A SUMMARY OF ATOMIC HABITS BY JAMES CLEAR The Book in Three Sentences 1. An atomic habit is a regular practice or routine that is not only small and easy to do but is also the source of incredible power, an element of a larger system of intentional growth. 2. Bad habits repeat themselves again and again not because we don’t want to change, but because we have the wrong process for change to occur. 3. Changes that seem small and unimportant at first will reap a greater reward overtime. The Book’s Five Big Ideas 1. Good habits are the small actions of self-improvement. 2. If you want better results, then forget about setting goals. Focus on the process instead. 3. The most effective way to change your habits is to focus not on what you want to achieve, but on who you desire to become. 4. The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying. 5. Environment is the invisible hand that shapes human behavior. The Book’s Chapters Summarized Chapter 1: To summarize Chapter 1 on The Surprising Power of Tiny Habits. We need to first understand this about habits, habits are a double-edged sword. They can work for you or against you. So, the idea is to create a system for developing good ones. Time magnifies the boundary between success and failure. therefore, good habits make time your friend. Bad habits make time your enemy. If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not found our hidden Potential. Our hidden potential is hiding behind the goals we set for ourselves which are more times than not beyond our reach. Goals are simply about the results you want to achieve. While systems are about the processes that lead to those results.” Chapter 2: To summarize Chapter 2 on How Your Habits, Shape Your Identity (and Vice Versa) “Ask yourself, who is the type of person I want to become? That person who you desire to be, becomes the source for intrinsic motivation. But to do this, that is, to shape your identity, you will have to change your habits. The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. Every action towards that end is a vote for the type of person you wish to be. Becoming the best version of yourself requires you to continuously be open to things you cannot change, to change the things you can and the ability to know which brings about the best behavioral change. According to James Clear “there are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.” He says, “Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.” Chapter 3: To summarize Chapter 3 on How to Build Better Habits in 4 Simple Steps. Ask yourself 4 simple questions. These four simple questions are the Four Laws of Behavioral Change, which are set of rules we can use to build better habits. They are: 1. How can I make it obvious? 2. How can I make it attractive? 3. How can I make it easy? 4. How can I make it satisfying? Chapter 4: To summarize chapter 4 on The Man Who Didn’t Look Right first we need to ask yourself two questions: ‘Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity?’” The reason for asking yourself these questions is because the process of behavioral change always starts with awareness. We need to be cognizant of our habits before we can change them. Once we identify what those good habits are, over time and with enough practice, our brains will pick up on the cues that predict certain outcomes without consciously thinking about it. then as soon as our habits become automatic, they will also become second nature. Chapter 5: To summarize chapter 5 on The Best Way to Start a New Habit is to make it obvious, most people think motivation is what they lack, when in truth what they really lack is clarity. When we are clear about thing we can proceed with total confidence. “One of the best ways to build a new habit,” according to James Clear, “is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.” “Habit stacking,” according to James clear “is a strategy you can use to pair a new habit with a current habit.” The two most important cues he says, are time and location. This is where implementation intention is created, which gives you the opportunity to pair a new habit with a specific time and location. Chapter 6: To summarize chapter 6 on Motivation is Overrated; Environment of Often Matters More, according to James Clear, we ought to “Make the cues of good habits obvious in our environment.” Why you may ask. because our environment is the invisible hand that outlines human behavior. He says, “Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior, which is the environment one finds themselves in. Therefore, it is easier to build new habits in a new environment because you are not fighting against old cues, for every habit has its own triggers. Chapter 7: To summarize chapter 7 on The Secret to Self-Control is 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 trigger that causes it. Chapter 8: To summarize chapter 7 on How to Make a Habit Irresistible, James clear offers, that we “make it attractive.” He conveys, that “the more attractive an opportunity is, the more likely it is to become habit-forming.” It is the anticipation of a reward—not the fulfillment of it—that gets us to act, this is what make the habit irresistible. Chapter 9: To summarize chapter 9 on The Role of Family and Friends in Shaping Your Habits James clear says, “We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).” He proposes, “One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.” “The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we’d rather be wrong with the crowd than be right by ourselves.” Chapter 10: To summarize chapter 10 on How to Find and Fix the Cause of Your Bad Habits James Clear suggests, that we “make it unattractive.” We ought to do this by highlighting the benefits of avoiding a bad habit which will make it unattractive. Therefore, Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Chapter 11: To summarize chapter 11 on Walk Slowly, but Never Backward, James clear suggests that we “make it easy.” He says, the most effective form of learning is practice, not planning.” So “Focus on taking action, not being in motion.” Chapter 12: To summarize chapter 12 on The Law of Least Effort James Clear says, we naturally gravitate toward the option that requires the smallest resistance or the least amount of work. So, the idea is to create an environment where doing the right thing becomes easy as possible. Chapter 13: To summarize chapter 13 on How to Stop Procrastinating by Using the Two-Minute Rule. The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.’ Make it as simple as possible to begin and add to it as time goes on. Chapter 14: To summarize chapter 14 on how to make habits inevitable and bad habits impossible. The way to do it is to make good habits easy and bad habits difficult. You make good habits inevitable by: (1) make it easy (2) make it attractive (3) make it easy (4) make it satisfying. You make bad habits impossible by: (1) Making it invisible (2) Making it unattractive (3) Make it difficult (4) Making it unsatisfying.
MAKING GOOD HABITS INEVITABLE AND BAD HABITS IMPOSSIBLE CHAPTER 14 The goal of everything that we have been sharing with you over the past few months have centered on making good habits become inevitable. To that end, we must realize that SOMETIMES SUCCESS IS LESS ABOUT MAKING GOOD HABITS EASY AND MORE ABOUT MAKING BAD HABITS HARD. If you constantly find yourself struggling to follow through on your plans, you could try creating what psychologist call A Commitment Device. A COMMITMENT DEVICE – Is a choice you make in the present that controls your actions in the future. It is a way to lock in future behavior (bind you to good habits), while at the same time restrict you from bad ones. For Instance – A person may want to develop more discipline and create a path for future success, so he/she will join the military. A person may want to increase their credit score while simultaneously eliminate debt, so he/she will only use cash and/or a debt card for purchases. A person may have a desire to reduce overeating, so he/she will purchase food in individual packages rather than in bulk size. A person may have a desire to cut calories for example, therefore they could exercise “portion control” by asking the waiter to bring a to go box with their meals. THE KEY IS TO CHANGE THE TASK SUCH THAT IT REQUIRES MORE WORK TO GET OUT OF THE GOOD HABIT THAN TO GET STARTED ON IT. • The automotive industry made wearing seat belts hard NOT to fasten! The annoying chiming sound the car makes when a seatbelt is unfastened is a commitment device! Hearing the constant chiming increase the odds that you’ll do the right thing—fastening the seatbelt, thus making a bad habit (not wearing a seatbelt) difficult in the present. Commitment devices are useful because they enable you to take advantage of good intentions before you can fall victim to temptation. TAKE A MINUTE AND THINK OF WAYS YOU CAN MAKE A BAD HABIT BECOME MORE DIFFICULT TO ENGAGE IN. 6 STEPS TO MAKE BAD HABITS IMPOSSIBLE 1. IDENTIFY CUES. Something has to trigger a habit, and A CUE CAN BE ANYTHING. Maybe stress makes you crave chocolate, or the sound of your alarm clock triggers you to hit the snooze button. Maybe rejection makes you turn to the Internet. Identifying cues helps you understand what puts your habits into motion. There Are Different Types Of Cues Physical Cues – How your body responds Behavioral Cues – The actions we engage in Cognitive Cues – The thoughts or images we imagine Emotional Cues – How we are feeling inside 2. CREATE A DISRUPTION. Once you know the cues, you can throw bad habits off track by creating a disruption. If the alarm cues you to bash the snooze button every morning, put the alarm clock on the other side of the room. Trekking across the cold floor will likely disrupt the snooze habit. If engaging in prolonged back and forth verbal exchanges (arguments) increases your heart rate, take deep breaths and work on staying calm. 3. FIND A HABIT REPLACEMENT. Research shows that replacing a bad behavior with a good one is more effective than stopping the bad behavior alone. The new behavior “interferes” with the old habit and prevents your brain from going into autopilot. When you are craving something sweet after your dinner, deciding to eat fruit (grapes) every time your mind thinks “cookie”, substitutes a positive behavior for the negative habit. 4. KEEP IT SIMPLE. It’s usually hard to change a habit because the behavior has become easy and automatic. The opposite is true, too: new behaviors can be hard because your brain’s BASAL GANGLIA, (the “autopilot” part), hasn’t taken over this behavior yet. Simplifying new behaviors helps you integrate them into your autopilot routines. 5. THINK LONG-TERM. Habits often form because they satisfy short-term impulses, the way chewing on your nails might immediately calm your nerves. But giving in to short-term desires often has long-term consequences. Staying focused on the long term while trying to change habits will help you remember why you’re investing the effort. 6. STAY PERSISTENT. Research has shown that what you’ve done before is a strong indicator of what you’ll do next. This means established habits are hard to break. But the good news is, if you keep at it, your new behaviors will turn into habits, too. Persistence works — at first it might be painful to get up at 5 am for that jog, but soon it will be second nature.
