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annashiv's review
5.0
Chapter 1 -
-1% general conference talk basically (be more concerned with your trajectory rather than current results. You get what you repeat. There is typically a plateau of latent potential. The pay off is delayed but comes quickly after that point.)
-Don't focus on goals, but on your system process. Don't focus on results. Fall in love with the process, not the result/goal itself.
Chapter 2 -
-Change the right thing in the right way. Change occurs at 3 levels: Outcomes (results/goals) Processes (routine/system), and Beliefs (how you see yourself.)
-Focus on who you want to become. Don't say no thanks i'm trying not to smoke/eat sugar, ect. Instead say I don't smoke/eat sugar whatever. Behavior incongruent with who you believe you are isn't going to last.
-The new habit needs to be a part of your identity in a way you are proud to be. It can be a double edged sword. Once you adopt an identity, it's hard to change.
-How to change your identity - you believe you are what you do (if you have evidence). the more evidence, the easier it is to believe. 1- decide who you want to be 2 - reinforce desired identity. Would a healthy person do x? You become your habits.
Chapter 3-
-Cues are meaningless until interpreted. Response=actual habit performed.
-To make a habit - make it obvious, attractive, easy and satisfying.
-To quit a habit- make it invisible, unattractive, difficult, and unsatisfying
-Habits do not drain willpower
Chapter 4-
-You don't need to be consciously aware of a cue to fall into a habit. Pointing and calling help notice problems. Maintain awareness of what you are doing, what habits you have. make a list, evaluate if positive, negative or neutral habit according to your goals and how they effect your long term goals. Verbalize actions and the outcomes.
Chapter 5-
-Best way to start a new habit - when x happens, I will perform y
-Write it down - when where how long, ect
-We rarely lack motivation but clarity.
-Stack new desired habit with an already existing habit (when you finish one you automatically start the new one)
-Consider when you are most likely going to be able to complete the habit.
-Stackable habits/cues must be highly specific and immediately actionable
-make it obvious
Chapter 6
-Motivation is overrated, environment matters more. Your habits change depending on environment the greater you want the habit to be a part of your life, create spaces/features, that cue for it more in more places.
-Once space, one use.
-Avoid mixing contexts of spaces with different habits.
-Divide rooms into activity spaces if you don't have extra rooms
Chapter 7
-Spend less time in tempting situations. Create a more disciplined environment. IF you create bad cues, it reinforces the bad habit (stresses you out so you eat more)
Chapter 8
-Make it attractive. It is the anticipation of a reward that releases dopamine. Link the thing you want to do with the thing you need to do (watching tv with exercising)
Chapter 9
-We imitate the close, the many, and the powerful/influential people. Friendship and community help create a new identity if they are what you want to be.
Chapter 10
-Make it unattractive - See what behaviors you want to stop as unbeneficial, unsatisfying, expensive, ect.
-See what behavior you do want as the opposite - beneficial, satisfying, cheap,
-Underlying motives remain the same. It is the methods you use to satisfy that are different and can change.
-Associate hard habits with positive experience. You GET to exercise, instead of have to. Change mindset. have to=get to
Chapter 11
-Practice/not planning- don't focus on best approach but acting . Don't worry about trying to write the perfect book, just write a lot, experiment. produce a lot and you will get better stuff. Don't merely plan, but practice.
Chapter 12
-Make it easy - Set up environment in a way it makes habits easier or harder (according to what you want). Lay out workout clothes and water the night before. Cut up vegetables and put in easy to grab containers. Unplug TV if you want to watch less TV, put phone in another room, ect
Chapter 13
-Start small - use 2 minute rule - when you start a new habit, start with just 2 minutes. Makes it easy as possible (read 1 page, put 1 thing away, bike for 2 minutes, change into workout clothes, meditate 2 min, write 2 sentences) You want a gateway habit
-Do the easy thing on a consistent basis. Put it when you want. Do not keep going until the habit is secure. Make sure you stop after those two minutes until you are certain it's a habit. Stop when you go on and you will be able to pick it up easier the next time. These small actions cast votes for who you will be not because you do it a long time but because you do it consistently.
