change the beliefs and perspective.

Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.

Many people trying outcome based habbits are focused on what they get. Whereas identity based habits are focused on who you wish to become.

Person1- when someone offered him a cigarrete, he refused and said “ I am trying to quit”. But he still thinks he is still smoker who is trying to be like someone else.

Person 2- He will refuse and say “ I am not a smoker”. His identity is he was a smoker but not now.

Most people dont even change their identity instead they focus on outcomes and actions need to take. “ I want to be skinny”(outcome), “If I stick to my diet I will become skinny”( process).

Clark has a bad habit when he got nervous, he chews his finger nail. Even he tries to resist this bad habit he cant make it work, because his old identity ( I am this kind of person) sabotage his effort to remove this habbit. NOW MAIN CONCEPT, One day, he went to the manicure and made his finger nails very nice. Then worker from that place claimed that he has a very attractive finger nails. Since that time he has never chewed his finger nail because it is become his pride that he doesnt want to ruin.

If you proud of your biceps , you never miss a bicep workout day.

If you proud of your hair, you always take proper care for them.

If you are proud of that you are dictator , you always learn leadership

True change behaiour is identity change.Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes.

The goal is not to read a book, the goal is to become a reader.

The goal is not to run a marathon, the goal is to become a runner.

The goal is not to learn an instrument, the goal is to become a musician

FOCUS ON WHO YOU HAVE TO BE FOR GET YOUR GOAL

If you dont incorporate right beliefs in the process, the outcome doesn’t align with what you imagined. Also old and wrong beliefs hinder to stick with the new plan.

Many people are living in slumber they made:

“I’m terrible with directions.”

“I’m not a morning person.”

“I’m bad at remembering people’s names.”

“I’m always late.”

Your belief is the indication of your behaviour.

Whatever your identity is now, you believe it because you have a proof of it. Every sunday, you got the church and make a special ritual. Then you have evidence that you are religious.

For most of the author’s life, he wasn’t a writer. It is true that he was average writer at highschool and college: not outstanding. When he started his writing career, he publish his articles every Monday and Thursday for few years. As evidence grew, so did his identity as a writer. He became writer through his habbit. As you repeat actions, those evidence accumulated and your self image morphs.

Every action you take is a vote for the type of person you wish to become

It is a simple two-step process:

  1. Decide the type of person you want to be.
  2. 2. Prove it to yourself with small wins.

For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based).

CHAPTER 3 How to build better habbits

Behaviours followed by satisfying consequences tend to be repeated

Habits are mental shortcuts gained from experience. Advantage of habit is that yo can work on other stuffs while you are doing one thing. People might think so habits are killing life’s spontaeous and vibrancy. Actually it is a cognition which made automatically. It reserves brain power by doing things without thinking.

Comparing habits to freedom is a false dichotomy. Habit creates freedom. On the contrast, who doesnt have habits are in less freedom.Without good health habits, you will always seem to be short on energy. Without good learning habits, you will always feel like you’re behind the curve.

The 4 step pattern that makes habbit

  1. CUE- bit of information that predicts award: we notice award
  2. CRAVINGS- motivational force craving for reward: we want award
  3. RESPONSE- it is actually habit: action — we are obtainig award
  4. REWARD- satisfaction and lesson

Problem Phase : CUE and CRAVINGS

Solution Phase: RESPONSE and REWARD

Al behaviour is driven by the desire to solve the problem.

Problem Phase:

  1. Your phone buzzes — CUE

2. Craving: You want to learn the contents of the message — Cravings

Solution Phase:

3. Response: You grab your phone and read the text.

4. Reward: You satisfy your craving to read the message. Grabbing your phone becomes associated with your phone buzzing.

HOW TO CREATE A GOOD HABIT

The 1st law (Cue): Make it obvious.

The 2nd law (Craving): Make it attractive.

The 3rd law (Response): Make it easy.

The 4th law (Reward): Make it satisfying.

HOW TO BREAK A BAD HABIT

Inversion of the 1st law (Cue): Make it invisible.

Inversion of the 2nd law (Craving): Make it unattractive.

Inversion of the 3rd law (Response): Make it difficult.

Inversion of the 4th law (Reward): Make it unsatisfying.

A habit is a behavior that has been repeated enough times to become automatic.

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

First law: MAKE IT OBVIOUS —Chapter 4 : The man who didn’t look right

A thing what I most liked in this chapter is HABIT BOARD. One of the greatest challenges we face during the process of changing habit is maintaining the awareness of what we are doing daily. Habit board helps us to realize what is good, bad, and neutral habit we maintained.