ATOMIC HABITS JAMES CLEAR CHAPTER 13 HOW TO STOP PROCRASTINATING WITH THE “2-MINUTE RULE” According to James Clear the best way to combat procrastination and start a new habit is to use the “two-minute rule.” What is the “Two-Minute Rule?” The Two-Minute Rule states “When you start a new habit, it should take less than two minutes to do.” Two of the main reasons why good habits fail, (1) is because we set the bar too high for ourselves, and (2) the way to we get to our goals are too ambiguous. The point is to make habits as easy as possible to start. I am sure that anyone of us can put on running shoes and tie them, fold a pair of pants, stretch for 3 minutes, and even read one page of a book. To approach good habits in this way is powerful because once you start these small steps it eventually leads to the bigger goal. The small step becomes the means to an end. It makes what you are trying to incorporate into your life, something you can develop over time on an ongoing basis. In other words, it becomes much easier to do, when it is more attainable. Any habit that feels like a challenge, becomes more difficult to do. But in taking smaller steps it makes the challenge much easier to accomplish. James Clear says “A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy. What you want is a gateway habit that naturally leads you down a more productive path.” So, the small or easy clear and concise step is what James Clear calls “the gateway.” The way we figure out the gateway is by charting our goals from “very easy” to “very hard.” For example, he says, “running a marathon is very hard. Running a 5K is hard. Walking ten thousand steps is moderately difficult. Walking ten minutes is easy. And putting on your running shoes is very easy. Your goal might be to run a marathon, but your gateway habit is to put on your running shoes. That’s how you follow the Two-Minute Rule.” So, the idea is, we should do what is simple first, and as time goes on you begin to do a little more and more until you get where you desire to be. But it starts with a single step! Here is why the two-minute rule works, when we accomplish a small task that leads to something bigger, we get hyped. We may at times think it strange that such small steps could accomplish such great wonders. The point here, is not to despise small steps of reading one page of a book or praying for 30 seconds or making one payment towards a bill. Because the attempt is not to do it once, but to master the habit of doing it again and again, as James Clear puts it, it is “to master the habit of showing up.” The truth is, if we are attempting to improve on a good habit it must be established first. So, learning to repeat it often, is where the hope of eventually mastering it lies. So, James Clear cautions that “instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis.” Thus, “the first two minutes simply becomes a ritual at the beginning of a larger routine as you master the art of showing up.” So, as you and I practice those smaller steps, that actually grows into bigger ones it becomes an easier way to master the more difficult skills. As James Clear says, “You may not be able to automate the whole process, but you can make the first action mindless. Make it easy to start and the rest will follow.” The idea is not to do two minutes, that is not the goal, the goal is to do more than two minutes. Two minutes is the gateway to get you started. I mean, who is really inspired to read one page and stop, one push up and not two or wash a dish and not clean the kitchen. It’s not a mental trick nor is it a forced behavior, it’s a start to a new habit. James Clear suggest that “If the Two-Minute Rule feels forced, try this: do it for two minutes and then stop. Go for a run, but you must stop after two minutes. Start meditating, but you must stop after two minutes. Study Arabic, but you must stop after two minutes. It’s not a strategy for starting, it’s the whole thing. Your habit can only last one hundred and twenty seconds.” Strategies like this work for another reason too: they strengthen the behavior you are trying to build for yourself. If you show up to the gym for a week, even if it’s just for two minutes—you are shaping a new behavior. You are not concerned about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest steps that supports the kind of behavior you are trying to develop. James Clear says that “we rarely think about change this way because everyone is consumed by the end goal.” But one push-up is better than not exercising at all. One minute of panino practice is better than none at all. One minute of reading a book is better than never reading at all. James Clear, says “It’s far better to do less than you hoped than to do nothing at all.” Whenever you are struggling to stick with a habit, you can employ the Two-Minute Rule. It’s a simple way to make your habits easy. Here are five nuggets you can use: 1. Set concrete goals - The most effective goals are specific, measurable and achievable 2. Set priorities - write down all the things that you need to do and place them in order of importance. 3. Break down your work into little steps - A seemingly overwhelming test gives birth to procrastination 4. Tell others about your goals - people knowing your goals will help you stay accountable. 5. Reward yourself - when you complete the task acknowledge what you’ve done. Reinforcement is a good way to motivate yourself.
ATOMIC HABITS JAMES CLEAR CHAPTER 12 THE LAW OF LEAST EFFORT MOTIVATION IS THE KEY TO HABIT CHANGE! Because our natural motivation is to be lazy and to do what is convenient, if a new habit is going to be birthed it must be conceived with the right motivation! For instance… A person may not naturally be motivated to give up smoking but he/she would be more apt to do so if they received a diagnosis of cancer. A person may not want to get up and exercise every day, but he/she would be motivated to do so if they were diagnosed as pre-diabetic. In those cases the change in habit is driven by motivation. AS I mentioned earlier our natural motivation is to be lazy. In fact, our brains are wired to conserve energy whenever possible, therefore it is human nature for us to follow The Law Of Least Effort: THE LAW OF LEAST EFFORT – States that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work. We are at the end of a long workday, and we have the option of leaving early or saying until 5:00pm. Most of us would leave early. We are walking through the concourse at the airport, and we have the option of taking the escalator or the stairs up to the Sky-train. Most of us would take the escalator. We are coming home from work hungry, and we have the option of picking up food or going home preparing a meal. Most times we are picking up something. We Are Motivated To Do What Is Easy EVERY ACTION REQUIRES A CERTAIN AMOUNT OF ENERGY, THE MORE ENERGY REQUIRED, THE LESS LIKELY IT IS TO OCCUR. How does this work with behaviors? Take a moment at think about the behaviors that fill up much of your life. What you are going to discover is this, the majority of our daily behaviors can be performed with very low levels of motivation. Habits like… Checking and posting on Facebook Scrolling through our phones Reading the newspaper Binge watching our favorite TV/ Netflix shows Our daily check-ins with our family/ friends All steal so much of our time because they can be performed almost without any effort at all! They are all remarkably convenient. THEREFORE, THE KEY IS MAKING YOUR GOOD HABITS SO EASY THAT YOU’LL DO THEM EVEN WHEN YOU DON’T FEEL LIKE IT • If you can make your good habits more convenient, you’ll be more likely to follow through on them. Keep in mind the less “friction” you face the easier it is for your stronger self to emerge. How To Achieve More With Less Effort? It is very important to remember that the idea behind making it look “easy” is not to only do “easy things”! I say that because SOME OF THE HABITS WE ARE TRYING TO CREATE WILL REQUIRE GREAT EFFORT! How to stay motivated to do the tough? TAKE ADVANTAGE OF PROXIMITY – One of the most effective ways to reduce the friction associated with your habits is to practice environment design. By that I mean when deciding where to practice a new habit, it is best to choose a place that is already along the path of your daily routine. HABITS ARE EASIER TO BUILD WHEN THEY FIT INTO THE FLOW OF YOUR LIFE! CREATING AN OPTIMAL ENVIRONMENT – Too often we try to start habits in “high-friction environments.” We try to read with the phone right beside us. We try reading the Bible with our favorite television broadcast airing. PARTNERING WITH THOSE WITH SIMILAR PRACTICES. – Whatever you are serious about engaging in, someone else is already engaged in that activity. To stay motivated to do the tough, PARTNER YOUR PASSION WITH SOMEONE’S PRACTICE. PREPARING IN ADVANCE FOR THE ACTIVITY. There are many ways to prime your environment so it’s ready for immediate use. If you want to cook a healthy breakfast, place the frying pan on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before. o You want to exercise? Set out your workout clothes, shoes, gym bag and water bottle ahead of time. o You want to improve your diet? Chop up fruits and vegetables on weekends and pack them in containers, so you’ll have easy access to healthy, ready to eat option during the week. Just like you can make Tough Habits easy…you can also make Easy (bad) habits Tough Keep in the mind…the greater the friction the less likely the habit! If you want to reduce your intake of sugary drinks, put them in the back of the refrigerator. If you want to reduce the amount of time you’re on your phone, take a social media break If you want to reduce the amount you are using your credit cards, take them out of your wallet If you want to stay away from the cookie jar, place the jar in the cabinet Whether, we are approaching behavior change as an individual, a parent or a leader, we should ask ourselves the same question: “how can we design a world where it’s easy to do what right?” The goal should be to redesign your life so the actions that matter most are also the actions that are the easiest to do!