-master these 2 minutes before moving on to the next part of the habit (incrementally making it longer, more of what you want)
Chapter 14
-Get a commitment device. automate as much as you can using technology
Chapter 15
- Make it immediately satisfying. Make it feel successful somehow (specifically the end of the habit) Rewarding yourself is only okay as long as it aligns with the identity you are aiming for (rewarding yourself with ice cream for working out is contradictory)
Chapter 16
-How to stick with good habits every day- Have a visual representation of habits (habit tracker, paper clips, calender) Cross off a day or add a paper clip each time you keep your habit. Makes you focus on the process. Only track main habits this way. Track/write down immediately after you complete the habit - this helps make it feel satisfying
-Have a plan for when you miss a day. Never miss twice. We can't be perfect, but we can avoid a second lapse. Missing once is a mistake, missing twice is the beginning of a new habit. Make sure you don't miss that second day, even if it means you can't do it as well or to completion.
-It is not about not missing a workout. It's about not being the type of person who misses a habit. Be careful how you measure success. You may become focused on the wrong thing (getting 10000 steps instead of being healthy) If the measure is the target, we often get the results we didn't intend.
Chapter 17
-Accountability partner - make habits immediately unsatisfying - punishment must be immediate and sufficiently painful according to habit
Chapter 18
-Some habits are easier for some. Genes influence your life (the big five) Build the habits you want that fit your personality/interests.
-Read what you like, do what exercise you enjoy, you need to be able to enjoy the habits. Work hard at the things that come easiest to you.
Chapter 19
-How to stay motivated - work at the right level - not too hard, but not too easy. Only once the habit is firmly established.
-Experiences need to stay novel. If we get bored, we don't want to do it anymore. Need to keep improving or keep going through the boredom. Fall in love with boredom. You have to be willing to stick with it even when you don't feel like it. That shows professionalism and that it is important to you.
-If it matters, you don't only do it when it's easy.
Chapter 20
-If you want to be exceptional, you can't just let yourself run on autopilot once you've mastered it. Mastery is narrowed focus on improvement in a certain area. Which then unlocks the next step. Avoid complacency - set up a regular self-review. reflect and review mistakes and what you can work on next or improve. Doesn't have to be complex. Don't keep practicing what is no longer effective.
-1% general conference talk basically (be more concerned with your trajectory rather than current results. You get what you repeat. There is typically a plateau of latent potential. The pay off is delayed but comes quickly after that point.)
-Don't focus on goals, but on your system process. Don't focus on results. Fall in love with the process, not the result/goal itself.
Chapter 2 -
-Change the right thing in the right way. Change occurs at 3 levels: Outcomes (results/goals) Processes (routine/system), and Beliefs (how you see yourself.)
-Focus on who you want to become. Don't say no thanks i'm trying not to smoke/eat sugar, ect. Instead say I don't smoke/eat sugar whatever. Behavior incongruent with who you believe you are isn't going to last.
-The new habit needs to be a part of your identity in a way you are proud to be. It can be a double edged sword. Once you adopt an identity, it's hard to change.
-How to change your identity - you believe you are what you do (if you have evidence). the more evidence, the easier it is to believe. 1- decide who you want to be 2 - reinforce desired identity. Would a healthy person do x? You become your habits.
Chapter 3-
-Cues are meaningless until interpreted. Response=actual habit performed.
-To make a habit - make it obvious, attractive, easy and satisfying.
-To quit a habit- make it invisible, unattractive, difficult, and unsatisfying
-Habits do not drain willpower
Chapter 4-
-You don't need to be consciously aware of a cue to fall into a habit. Pointing and calling help notice problems. Maintain awareness of what you are doing, what habits you have. make a list, evaluate if positive, negative or neutral habit according to your goals and how they effect your long term goals. Verbalize actions and the outcomes.
Chapter 5-
-Best way to start a new habit - when x happens, I will perform y
-Write it down - when where how long, ect
-We rarely lack motivation but clarity.
-Stack new desired habit with an already existing habit (when you finish one you automatically start the new one)
-Consider when you are most likely going to be able to complete the habit.