Here is sample habit board.

Wake up=

Turn off alarm =

Check my phone -

Go to the bathroom=

Weigh myself +

Take a shower +

Brush my teeth+

Floss my teeth +

Put on deodorant+

Hang up towel to dry=

Get dressed =

Make a cup of tea+

Once you have a full list, look at each behavior, and ask yourself, “Is this a good habit, a bad habit, or a neutral habit?” If it is a good habit, write “+” next to it. If it is a bad habit, write “–”. If it is a neutral habit, write “=”.

These marks depend on your current purpose. Ask yourself that does this habit votes for my desired identity and the person i want to be.

Say out loud the consequences of bad habit is really worth to stop it. Hearing your bad habits spoken aloud make the consequences seem more real.

Chapter 5 The Best Way to Start a New Habit

To Stick with new habit, determinig a plan is important. Answer these questions When do I make and Where do I make. Many people say “I’ll start to meditate” or “I’ll eat healthy from now on”. But they never determine where and when they make this. This rule belongs to the First law: Make it obvious.

We should focus on which time and what environment. For example:

At 6AM, I meditate on my sofa.

HABIT STACKING: A SIMPLE PLAN TO OVERHAUL YOUR HABITS

This strategy’s main point is using hbait chain effectively. Let’s talk on the example. One day, guy went into household store and bough an elegant sofa. Once place his sofa in the living room, he started to think that replacing other furnitures. Like this we can connect our habits too. For example:

Meditation. After I pour my cup of coffee each morning, I will meditate for one minute.

Exercise. After I take off my work shoes, I will immediately change into my workout clothes.

Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today.

Marriage. After I get into bed at night, I will give my partner a kiss.

Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.

My morning routine be like this

  1. After I pour my morning cup of coffee, I will meditate for sixty seconds.

2. After I meditate for sixty seconds, I will write my to-do list for the day.

3. After I write my to-do list for the day, I will immediately begin my first task.

You can also insert new behaviors into the middle of your current routines. For example, you may already have a morning routine that looks like this: Wake up > Make my bed > Take a shower. Let’s say you want to develop the habit of reading more each night. You can expand your habit stack and try something like: Wake up > Make my bed > Place a book on my pillow > Take a shower. Now, when you climb into bed each night, a book will be sitting there waiting for you to enjoy.

Seeing what I actually doing everyday is the vital part of changing or stacking new behaviour.

Using habit scoreboard for example

Get out of bed.

Take a shower

Brush your teeth.

Get dressed.

Brew a cup of coffee.

Eat breakfast.

Take the kids to school.

In the second column , you write things happen to you everyday without fail . For example:

-The sun rises.

-You get a text message.

- The song you are listening to ends.

-The sun sets

Armed with this two list, you can begin searching for the best place to layers your new habit into your life cycle.

One common error is many people choose cues that are too vague. For example: When I take a break for lunch, I will do 10 push ups. It is filled with uncertainties like would I do push ups after lunch or after lunch.

So cues should be clear like: when I closed my laptop I do 10 push ups.

Chapter 6: Motivation is overrated; Environment often matters more

Our surrounding environment makes an important contribution to stick with a new habit. For example:

If you want to remember to take your medication each night, put your pill bottle directly next to the faucet on the bathroom counter.

If you want to practice guitar more frequently, place your guitar stand in the middle of the living room.

If you want to remember to send more thank-you notes, keep a stack of stationery on your desk.

If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.

If you want to make a habit big part of your life, make the cue big part of your life.Consider how many different ways a smoker could be prompted to pull out a cigarette: driving in the car, seeing a friend smoke, feeling stressed at work, and so on.

All locations we visit always connects with certain behviour. For example:

  • If you sit on the table , you start to study
  • If you go into coffee shop, you start reading.
  • If you sit on the sofa, you watch TV

These environments often become cues to trigger a new habit. Focus comes automatically when you are entering the context.

One important point is whenever possible , avoid mixing the context of one habit with another.When you start mixing contexts, you’ll start mixing habits — and the easier ones will usually win out. This is one reason why the versatility of modern technology is both a strength and a weakness. You can use your phone for all sorts of tasks, which makes it a powerful device. But when you can use your phone to do nearly anything, it becomes hard to associate it with one task. You want to be productive, but you’re also conditioned to browse social media, check email, and play video games whenever you open your phone. It’s a mishmash of cues.