ATOMIC HABITS JAMES CLEAR CHAPTER 11 For the past several weeks, we have been endeavoring to create good habits, while at the same time working hard to eradicate bad habits—which we all have. And for many of us, it has been extremely difficult trying to figure out the best approach for accomplishing this task. That’s understandable because it’s easy to get bogged down trying to find the optimal plan for change. – Finding the best plan to lose weight – Finding the best schedule to start working out – Finding the best program to build muscle – Finding the best way to generate residual income In fact, sometimes we can get so focused on figuring out the best approach that we never get around to taking action. “The secret of getting ahead is getting started.” – Mark Twain Being in Motion -vs.- Taking Action Being in motion o You are planning and strategizing o Establishing goals o Setting the agenda Taking action o Engaging in actions that produce desired results Sometimes motion is most useful, however being in motion will never produce an outcome by itself. It doesn’t matter how many times you go TALK to the personal trainer that motion will never get you in shape! Only the ACTION of working out will. MOTION ALLOWS US TO FEEL LIKE WE ARE MAKING PROGRESS WITHOUT RUNNING THE RISK OF FAILURE Why We Get Stuck Just Being In Motion The thought of taking action releases dopamine It gives us a “Legitimate” excuse for not taking action It prevents us from failing to reach our goals It creates the illusion that we’re making progress It convinces others that we are serious 5 TIPS ON TAKING ACTION 1. MAKE A WORK-TIME RITUAL When work is habitual, the transition into it is more seamless. There’s much less chance of thoughts like “I don’t feel like it” to make you procrastinate, and it’s because habits are something we compulsively do The ritual is all about what comes before the actual work, and is very personal. Here’s some things you can do to ritualize your work process: • Light a candle • Turn on some music (or whatever you use as background noise) • Have a piece of candy • Organize your work space • Prepare a cup of tea/coffee 2. CREATE A TO-DO LIST BEFOREHAND The reason a to-do list is helpful is because you prevent ambiguity from ruining your work session. If you don’t know what work you have to do, then eventually you’ll drift into semi important tasks because you have no direction. A to-do list take the guesswork out of doing your work, meaning you expend less mental energy deciding what to do and more on actually working. 3. WORK ON THE TINIEST/EASIEST TASK Often times we feel overwhelmed by the amount of work we need to do. When this happens, we back away from the work because we feel a lot of pressure to complete it. To combat this, don’t look at your work as a whole. Instead, focus on the smallest, easiest thing you can do, and imagine it’s all you have to do. If you do that, you’ll have a significantly easier time engaging with it and prevent yourself from feeling overwhelmed. 4. WORK IN SHORT INTERVALS Another simple hack is to say to yourself “I only need to work for twenty minutes, then I can stop if I want.” This lowers the expectation of long, tedious work to follow and makes work engagement easier. You’ll find that by simply starting to work, you’re able to push past twenty minutes and – more often than not – work to your designated break time. If twenty minutes still seems too long, feel free to lower it. The key is to start working, once that occurs you’ll naturally want to continue. 5. USE GAMIFICATION APPS Sometimes using an app or tool can bring some freshness to the work process, and motivate you to work just so you can use the app. With gamification, tasks feel more like a game and can even be fun. Here are some good ones to try out: 1. HabitRPG 2. TaskHammer 3. EpicWin If you’re a video game lover, then this is perfect for you to try out.
ATOMIC HABITS JAMES CLEAR CHAPTER 10 HOW TO FIND AND FIX THE CAUSES OF YOUR BAD HABITS It’s important to understand before we delve into the issue of fixing the causes of habits, that every behavior has a surface level craving and a deeper, underlying motive. Some of our underlying motives include: Conserve energy Obtain food and water Find love and reproduce Connect and bond with others Win social acceptance and approval Reduce uncertainty Achieve status and prestige A CRAVING IS JUST A SPECIFIC MANIFESTATION OF A DEEPER UNDERLYING MOTIVE If you were to examine ANY ACTION that is habit forming what you’ll see is that it does not create a new motivation, but rather it latches onto an underlying motive of human nature. • The underlying motives behind human behavior remains the same, however the specific habits we perform in relationship to those motives differ based on the period of history we live in. One of the key things that we must understand about habits is that HABITS ARE ABOUT ASSOCIATIONS. And our associations determine whether or not we determine a habit to be worth repeating or not. Our brain is continually absorbing information and noticing cues in the environment. Every time we perceive a cue, our brain automatically runs a simulation and makes a PREDICTION about what to do in the next moment. This is how it works: We see a cue Categorize it based on past experience Determine the appropriate response This all happens in an instant, but plays a crucial role in our habits because EVERY ACTION IS PRECEDED BY A PREDICTION. Life feels reactive, but it is actually predictive. Our Behavior Is Heavily Dependent On How We Interpret The Events That Happen To Us How I interpret how this conversation will end up plays a role on whether or not I answer the call. How I interpret how this night will end up plays a role in whether or not I accept the invitation. How I interpret how my body will react determines whether or not I have this drink or inhale this substance. How I interpret what your motives are plays a role in whether or not I accept your friend request. Our feelings and emotions tell us whether to hold steady in our current state or to make a change. They help us decide the best course of action. However, when emotions and feelings are impaired, we actually lose the ability to make decisions. We have no signal of what to pursue and what to avoid. Habits are attractive when we associate them with positive feelings, and we can use this insight to our advantage rather than to our detriment. HOW TO REPROGRAM THE BRAIN TO ENJOY HARD HABITS HARD HABITS CAN BE ATTRACTIVE IF YOU CAN LEARN TO ASSOCIATE THEM WITH POSITIVE EXPERIENCES Seeing activities as OPPORTUNITIES rather than seeing them as BURDENS • Learning to say “I GET to” as opposed to “I HAVE to” By changing ONE word you shift the way you view each event. You transition from seeing these actions as burdens to seeing them as opportunities. The key point is that both versions of reality are true. You HAVE to do those things…and you also GET to do those things. YOU CAN FIND EVIDENCE FOR WHICHEVER MINDSET YOU CHOOSE TO HAVE. However, by changing that one word, the narrative changes and creates a since of liberation through the action. Reframing your habits to highlight their benefits rather than their drawbacks is a fast and easy way to reprogram your mind and make a habit seem more attractive. Ex. The Man In The Wheelchair The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them. It’s not easy, but if you can reprogram your predictions, you can transform a hard habit into an attractive one.