-Stackable habits/cues must be highly specific and immediately actionable
-make it obvious
Chapter 6
-Motivation is overrated, environment matters more. Your habits change depending on environment the greater you want the habit to be a part of your life, create spaces/features, that cue for it more in more places.
-Once space, one use.
-Avoid mixing contexts of spaces with different habits.
-Divide rooms into activity spaces if you don't have extra rooms
Chapter 7
-Spend less time in tempting situations. Create a more disciplined environment. IF you create bad cues, it reinforces the bad habit (stresses you out so you eat more)
Chapter 8
-Make it attractive. It is the anticipation of a reward that releases dopamine. Link the thing you want to do with the thing you need to do (watching tv with exercising)
Chapter 9
-We imitate the close, the many, and the powerful/influential people. Friendship and community help create a new identity if they are what you want to be.
Chapter 10
-Make it unattractive - See what behaviors you want to stop as unbeneficial, unsatisfying, expensive, ect.
-See what behavior you do want as the opposite - beneficial, satisfying, cheap,
-Underlying motives remain the same. It is the methods you use to satisfy that are different and can change.
-Associate hard habits with positive experience. You GET to exercise, instead of have to. Change mindset. have to=get to
Chapter 11
-Practice/not planning- don't focus on best approach but acting . Don't worry about trying to write the perfect book, just write a lot, experiment. produce a lot and you will get better stuff. Don't merely plan, but practice.
Chapter 12
-Make it easy - Set up environment in a way it makes habits easier or harder (according to what you want). Lay out workout clothes and water the night before. Cut up vegetables and put in easy to grab containers. Unplug TV if you want to watch less TV, put phone in another room, ect
Chapter 13
-Start small - use 2 minute rule - when you start a new habit, start with just 2 minutes. Makes it easy as possible (read 1 page, put 1 thing away, bike for 2 minutes, change into workout clothes, meditate 2 min, write 2 sentences) You want a gateway habit
-Do the easy thing on a consistent basis. Put it when you want. Do not keep going until the habit is secure. Make sure you stop after those two minutes until you are certain it's a habit. Stop when you go on and you will be able to pick it up easier the next time. These small actions cast votes for who you will be not because you do it a long time but because you do it consistently.
-master these 2 minutes before moving on to the next part of the habit (incrementally making it longer, more of what you want)
Chapter 14
-Get a commitment device. automate as much as you can using technology
Chapter 15
- Make it immediately satisfying. Make it feel successful somehow (specifically the end of the habit) Rewarding yourself is only okay as long as it aligns with the identity you are aiming for (rewarding yourself with ice cream for working out is contradictory)
Chapter 16
-How to stick with good habits every day- Have a visual representation of habits (habit tracker, paper clips, calender) Cross off a day or add a paper clip each time you keep your habit. Makes you focus on the process. Only track main habits this way. Track/write down immediately after you complete the habit - this helps make it feel satisfying
-Have a plan for when you miss a day. Never miss twice. We can't be perfect, but we can avoid a second lapse. Missing once is a mistake, missing twice is the beginning of a new habit. Make sure you don't miss that second day, even if it means you can't do it as well or to completion.
-It is not about not missing a workout. It's about not being the type of person who misses a habit. Be careful how you measure success. You may become focused on the wrong thing (getting 10000 steps instead of being healthy) If the measure is the target, we often get the results we didn't intend.
Chapter 17
-Accountability partner - make habits immediately unsatisfying - punishment must be immediate and sufficiently painful according to habit
Chapter 18
-Some habits are easier for some. Genes influence your life (the big five) Build the habits you want that fit your personality/interests.
-Read what you like, do what exercise you enjoy, you need to be able to enjoy the habits. Work hard at the things that come easiest to you.
Chapter 19
-How to stay motivated - work at the right level - not too hard, but not too easy. Only once the habit is firmly established.
-Experiences need to stay novel. If we get bored, we don't want to do it anymore. Need to keep improving or keep going through the boredom. Fall in love with boredom. You have to be willing to stick with it even when you don't feel like it. That shows professionalism and that it is important to you.