You may be thinking, “You don’t understand. I live in New York City. My apartment is the size of a smartphone. I need each room to play multiple roles.” Fair enough. If your space is limited, divide your room into activity zones: a chair for reading, a desk for writing, a table for eating. You can do the same with your digital spaces. I know a writer who uses his computer only for writing, his tablet only for reading, and his phone only for social media and texting. Every habit should have a home.

  • Small changes in context can lead to large changes in behavior over time.
  • Every habit is initiated by a cue. We are more likely to notice cues that stand out.
  • Make the cues of good habits obvious in your environment.
  • Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.
  • It is easier to build new habits in a new environment because you are not fighting against old cues.

Chapter 7: Secret to self control

If you saw the cue it is likely to do your bad habit again. So make invisible cues that attracts your bad habit. Those cues for example:

  • If you can’t seem to get any work done, leave your phone in another room for a few hours.
  • If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy.
  • If you’re wasting too much time watching television, move the TV out of the bedroom.

Once the habit is encoded in our brain, it can’t be fotgotten.And that means simply resisting temptation is an ineffective strategy. In the short run, you can choose to overpower temptation. In the long run, we become a product of the evnironment we live in.To put it bluntly, I have never seen someone consistently stick to positive habits in a negative environment.

  • The inversion of the 1st Law of Behavior Change is make it invisible.
  • Once a habit is formed, it is unlikely to be forgotten.
  • People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.
  • One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.
  • Self-control is a short-term strategy, not a long-term one.

Chapter 8: How to make a habit irresistible

Generally, the author described about how dopamine ,neurotransmitter released from brain, motivate us to take action. Dopamine is released when feeling a pleasure and anticipating a pleasure. The point is when people are anticipating a pleasure soon coming from reward, they are likely to be more motivated.

BUNDLING METHOD

Firstly, let’s take on example:

A guy who enjoyed watching netflix knows that he should exercise more often than he did. Then he made a programm that Netflix to run, only if he was cycling at a certain speed. In other words , he made a exercise habit more attractive by using BUNDLE TEMPTATION METHOD.

You can even combine bundle temptation with the habit stacking strategy we discussed in the chapter 5.

The habit stacking + temptation bundling formula is:
1. After [CURRENT HABIT], I will [HABIT I NEED].

2. After [HABIT I NEED], I will [HABIT I WANT].

If you want to watch sports, but you need to make sales calls:
1. After I get back from my lunch break, I will call three potential clients (need).

2. After I call three potential clients, I will check ESPN (want).

If you want to check Facebook, but you need to exercise more:

  1. After I pull out my phone, I will do ten burpees (need).
  2. 2. After I do ten burpees, I will check Facebook (want).
  • The 2nd Law of Behavior Change is make it attractive.
  • The more attractive an opportunity is, the more likely it is to become habit-forming. Habits are a dopamine-driven feedback loop.
  • When dopamine rises, so does our motivation to act. It is the anticipation of a reward — not the fulfillment of it — that gets us to take action.
  • The greater the anticipation, the greater the dopamine spike.
  • Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

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

In early part of this chapter, author showed the experiment of chess family. Mother and father doesn’t believe innate talent. They firmly convicted that hard work and good system are the cause of talent. So they decided to make their children prodigious in chess. Since children born, parents surrounded their children with full of chess matters. Decorated their room with famous chess players, made them watch chess gaming, chess books and games everywhere in the room. As a result their 3 children all became grand master at an early age. Soon one of them become chess world champion. What we can see from here is that if our desired behaviour is normal in our tribe, it is attractive. If you join the book clubs , you likely become enjoy reading, Surround yourself with fit people, you want to do more workout..

We imitate the habits of three groups in particular:
1. The close. 2. The many. 3. The powerful

We often imitate our close people’s habits. For example, When your friends smoke pot, you give it a try, too. When your wife has a habit of double-checking that the door is locked before going to bed, you pick it up as well.

One ground-breaking study tracked 12000 people for 22 years and found that “a person’s chance of becoming obese increased by 57% if he or she had a friend who become obese.”Similarly, one study found that the higher your best friend’s IQ at age eleven or twelve, the higher your IQ would be at age fifteen, even after controlling for natural levels of intelligence.