ATOMIC HABITS JAMES CLEAR CHAPTER 9 THE ROLE OF FAMILY & FRIENDS IN SHAPING YOUR HABITS A Theory of Human Motivation by the American psychologist Abraham Maslow written in 1943, has become a highly referenced source of information for determining our needs. In the field of psychology, this paper explains the hierarchy of basic needs that need to be fulfilled in sequence to reach self-actualization. A part of those needs is BELONGINGNESS & LOVE NEEDS. The need to belong is one of the deepest human desires. We want to fit in, we want to bond with others and to earn the respect and approval of our peers. NOTHING SUSTAINS MOTIVATION BETTER THAN BELONGING TO THE TRIBE. And this ancient preference exerts a powerful influence on our modern behavior. When it comes to habit formation it is a proven fact that We DON’T CHOOSE OUR EARLIEST HABITS…WE IMITATE THEM! We, more often than not, follow the script that has been handed down to us by our family and friends, our church or school, our local community and society at large. Each of these cultures and groups comes with its own set of expectations and standards. In many ways, they provide for us invisible rules that guide our behavior each day. o How and where we choose to worship o The political affiliations we align ourselves with o The career paths we ultimately take o Our views on the family structure (marriage, children, etc.) WE IMITATE THE HABITS OF 3 GROUPS 1. THE CLOSE 2. THE MANY 3. THE POWERFUL THE CLOSE Proximity Has A Powerful Effect on Our Behavior Whether you realize it or not, we pick up habits from the people closest to us. As a general rule, the closer we are to someone, the more likely we are to imitate some of his or her habits. We copy the way our parents interacted with each other, we mimic the way our siblings behave, we model the way our co-workers perform on their job, we imitate the way our friends style themselves. In fact, when those closest to us pick up a habit…WE PICK UP THE HABIT AS WELL. How Proximity Works with Habits One of the most effective things you can do to build better habits is join a culture where your desired behavior is the normal behavior! New habits seem more achievable when you see others doing them every day. If you are surrounded by fit people, then you’ll be more likely to consider working out to be a common habit. Your Culture Sets Your Expectation for What Is “Normal” Here is the takeaway – Surround yourself with people who have the habits you want to have. THE MANY It’s interesting that whenever we are unsure how to act, what most of us do is just look to the group (The Many) to guide our behavior. We look at “Trip Advisor” We check “Yelp” We go “Google Review” We go to “Open Table” What’s so powerful about this behavioral tendency is, the normal behavior of the tribe (The Many) often overpowers the desired behavior of the individual! Who wants to eat at the restaurant that everyone says it horrible? Who wants to travel to the resort that Trip Advisor has placed travel warnings on? Who wants to use the Contractor that Yelp gave thumbs down to? The truth of the matter is, the reward of being accepted is often greater than the reward of winning an argument, looking smart, or finding truth. Most days, people would rather be wrong with the crowd than be right by themselves. How This Affect Habits When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive. IMITATING THE POWERFUL We are drawn to behaviors that earn us respect, approval, admiration, and status. This is one reason why we care so much about the habits of highly effective people. We try to copy the behavior of successful people because we desire success ourselves. Many of Our Daily Habits Are Imitations of The People We Admire o A young basketball player will shoot 300 jump shots per day because he read that Stephen Curry (The greatest shooter ever) shoots 300 shots after each practice and shoots 500 shots per day during the off season. o A person will start reading more because they heard Bill Gates reads 50 books per year, and Mark Zuckerberg reads at least 1 book every two weeks and that Warren Buffett spends 5 hours a day reading 5 newspapers and 500 pages of corporate reports. o An aspiring chef will study the cooking techniques of their favorite Master Chef. o A young preacher/minister will imitate the speaking style of their favorite orator. We Imitate the People We Envy We are also motivated to avoid behavior that will lower our status. We trim our lawn and constantly engage in home projects because we don’t want our property to viewed as the worst in the neighborhood. We NEVER miss our hair or nail appointment because we have a reputation of looking a certain way. We work hard to excel academically because there is a family tradition we are bound to maintain. In this way, imitating the powerful can have a positive effect on habit formation.
ATOMIC HABITS JAMES CLEAR CHAPTER 8 MAKING HABITS IRRESISTIBLE 4 SIMPLE STEPS TO BUILDING BETTER HABITS 1. Making The Habit Obvious 2. MAKING THE HABIT ATTRACTIVE/ IRRESISTIBLE To understand how to make a habit become irresistible first requires a basic understanding of how the human brain works. As humans we are prone to “Supernormal stimuli”. A SUPERNORMAL STIMULUS is defined as a stimulus that elicits a response that is stronger than the stimulus for which the response mechanism evolved. Modern day examples of supernormal stimuli for humans are: o Junk Food o The Internet o Pornography o T.V (Netflix, Hulu, Prime Video) o Video games We See This In The Food Industry. A primary goal of food science is to create products that are more attractive to consumers. In fact nearly every food item in a bag, box or jar has been ENHANCED in some way, if with nothing else additional flavoring! OUR FOOD HAS CHANGED OVER THE YEARS! Companies nowadays spend millions of dollars trying to optimize how a product feels in your mouth—a quality known as “OROSENSATION” The ultimate goal of the food industry is to find the “Bliss Point” for each product—the perfect combination of food ingredients (whether artificial or not) that excites the brain to keep us coming back for more. The result, of course will be us overeating, because HYPER-PALATABLE FOODS ARE MORE ATTRACTIVE TO THE HUMAN BRAIN. HOW CAN WE APPLY THIS TO HABITS? THE MORE ATTRACTIVE AN OPPORTUNITY IS, THE MORE LIKELY IT IS TO BECOME HABIT-FORMING! Society is filled with highly engineered versions of reality that are MORE ATTRACTIVE than the society our grandparents lived in. It is done so to intentionally create supernormal stimulus. • Store Mannequins • Models on magazine covers Advertisements are created with a combination of ideal lighting, professional makeup, and most of all photo-shopped edits. These are examples of the supernormal stimuli of our modern world. Advertisers exaggerate features that are naturally attractive to us, and our instincts go wild as a result, driving us into excessive shopping habits, social media habits, eating habits and more others. Ad agencies figured this out… IF YOU WANT TO INCREASE THE ODDS THAT A BEHAVIOR WILL OCCUR, THEN YOU HAVE TO MAKE IT ATTRACTIVE HOW DOES THAT WORK WITH HABITS? • THE DOPAMINE FACTOR – All habits share the dopamine spike o What Is Dopamine? – It is a type of neurotransmitter. Your body makes it and your nervous system uses it to send messages between nerve cells. It is sometimes called a “chemical messenger”. Dopamine plays a role in how we feel pleasure! HABITS ARE A DOPAMINE-DRIVEN FEEDBACK LOOP. Every behavior that is highly habit forming—taking drugs, eating junk food, playing video games, browsing social media—is associated with higher levels of dopamine. The same can be said for our most basic habitual behaviors like eating food, drinking water, having sex and interacting socially. • When it comes to habits, the key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate it! o Gamblers have a spike in dopamine before they place a big bet not after they win. o Cocaine addicts get a sure of dopamine when they see the drug not after they take it. Sometimes The Anticipation Of The Reward Is Better Than The Reward! Here’s the point, we need to make our habits attractive because it is the expectation of a rewarding experience that will motivate us to act in the first place. For the person who is trying to make FITNESS HABITUAL, start anticipating having a fun, yet challenging day in your training sessions. For the person who is trying to make FINANCIAL RESPONSIBILITY A HABIT, start anticipating seeing the increase in your saving / reserve accounts. For the person who is trying to make READING MORE HABITUAL, start anticipating the wonderful discussions you will have at the book club review. Our Outlook Will Determine Our Outcome!