-If it matters, you don't only do it when it's easy.
Chapter 20
-If you want to be exceptional, you can't just let yourself run on autopilot once you've mastered it. Mastery is narrowed focus on improvement in a certain area. Which then unlocks the next step. Avoid complacency - set up a regular self-review. reflect and review mistakes and what you can work on next or improve. Doesn't have to be complex. Don't keep practicing what is no longer effective.
kayexplores's review against another edition
5.0
Couldn't put the book down. Read chapters out loud to anyone who would listen (thank you, boyfriend). I have pages worth of journal entries and built full excel spreadsheets after reading prompts in this book. I'm also glad I didn't try to read it a few years prior when I was new to personal growth. If your interest is calling this book though, definitely get it!
ngallion's review against another edition
5.0
Man, I don’t want to give this book five stars. I did t even really want to read it. The entire self-help genre just isn’t my thing because it so often uses the formula of “state one relatively obvious principle, then look at it from every possible angle until everyone is sick of it.” This book, though, takes a slightly different approach. It points out ways that our subconscious works for/against us in ways that are obvious, but that we almost certainly overlook. It makes recommendations for how we could reorder small areas of our lives to get better results, and then it moves on to the next observation. No beating of dead horses here. It’s a quick, breezy, enlightening read that is likely to get even the most jaded person thinking about the million little choices we make that characterize our lives and what we might do to get different outcomes. Good stuff.
slawlereads's review against another edition
4.5
This book really makes you think about how you function in your own space. It is written in a way that made me want to do more and be better.
miawgicalbooks's review against another edition
informative
medium-paced
3.0
I mostly read “fiction” books and this book is me trying to get into “non-fiction” and I honestly think it was a good one. I really liked the writing style and how the author laid the foundation of what was to come in the first few chapters, made it easy to understand.
I did feel like there were a few paragraphs that dragged a little, but still, it was a nice read and I learned a thing or two about habits and maybe, myself.
I did feel like there were a few paragraphs that dragged a little, but still, it was a nice read and I learned a thing or two about habits and maybe, myself.
calebmatthews's review against another edition
5.0
Really enjoyed this one and it has some helpful resources for people looking to build a habit or break one.
Here are my notable quotes:
Good habits make time your ally- bad habits make time your enemy.
You do not rise to the level of your goals, you fall to the level of your systems.
Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.
The goal is not to run a marathon, the goal is to become a runner.
Every action you take is a vote for the type of person you wish to become.
Obvious easy attractive satisfying
Atomic habits scorecard
Implementation intention - “I will ___ at ___ in.”
I will meditate at 1 pm in my kitchen.
There is more circuitry in our brains for wanting than there is for liking
Temptation bundling- pairing what you need to do with what you want to do (example: the Netflix bike)
We imitate the behaviors of the close the many and the powerful
The reward of being accepted is sometimes more than the reward of finding truth
Only once we begin to fit in do we desire standing out
Quantity and quality photo groups - best is the enemy of the good
The cost of good habits as in the present. The cost of bad habits in the future.
Genes do not determine your destiny, they determine you areas for opportunity.
Here are my notable quotes:
Good habits make time your ally- bad habits make time your enemy.
You do not rise to the level of your goals, you fall to the level of your systems.
Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.
The goal is not to run a marathon, the goal is to become a runner.
Every action you take is a vote for the type of person you wish to become.
Obvious easy attractive satisfying
Atomic habits scorecard
Implementation intention - “I will ___ at ___ in.”
I will meditate at 1 pm in my kitchen.
There is more circuitry in our brains for wanting than there is for liking
Temptation bundling- pairing what you need to do with what you want to do (example: the Netflix bike)
We imitate the behaviors of the close the many and the powerful
The reward of being accepted is sometimes more than the reward of finding truth
Only once we begin to fit in do we desire standing out
Quantity and quality photo groups - best is the enemy of the good
The cost of good habits as in the present. The cost of bad habits in the future.
Genes do not determine your destiny, they determine you areas for opportunity.
nomada's review against another edition
3.0
I wish self-help had more concrete things to do to start improvement. This one had a few though so I appreciate that.