2. The many

We often follow the crowd even it was a wrong way, because our mind takes a pleasure when we accepted by others. The reward of being accepted is often greater than the reward of winning an argument, looking smart, or finding truth. As we notice, we always keep mind on what others doing, checking instagram facebook. Whenever we are unsure how to act, we look group to guide our behaviour

But this has disadvantage too.The normal behavior of the tribe often overpowers the desired behavior of the individual. For example, one study found that when a chimpanzee learns an effective way to crack nuts open as a member of one group and then switches to a new group that uses a less effective strategy, it will avoid using the superior nut cracking method just to blend in with the rest of the chimps.

3. Imitating powerful

We often imitate habits of highly successful people. We are drawn to behaviours that earn us respect. High-status people enjoy the approval, respect and praise of others. And that means if a behaviour get us approval, respect, and praise of others, we find it attractive.

  • The culture we live in determines which behaviour attractive to us.
  • We tend to adopt habits that approved of by our culture because we have a strong desire to fit in, and belong to the tribe.
  • We tend to imitate the habits of three social group: 1.Close( family ,friends) 2. The many(the tribe) 3.The powerful ( prestigious and successful people)
  • One of the effective way to build a good habit is join the culture where your desired behaviour is normal behaviour and you have something in common with the group.
  • The normal behaviour of crowd overpowers the desired behaviour of individual. We’d rather bewrong with the crowd than be right by ourselves
  • If a behaviour can get us respect , approval, praise of others, we find it attractive.

Chapter 10 How to Find and Fix the Causes of Your Bad Habits

  • The inversion of the 2nd Law of Behaviour Change is make unattractive.
  • Every behaviour has a surface level craving and deeper underlying motive.
  • Your habits are modern-day solution to ancient desires.
  • The cause of your habit is actually prediction that precedes them. Prediction leads to a feeling.
  • Highlight the benefits of avoiding bad habit to make it seem unattractive.
  • Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feeling. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

1st law make it obvious :

  1. Fill out the Habits Scorecard. Write down your current habits to become aware of them.

2. Use implementation intentions: “ I will (behaviour) at (TIME) in (LOCATION)

3. Use habit sticking: After a (current habit), I will (new habit)

4. Design your environment. Make the cues of good habits obvious and visible.

2nd law make attractive :

  1. Use temptation bundling. Pair an action you want to do with an action you need to do.
  2. Join culture where your desired behaviour is the normal.
  3. Create a motivational ritual. Do something you enjoy immediately before a difficult habit.

The 3rd Law: Make It Easy

The 4th Law: Make It Satisfying

HOW TO BREAK A BAD HABIT

Inversion of the 1st Law: Make It Invisible

  1. : Reduce exposure. Remove the cues of your bad habits from your environment.
  2. Inversion of the 2nd Law: Make It Unattractive

1 : Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

Chapter 11 Walk Slowly, but Never Backward

  • The 3rd Law of Behavior Change is make it easy.
  • The most effective form of learning is practice, not planning.
  • Focus on taking action, not being in motion.
  • Habit formation is the process by which a behavior becomes progressively more automatic through repetition.
  • The amount of time you have been performing a habit is not as important as the number of times you have performed it.

Chapter 12:The Law of Least Effort

  • Chapter Summary Human behavior follows the Law of Least Effort.
  • We will naturally gravitate toward the option that requires the least amount of work.
  • Create an environment where doing the right thing is as easy as possible.
  • Reduce the friction associated with good behaviors. When friction is low, habits are easy.
  • Increase the friction associated with bad behaviors. When friction is high, habits are difficult.
  • Prime your environment to make future actions easier.

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

  • Habits can be completed in a few seconds but continue to impact your behaviour for minutes or hours afterward.
  • Many habits occur at decisive moments- choices that are like a fork- either send you in direction of productive day or unproductive day.
  • The two minutes rule states, “ When you start a new habit, it should take less than 2 minutes”.
  • The more you ritualize the begining of the process, the more likely it becomes that you can slip into the state of deep focus that required to do great things.
  • Standartize before optimize, you cant improve a habit that doesn’t exist.

Many people laugh at 2 minutes habit. When you implement a new habit, it shouldn’t be focused on outcome immediately. 2 minutes habit, easy to do, creates the system of new habit and make you determined to dont skip this habit.

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

  • The inversion of the 3rd Law of Behavior Change is make it difficult.
  • A commitment device is a choice you make in the present that locks in better behavior in the future.
  • The ultimate way to lock in future behavior is to automate your habits.
  • Onetime choices — like buying a better mattress or enrolling in an automatic savings plan — are single actions that automate your future habits and deliver increasing returns over time.
  • Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.