ATOMIC HABITS JAMES CLEAR CHAPTER 7 THE SECRET TO SELF-CONTROL As we continued our study this evening in the book by James Clear Atomic Habits. We have arrived safely at chapter 7, which is entitled, The Secret of Self-Control. In this Chapter, James Clear discusses self-control, willpower, and other things that are supposed to stop you and I from practicing bad habits. James Clear provides us with a true-life story of the soldiers in the Vietnam War in 1971, who were heroin addicts. It was discovered by two congressmen, who while visiting the troops learned that over 15 percent of U.S. soldiers were addicted to heroin. Further study showed that 35 percent of the service members in Vietnam had tried the drug and as many as 20 percent were addicted to it – the problem was worse than they had previously projected. The government later created and establish a Drug Abuse prevention Office to track and rehabilitate these soldiers once they returned home. Once the soldiers returned home it was later discovered that only five percent of them became re-addicted within a year and just 12 percent in three years. Thus, nine out of every ten soldiers who used heroin in Vietnam eliminated the addiction nearly overnight. This discovery contradicted the prevailing view at the time, which “considered heroin addiction to be a permanent and irreversible condition.” However, the findings revealed that addictions could naturally dissolve if there was a radical change in the environment. The point that James Clear is making by using this story as his premise is that the environment that the soldiers were in (Vietnam) triggered the continual use of heroin, thus once their environment was changed by returning to the U.S. which was apparently an environment devoid of those triggers, it gave most the soldiers a better chance of recovery. Thus, when the context changed, so did the habit – this is what James Clear calls “the inversion of the 1st law of behavioral change is to “make it invisible.” Because once a habit is formed, it is unlikely to be forgotten. And that is because habits are wired deeply in our brains that many of them are never be erased, most will never be removed, some will never go away. The people who are appear disciplined are seemingly better at structuring their lives in a way that does not require heroic will-power and self-control. And that is because they spend less time in tempting situations. James Clear suggests that simply resisting temptation is an ineffective strategy. It is only good for a season helping us to choose to overpower and overcome temptation at the moment, but in the long run, we become a product of the environment we live in, and therefore old habits are easy to come by or resurface. So, he suggests, instead of calling a new dose of will-power whenever we want to do the right thing, he articulates that ‘your energy would be better spent optimizing your environment.’ James Clear states that a habit cannot be broken; instead, we must try to avoid the environment that sparks the habit, and for some, this can mean exerting tremendous self-control. ‘People with high self-control tend to spend less time in tempting situations’ says James. ‘It’s easier to avoid temptation than to resist it’. He introduces the view that by minimizing our exposure to a habit – we need to avoid certain situations, and by avoiding such, it is possible to eliminate poor behaviors. James Clear suggests some things you and I can do to lessen bad habits and cut them off at the source. He says, to lessen bad habits we must reduce exposure to the triggers that causes them. 1. Make it invisible. 2. Spend less time in tempting situations. 3. It is easier to avoid temptation than to resist it. 4. Self-control is a short-term strategy, not a long-term one. James Clear then gives us some practical steps to create a good habit. He says, we do it by the first law of behavioral change: Law 1: Make it Obvious 1. Create and fill out the habit scorecard and write down your current habits to become more aware of them. 2. Put in to use the implementation intentions. I will [behavior] at [time] in [location]. 3. Practice the use of habit stacking. After I [current habit] I will [new habit]. 4. Redesign your environment, make the cues of good habits obvious and visible. 5. Reduce exposure, by removing the cues of bad habits from your environment. (inversion of the first law) make them invisible. Here are some practical spiritual principles to help us avoid temptations or tricky situations in life. 1. Remove the temptation by making it invisible (Matthew 6:13). And lead us not into temptation but deliver us from the evil one. 2. Runaway from temptations that trigger bad habits (2 Timothy 2:22). Flee the evil desires of youth and pursue righteousness, faith, love, and peace, along with those who call on the Lord out of a pure heart. 3. Refrain yourself more from tempting situations (1 Peter 5:8-9). Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that your brothers throughout the world are undergoing the same kind of sufferings. 4. Resisting is good but not enough, it’s better to avoid temptation (1 Thessalonians 4:3). It is God’s will that you should be sanctified: that you should avoid sexual immorality; that each of you should learn to control your own body in a way that is holy and honorable, not in passionate lust like the heathen, who do not know God; and that in this matter no one should wrong or take advantage of a brother or sister. The Lord will punish all those who commit such sins, as we told you and warned you before. 5. Reduce your exposure to the temptation that causes the habit to be performed (James 1:13-15). When tempted, no one should say, “God is tempting me.” For God cannot be tempted by evil, nor does he tempt anyone; but each one is tempted when, by his own evil desire, he is dragged away and enticed. Then, after desire has been conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death. 6. Remember that self-control is a short-term strategy, not a long-term one, but being Spirit-controlled is a long-term strategy, not a short-term long one (Galatians 5:16). So, I say, live by the Spirit, and you will not gratify the desires of the sinful nature. flesh. For the sinful nature desires what is contrary to the Spirit, and the Spirit what is contrary to the sinful nature. They are in conflict with each other so that you do not do what you want. 7. Rely on God in every situation (1 Corinthians 10:13). No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.
ATOMIC HABITS JAMES CLEAR CHAPTER 6 THE IMPORTANCE OF ENVIRONMENT IT is a proven fact that most people choose products not because of what they are…but because of where they are. If I walk into the kitchen and see a plate of chocolate chip cookies on the counter, the chances are I’m going to pick up a few of them and start eating them, even if I hadn’t been thinking about cookies beforehand and didn’t necessarily feel hungry. That is because habits change and decisions are made depending on the room you are in and the cues in front of you. ENVIRONMENT IS THE INVISIBLE HAND THAT SHAPES HUMAN BEHAVIOR Despite our unique personalities, there are certain behaviors that tend to arise again and again depending on the environmental conditions we find ourselves in. Every Habit Is Context Dependent • HAWKINS STERN - SUGGESTION IMPULSE BUYING – It is when a shopper sees a product for the first time and visualizes a need for it. The shopper buys the product not because they want it, but because of how it is presented to them. [Home Shopping Network] We like to think that we are in total control when we walk into the Mall or grocery store to shop. However, the truth of the matter is, many of the actions we take and purchases we make each day are shaped not by purposeful drive and choice, but by the most obvious option. We Make Decisions With Our Eyes As Humans We Are More Dependent On Vision Than On Any Other Sense, Therefore Visual Cues Are The Greatest Catalyst Of Our Behavior A small change in what YOU SEE can lead to a big shift in what YOU DO! Because every habit is initiated by a cue, and we are more likely to notice cues that stand out. Creating obvious visual cues can draw you attention toward a desired habit Leaving vitamins on the counter Leaving bottles of water on the nightstand Leaving the Bible opened on your desk Leaving the gym bag in the passenger’s seat Leaving fruit out in a bowl IF YOU WANT TO MAKE A HABIT A BIG PART OF YOU LIFE, MAKE THE CUE A BIG PART OF YOUR ENVIRONMENT. Environment design is powerful not only because it influences how we engage with the world, but also because we rarely do it. Most people live in a world others have created for them. But you can alter the spaces where you live and work to increase your exposure to positive cues, and reduce your exposure to negative ones. Environment design allows you to take back control and become the architect of your life. Redesigning Your Environment o Some people are not cigar aficionados; they never smoke when they are alone, only when they are in certain environments. o Some people only drink when they are with certain people in certain social settings. In those cases we mentally assign our habits to the locations in which they occur. Each location develops a connection to certain habits and routines. When That Happens Our Behavior Is Not Being Defined By The Objects In The Environment But By Our Relationship To Them Change The Habit By Changing The Environment It is easier to associate a new habit with a new context than to build a new habit on the face of competing cures. It can be hard to go to the same PLACE, with the same PEOPLE, and try to engage in a new PRACTICE! But when you step outside your normal environment, you leave your behavioral biases behind you. You aren’t battling old environmental cues, which allow new habits to form without interruption. When you can’t manage to get to an entirely new environment, then what you can do is redefine or rearrange your current one. 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.
ATOMIC HABITS JAMES CLEAR CHAPTER 5 THE BEST WAY TO START A NEW HABIT I’M sure that I’m stating the obvious when I say this, but habits are not easy to break! And they are even harder to break when they are, “PLEASURE-BASED HABITS”. Pleasure based habits prompt our brain to release a neurotransmitting chemical called “DOPAMINE”. Dopamine plays a role in how we feel pleasure. IT IS THE FEEL GOOD TRANSMITTER. Dopamine is released when the brain is expecting a reward. It's a big part of our unique human ability to think and plan. It helps us strive, focus, and find things interesting. If we are engaged in an activity over and over again and dopamine is there when we are doing it, then that strengthens the habit even more! To Break A Habit We Need To Be Intentional • “IMPLEMENTATION INTENTION” – is a self regulatory strategy in the form of an “if-then-plan” that can lead to better goal attainment, as well as help in habit and behavior modification. It is a “how to” plan you make beforehand about when and where to act—that is, how you intend to implement a particular habit. Broadly speaking the format for creating an implementation intention is: “When situation X arises, I will perform response Y”. Example: When I feel the need to smoke a cigarette) “X”, I will eat a healthy snack “Y”. When I feel the need to fuss somebody out “X”, I will take 5 deep breaths “Y”. PEOPLE WHO MAKE A SPECIFIC PLAN FOR WHEN AND WHERE THEY WILL PERFORM A NEW HABIT ARE MORE LIKELY TO FOLLOW THROUGH. LACKING MOTIVATION –VER- LACKING A PLAN Many people think they lack motivation when what they really lack is clarity. Luke 14:28-33 (ESV) For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, saying, ‘This man began to build and was not able to finish.’ Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. So therefore, any one of you who does not renounce all that he has cannot be my disciple. Once an implementation intention has been set…just follow the plan! The simple way to apply this strategy to your habits is to fill out this sentence: I WILL [BEHAVIOR] AT [TIME] IN [LOCATION] The benefit to implementing an intention strategy is that it will help you to stay focus and ward off what I call, “The Assassins Of Progress” There are things (people) that can derail your progress and/or pull you off course. NEHEMIAH 6:1-9 (ESV) - Now when Sanballat and Tobiah and Geshem the Arab and the rest of our enemies heard that I had built the wall and that there was no breach left in it (although up to that time I had not set up the doors in the gates), Sanballat and Geshem sent to me, saying, “Come and let us meet together at Hakkephirim in the plain of Ono.” But they intended to do me harm. And I sent messengers to them, saying, “I am doing a great work and I cannot come down. Why should the work stop while I leave it and come down to you?” HABIT STACKING One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. Ex. I already have a habit of waking up every morning at 5:00am to use the bathroom, therefore after relieving myself I will do____________ AFTER I [CURRENT HABIT] I WILL [NEW HABIT] Habit stacking is effective because rather pairing your new habit with a new time and new location; you pair it with a current habit. Once you have mastered this basic structure, you can begin to create larger stack by chaining small habits together.
ATOMIC HABITS JAMES CLEAR CHAPTER 4 BEHAVIORAL CHANGES – MAKING IT OBVIOUS REVIEW: HAVING SOMETHING VS. BECOMING SOMEONE DECIDING WHO YOU WANT TO BE IS CRITICAL. A lot of people will say, “I want to be successful” but they really can’t say what they want to be successful at. Decide the type person you want to become and then began developing habits that shape that particular identity. Keeping in mind Meaningful Change Does Not Require Radical Change! The process of building habits is really the evolution of self! • Habits are the pathway of shaping your identity THE HABIT LOOP CUE – Triggers the brain to initiate a behavior CRAVING – The motivation force behind the habit. Without carving a change there is no need to act RESPONSE – It is the actual habit you perform which can take the form of a thought or an action. REWARD – It is the end game of every habit. The purpose of rewards is to satisfy your craving. 4 LAWS OF BEHAVIORAL CHANGE When you want to create a good habit o Cue – Make it obvious o Craving – Make it attractive o Response – Make it simple o Reward – Make it satisfying When you want to break a habit o Cue – Make it invisible o Craving – Make it unattractive o Response – Make it difficult o Reward – Make it unsatisfying MAKING IT OBVIOUS As habits form, our actions come under the direction of our automatic and non-conscious mind. We fall into old patterns before we realize what happening. Over time the cues that spark our habits become so common that they are essentially invisible: Therefore Before We Can Build New Habits We Need To Be Cognizant Of Our Current Ones This can be challenging because once a habit is firmly rooted in your life, it is mostly non-conscious and automatic. If a habit remains mindless you can’t expect to improve it. “Until You Make Unconscious Conscious, It Will Direct Your Life And You Will Call It Fate.” – Carl Jung What Are You Daily Habits? Make A List. 1. 2. 3. 4. 5. Now, ask yourself, “Is this a good habit, a bad habit or neutral? How do I rate whether or not this daily habit is good or bad? Well ask yourself, “Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity? Habits that reinforce your desired identity are usually good and habits that conflict your desired identity are usually bad. The goal (initially) is NOT to change the habit…it is simply to identity the habit. Practice Announcing Bad Habits! Most times we want to keep our bad habit secret! However hearing our bad habits spoken aloud makes the consequences seem more real. It adds weight to the action rather than letting yourself mindlessly slip into an old routine. The process of behavior changes ALWAYS start with awareness.
Atomic Habits James Clear HOW TO BUILD BETTER HABITS IN FOUR SIMPLE STEPS CHAPTER 3 The premise of Atomic Habits is how small changes can make a big difference over a sustained period. In chapter one of the book, he talks about The Surprising Power of Atomic Habits. In chapter two of the book, James Clear deals with How Your Habits Shape Your Identity (and vice versa). This evening we will consider chapter three of the book, where James Clear discusses How to Build Better Habits in Four Simple Steps. According to James Clear, a psychologist by the name of Edward Thorndike experimented in 1898. The experiment he performed would lay the foundation of our understanding of two things: 1. How habits form 2. How their rules guide our behavior Mr. Thorndike’s discovery came while he was studying the behavior of animals, particularly cats. Thorndike had set up a device known as a puzzle box. The box he designed was an escape room for cats. In one room was where the cats were, while in the other room was located the reward. However, for the cats to escape this puzzle box, they had to perform an assorted array of actions such as: • Pulling at a loop cord to open the door. • Pressing a lever to exit the door. • Stepping on a platform to escape through the door. Once the cat performed the act, it allowed the cat to escape to the other room where the food was. The cats escaping became relatively simple, and over time, they would eventually press the lever, the door would open, and they would escape. After many repetitions, the behavior became so automatic and habitual that the cat could escape in seconds because now the open door was associate with one of the many acts performed by the cat. After many trials, Thorndike described the learning process by stating, “behaviors followed by satisfying consequences tend to be repeated, and those that produce unpleasant consequences are less likely to be repeated.” James Clear shares that Mr. Thorndike’s discovery provides us with a perfect starting point for discussing how habits form in our own lives. And that his findings also offer us answers to two basic questions: 1. What are habits? 2. Why does the brain bother building them at all? What are habits? Well, according to James Clear, “A habit is a behavior that has been repeated enough times to become automatic.” The development of habit formation, he suggests, begins with trial and error; these are the things we go through in life daily, and that our brain must decide on two things: 1. How to respond to it? 2. How to solve it? Like the cats in the puzzle box, we, too, are trying to figure things out and to see what works best for us. We press the lever, only to stumble across a solution that works. We then are more likely to repeat the process over and over again because the reward was fulfilling: For example: • We get anxious, and so we discover that breathing deeply calms us down. • We feel stress, and we realize that exercising releases the pressure. • We are mentally drained, and we notice that listening to music renews our mental state of mind. • We feel tense, and we learn a simple massage eases the tension. • We feel overwhelmed, and we soon discover that a nature walk helps to settle things. We begin testing our actions and exploring all the ways that have brought about satisfying results to whatever the dilemma or the problem may be. And eventually, you and I stumble upon that which is most rewarding in any given circumstance or situation. Therefore, our brains begin to catalog the events that left us satisfied. It begins to record what worked well and when, for every event and on every occasion. James Clear describes this as “the feedback loop” behind all human behavior. There is a trying, failing, learning, trying things differently. With constant repetition, the useless actions fade away, and useful activities get reinforced – thus, habits are formed. Our habits are just a sequence of automatic keys that helps solve the problems and difficulties we face frequently. When habits are created, the level of activity in the brain reduces. We begin doing things automatically. Our brains skip the trial-and-error phase and create a psychological rule: if this, then that. Therefore, habits are intellectual shortcuts we learned from experience. A habit then is a previous memory of steps we followed to solve a problem that we encountered in the past. According to James Clear, habits create freedom and not bondage. • Without good study habits, we will always struggle in school, college, or university. • Without good eating habits, we will always lack the energy to function appropriately. • Without good listening habits, we will always speak out of turn. • Without good healthy habits, we may suffer setbacks in our bodies. When good habits are developed, they give more mental space needed for free-thinking and greater creativity. According to James Clear, here is how the science of habits work. He suggests that the process of building a habit can be divided into four simple steps: 1. THE CUE The cue is that which triggers your brain to initiate a behavior. It is that bit of information that foresees a reward. 2. THE CRAVING Once the cue foresees the reward, the craving naturally follows. The craving is the driving force behind every habit. Without some level of drive or desire, there is no reason to act. 3. THE RESPONSE The response is the actual habit we perform, which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much satisfaction is associated with that behavior. 