Chapter 15: The Cardinal Rule of Behavior Change

  • The 4th Law of Behavior Change is make it satisfying.
  • We are more likely to repeat a behavior when the experience is satisfying.
  • The human brain evolved to prioritize immediate rewards over delayed rewards.
  • The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.
  • To get a habit to stick you need to feel immediately successful — even if it’s in a small way.
  • The first three laws of behavior change — make it obvious, make it attractive, and make it easy — increase the odds that a behavior will be performed this time. The fourth law of behavior change — make it satisfying — increases the odds that a behavior will be repeated next time.

Chapter 16:How to Stick with Good Habits Every Day

  • One of the most satisfying feelings is the feeling of making progress.
  • A habit tracker is a simple way to measure whether you did a habit — like marking an X on a calendar.
  • Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress. Don’t break the chain.
  • Try to keep your habit streak alive. Never miss twice. If you miss one day, try to get back on track as quickly as possible.
  • Just because you can measure something doesn’t mean it’s the most important thing.

Chapter 17: How an Accountability Partner Can Change Everything

  • The inversion of the 4th Law of Behavior Change is make it unsatisfying.
  • We are less likely to repeat a bad habit if it is painful or unsatisfying.
  • An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.
  • A habit contract can be used to add a social cost to any behavior. It makes the costs of violating your promises public and painful.
  • 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)

In this chapter, the main point is every human has his/her own genes which can be very talented at some field while awkward at another. So our mission is to find out in which field we have given ability from god. Author mentions the case of two different olympic sports’s athletes to show the this concept. One is great swimmer and another one is distance runner. Their world of competition is totally different: under the water and on the land.

But they have one common thing- their pants height. Swimmer has a short leg and long chest while runner has a long leg and shorter chest. It indicates that runner can’t show a wild competition at olympics even he worked hard at swimming. On the contrast, swimmer also have in mercy in marathon field. What we can see from here is we all good at something depending by our genes. Exactly finding out that field is the most important part of life success. One of the effective way to find your own path is trying different things. While trying a lot of things , you can see what attracts my interest much and what I can do without profit but just by passion.

  • The secret to maximizing your odds of success is to choose the right field of competition.
  • Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.
  • Genes cannot be easily changed, which means they provide a powerful advantage in favorable circumstances and a serious disadvantage in unfavorable circumstances.
  • Habits are easier when they align with your natural abilities. Choose the habits that best suit you.
  • Play a game that favors your strengths. If you can’t find a game that favors you, create one. 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

What is The Goldilock Rule ? It is defined as motivation peak. It states human experience peak motivation when working on the tasks that are right on the edge of their current abilities. Not too easy. Not too hard. Just right

The human brain loves challenge, but ony if it is in a optimal zone of difficulty. If you love tennis and try to play a serious match against four year old, you will quickly become bored.In contrast,if you play a professional tennis player like Roger Federer or Serena Williams, you will quickly lose motivation because the match is too difficult. Now consider playing tennis against someone who is your equal. As the game progresses, you win a few points and you lose a few. You have a good chance of winning, but only if you really try. Your focus narrows, distractions fade away, and you find yourself fully invested in the task at hand. This is a challenge of just manageable difficulty and it is a prime example of the Goldilocks Rule.

The greates threat to success is not failure but boredom. To become master, you need to repeat one actions a lot of time. When we try to stick a new habit, there will be days that you want to quit or dont feel like finishing.

Variable rewards or not, no habit will stay interesting forever. At some point, everyone faces the same challenge on the journey of selfimprovement: you have to fall in love with boredom. We all have goals that we would like to achieve and dreams that we would like to fulfill, but it doesn’t matter what you are trying to become better at, if you only do the work when it’s convenient or exciting, then you’ll never be consistent enough to achieve remarkable results.

Professionals stick to the schedule; amateurs let life get in the way. Professionals know what is important to them and work toward it with purpose; amateurs get pulled off course by the urgencies of life

  • The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
  • The greatest threat to success is not failure but boredom.
  • As habits become routine, they become less interesting and less satisfying. We get bored.
  • Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
  • Professionals stick to the schedule; amateurs let life get in the way.

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.
  • Habits + Deliberate Practice = Mastery
  • Reflection and review is a process that allows you to remain conscious of your performance over time.
  • The tighter we cling to an identity, the harder it becomes to grow beyond it.

17 years old Mongolia