4. THE REWARD The response then delivers a reward. Rewards are the end goal of every habit. Again, the cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward. The reward is what we anticipate, for two reasons: 1. They satisfy us. a. We get what is needed. 2. They teach us. a. We now know what steps to take to get the desired result the next time. According to James Clear, “Without the first three steps, a behavior will not occur." And without all four, a behavior is never repeated. He then argues that we can split the four steps in two phases: 1. The problem phase 2. The solution phase The problem phase consists of the cue and the craving: when you discover something needs changing. The solution phase consists of the response and the reward: when you act and achieve the change you desire. James Clear is conveying that all behavior is driven by a desire to solve a problem. We notice something we want and seek to obtain it, or we are experiencing something not so good and desire to get rid of it. So, what James Clear has suggested are four simple steps to build better habits. This four-step pattern is what James Clear calls “the backbone of every habit,” and that our brains process these four steps in the same order every time. I mentioned these four steps earlier, so how do they apply? 1. The cue 2. The craving 3. The response 4. The reward James clear says, "The cue triggers a craving, which motivates a response, which provides a reward, that satisfies the mind and, ultimately, becomes associated with the cue. He gives examples of the phone, emails, waking up, doughnuts, mental blocks, etc. For example, the phone: The cue: your phone buzzes with a new text message. The craving: you want to learn the contents of the message. The response: you grab your phone and read the text. The reward: you satisfy your craving to read the message. Grabbing your phone becomes associated with your phone buzzing. James Clear then transforms these four simple steps into a practical framework that we can use to develop good habits and eliminate bad ones. Jesus Clear gives us four rules on how to create a habit and how to break bad ones. How do we create a 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 do we 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. James Clear suggests that “the key to creating good habits and breaking bad ones is to understand these fundamental laws and how to alter them to your specifications.” He further suggests that “every goal is doomed to fail if it goes against the grain of human nature.” “Your habits,” he says, “are shaped by the systems in your life.” So, how do we apply these four-steps to our Christian practice, or how can we as Christian develop better habits in our walk with Christ? Many people only focus on the outcome that they desire. They fail to make healthy changes, not because they are unschooled, but because they don’t know how to change their habits. Or they don’t have the systems, motivation, and support needed to follow through effectively. Well, what James Clear is essentially arguing is that true behavioral change begins with identity. He acknowledges the importance of understanding how the science of habits operates to accomplish meaningful behavioral changes. As Christians, our belief patterns help to shape our habits and practices. James Clear shares that our daily habits are the equivalent to votes being cast in favor of who we are and will become. The ultimate plan is to have better habits that become a natural part of ourselves. Habits become lifelong when they are part and parcel of who we are. Therefore, behavioral change starts or begins with identity change. Our identity is in Christ, and our behavior should become like his; here are the apostles on the matter. Paul's letter to the Romans says, “for whom he did foreknew, he also did predestinate to be conformed to the image of his Son, that he might be the firstborn among many brethren.” Romans 8:29 Paul, in his second letter to the Corinthians, says, “but we all, with open face beholding as in a glass the glory of the Lord, are changed into the same image from glory to glory.” 2 Corinthians 3:17-18 Paul's letter to the Galatians Christians conveys, “I am crucified with Christ nevertheless I live, yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the son of God, who loved me, and gave himself for me.” Galatians 2:20 Paul's letter to the church at Ephesus he writes, "Be renewed in the Spirit of your mind and that ye put on the new man, which after God is created in righteousness and true holiness.” Ephesians 4:24 Paul's letter to the saints at Philippi, says, “according to my earnest expectation and my hope, that with all boldness, as always, so now also Christ shall be magnified in my body, whether it be by life, or by death.” Philippians 1:20 Paul, writing to the Colossian Christians, wrote, “and have put on the new man, which is renewed in knowledge after the image of him that created him…” Colossians 3:10 James, in his letter to the twelve tribes scattered among the nations, says, “But the man who looks intently into the perfect law that gives freedom, and continues to do this, not forgetting what he has heard, but doing it -he will be blessed in what he does.” James 1: 25 Peter, in his letter to God’s elect strangers in the world, says, “To this, you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps.” 1 Peter 2:21 John writing to believers everywhere, says, “but we know that when he appears, we shall be like him, for we shall see him as he is. Everyone who has this hope in him purifies himself, just as he is pure.” 1 John 3:2-3 It is essential, then, to believe that developing good habits begins with one’s beliefs or identity. When practices are a part of one's identity, they outlast any educational program, any instructional workshop, or any support group. You see saints without Christ; a person can begin the habit-changing process by deciding for themselves what person they desire to be, but eventually, we back to ground zero. However, if we are going to build better habits, it begins with our identity in Christ, and identifying with him becomes the building blocks for forming better habits. What is the application for us as Christians? Well, the Habits we make, or break depends upon our belief system, our spiritual identity. But how do we apply these four simple steps in our own lives as believers? Here is How Our cue is “things above," which is obvious (we are triggered by Christ beauty) The cue is “things above," which causes you and I to set our heart and our mind where Christ is—initiating a Christlike behavior. Christ’s life becomes obvious; he is the reward we foresee. Paul puts it this way: 3 Since then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. 2 Set your minds on things above, not on earthly things. 3 For you died, and your life is now hidden with Christ in God. 4 When Christ, who is your[a] life, appears, then you also will appear with him in glory.” Colossians 3:1-4 Our craving is Christ (our attraction is to become like him) Once the cue foresees the reward, the craving naturally follows. The craving to become like him is the motivational force behind every spiritual habit. Without this craving or desire to become like him, there is no reason to act. The writer of Hebrews puts it this way: "http://...let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 let us fix our eyes on Jesus, the author and perfecter of our faith. Who for the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.” Hebrews 12:1-3 Our response is to walk as he walked (we make it easy by our obedience to him) The response is the actual habit we perform; our response is to walk as he walked. Whether this response occurs depends on how motivated we are to become like him. Jesus puts it this way: 28 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy, and my burden is light.” Mathew 11:28-30 Our reward is Christ himself (our satisfaction is knowing Him) The response then delivers a reward. The reward is to know him; this is the end goal of every spiritual habit. Paul puts it this way: 8 What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them rubbish, that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which is through faith in Christ—the righteousness that comes from God on the basis of faith. 10 I want to know Christ—yes, to know the power of his resurrection and participation in his sufferings, becoming like him in his death, 11 and so, somehow, attaining to the resurrection from the dead.” Philippians 3:8-11 Obedience to Christ becomes associated with his beauty. If our cue is Him Then our craving will be Him. Our response will be to Him. Then our reward will be His indwelling presence. Then by God’s grace, his will become our habits. He surrendered each day to the father. Even though Jesus was fully divine, he still dedicated time to prayer. This habit speaks volumes to us as humans. The habit mentioned above should be a priority for us, even more so as it was for Jesus. He studied the Scriptures. Jesus developed the habit of studying Scriptures to both defend himself and to establish his authority. We can see this in the account of his temptation: three times, he responds by quoting scriptures. How often do we pick up the scriptures to read and study? He shared the gospel. Jesus made sharing the gospel a habit. He proclaimed it at every turn in his ministry. He was preaching that the time had come and that kingdom of God was near. And he was encouraging everyone everywhere to repent and believe the gospel. How often do we do the same, at every turn in our lives? He served others Rather than demanding to be served, Jesus was in the habit of serving others. This habit is seen in the miracles he performed and the actions he exhibited towards his disciples. Ultimately, his most significant act of service was dying on the cross. Are we developing the habit of unselfish service to others? He showed compassion Jesus consistently showed compassion for others, and we can see this throughout his ministry. Yet, for us, it isn't easy because showing compassion does not come naturally for us. However, compassion is a habit that we can be cultivated by remaining sensitive to the leading of the Holy Spirit. It means to feel towards others the way that God feels towards us. He sought solitude Although Jesus was fully divine and did not need rest, being fully human, he rested from time to time. We see him in the habit of finding time away from the crowds to places of solitude. Sometimes this is referred to in Scripture as “quiet places." Jesus also validated the principle of Sabbath rest. He submitted to the will of God. Jesus had made the seeking and fulfillment of God’s will a habit. He described it as his “food.” He consistently sought to bring God glory by how he behaved. As we seek to please God, his will ought to be our pursuit and passion. “Not my will but yours be done.” Again, the cue is about noticing the reward. Make it obvious. The craving is about wanting the reward. Make it attractive. The response is about obtaining the reward. Make it easy. The reward is about anticipating. Make it satisfying.
ATOMIC HABITS JAMES CLEAR HOW HABITS SHAPE YOUR IDENTITY (AND VICE VERSA) Few things can have a more powerful impact on your life than improving your daily habits, and yet it is likely that many of us this time next year will be doing the same thing rather than something new. Why? Because it’s hard establishing “healthy habits” and maintaining them for a long period of time, however once your habits are established (Good or Bad) they seem to stick around for a long time. Changing Our Habits Is Challenging For 2 Reasons: 1. WE TRY TO CHANGE THE WRONG THING 2. WE TRY TO CHANGE OUR HABITS IN THE WRONG WAY 3 LAYERS OF BEHAVIOR CHANGE CHANGING OUTCOMES – This level is concerned with changing your results: Losing weight Writing a book Getting a job Graduating from college CHANGING PROCESSES – This level is concerned with changing your habits and your systems: Implementing a new routine Hiring a fitness trainer Developing a wealth plan Organizing your work space for better productivity CHANGING IDENTITY – This level is concerned with changing your beliefs: Your world view Your theological stance Your self perception OUTCOMES are about what you get. PROCESSES are about what you do. IDENTITY is about what you believe. All Levels of Change are Useful! But the problem is the direction of change. Many people begin the process of changing their habits by focusing on WHAT they want to achieve. THE FOCUS IS ON OUTCOME-BASED HABITS. The alternative is to build identity-based habits. With this approach, we start by focusing on WHO we wish to become. OUTCOME BASED HABITS VS. IDENTITY BASED HABITS EX. TWO PEOPLE WHO WERE SMOKERS THAT ARE DENYING A CIGARETTE. One person may say, “No thank you, I’m trying to stop smoking.” This denial sounds like a reasonable response, but it indicates that this person still believes they are a smoker who is trying to be something else. They are hoping that their BEHAVIOR WILL SHIFT while carrying around the same beliefs. The other person may say, “No thank you, I don’t smoke.” This denial is even more powerful because it signals a SHIFT IN IDENTITY. The person is indicating that smoking was part of their former life, not their current one. They no longer identify as someone who smokes. MOST PEOPLE DO NOT CONSIDER IDENTITY CHANGE WHEN SETTING OUT TO IMPROVE. They Think Outcome: I want to be skinny I want to be married I want to be rich I want to be different They never shift the way they look at themselves, nor do they realize that their old identity can sabotage their new plans for change! BEHAVIOR THAT IS INCONGRUENT WITH YOUR AUTHENTIC SELF WILL NOT LAST You may want more money, but if your identity is someone who spends money rather than saves money, you’ll continue to be pulled toward spending. You may want to be in better health, but if your identity is someone who prioritizes relaxation over exercise, you’ll be drawn to the couch rather than to the gym. THERE MUST BE A CHANGE IN IDENTITY 2 Corinthians 5:17 (AMP) Therefore if any person is [ingrafted] in Christ (the Messiah) he is a new creation (a new creature altogether); the old [previous moral and spiritual condition] has passed away. Behold, the fresh and new has come! The Ultimate form of intrinsic motivation is when a habit becomes part of your identity. It is one thing to say I’m the type of person who WANTS this. It’s something very different to say I’m the type of person who IS this. The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits with it! TRUE BEHAVIORAL CHANGE IS IDENTITY CHANGE You may start a habit because of motivation…but the only reason you’ll stick with one is that it becomes part of your identity! 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 will be hard to maintain it. The goal is not to read a book, the goal is to become a reader. The goal is not to win a Mr. Fitness contest, the goal is to be a fitness enthusiast. The goal is not to run a marathon, the goal is to become a runner. Our Behaviors are Usually a Reflection of Our Identity. ACTING LIKE THE TYPE OF PERSON YOU ALREADY BELIEVE YOURSELF TO BE CAN BE A DOUBLE-EDGED SWORD
Atomic Habits The Fundamentals: Why Tiny Changes Make A Big Difference As many of you are aware, the theme for our church this year is centered on “Perspective”…our ability to see and interpret things differently. I shared with you that the Lord said to me that, “In 2021 our outlook is going to determine our outcomes”. However, I want to suggest that the changing of our circumstances will not only be a result of the changes in our Perspective, but they are going to be the result of the changes we make in our Practices. We Are Going to Have to Incorporate Healthy Habits! I REALLY LIKE THE TITLE OF JAMES CLEAR’S BOOK – “Atomic Habits” Atomic – speaks of a small amount of a thing. Habits – speaks of a practice that is performed with regularity. The premise of the book hinges on the fact that the small changes we make on a consistent basis have the power to construct and/or destruct habits. With the same habits, you will end up with the same results…of course with better habits better results. WHY TINY CHANGES MAKE BIG DIFFERENCES The Fate of The British Cycling Team The professional cycling team in Great Britain suffered through nearly 100 years of cycling mediocrity, not only had not one British cyclist ever won cycling’s most prestigious race—The Tour de France, but the team performed so badly that top bike manufactures in Europe refused to even sell cycling products to the team, in fear that it would hurt sales if other professional teams saw the Brits using their gear. However, in 2003 things changed when the governing body for professional cycling in Great Britain hired Dave Brailsford as its new performance director. He brought to the team a new philosophy called, “The Aggregation of Marginal Gains” which was the philosophy of searching for a tiny margin of improvement in everything you do. When Brailsford assumed leader he and his staff assessed every aspect of the Brit’s cycling regimen and then started making small changes: They redesigned the bike seats making them more comfortable for longer rides. They rubbed alcohol on the tires, which created a better grip on the road. Riders wore electronic heated shorts to maintain the ideal body temp during colder climates. Riders used biofeedback monitors that charted their weekly progress The team tested various fabrics in wind tunnels to assess the best aerodynamic clothes to wear. They tested different body gels to gauge which best aided muscle recovery They hired a medical Dr. to consult riders on the best way build their immune system to avoid illnesses. They had special pillows and mattresses designed which allowed the riders to have a better night’s sleep They even painted the inside of the team truck white, which helped them spot little bits of dust that would normally be missed but could degrade the performance of the bike Some of the changes seemed unconventional and were met with resistance, but five years after Brailsford assumed leadership, the British Cycling team started dominating the world of professional cycling. In 2008, during the Olympic Games in Beijing the team won 60% of the gold medals available In 2012, during the Olympic games in London the Brits raised the bar and set 9 Olympic records and 7 world records. In that same year of 2012, Bradley Wiggins won the Tour de France becoming the first Brit to do so. In 2013, Chris Froome—another Brit won the Tour de France In 2015, 2016 & 2017, Chris Froome won the race 3X in a row. Remarkably, during a 10-year span from 2007 to 2017, British cyclists won 178 WORLD CHAMPIONSHIPS, 60 OLYMPIC GOLD MEDALS and five TOUR DE FRANCE victories. How does this happen? How does a team of previously ordinary athletes transform into world champions within a 5-year span? THEY MADE SMALL CHANGES AND IT PAID OFF OVER TIME! This is major because often we convince ourselves that massive success requires massive action. We overestimate the importance of one defining moment and underestimate the value of making gradual improvements on a daily basis. The reason why small changes are so readily dismissed is because the small changes do not seem to matter very much in comparison to the end goal. For instance: – I saved $25 from my last paycheck, but I looked at my bank account and I am still broke. – I walked around the park three times last week, but I look in the mirror and see that I am still out of shape. – I paid off one credit card last week but checked my credit score and see that my score is still too low to qualify for the loan. Therefore, what I do is start underestimating the value of the incremental changes and start trying to figure out what I can do immediately to make a “drastic improvement”. • This Is Why in 2020, Americans spent 16.5 Billion Dollars on Cosmetic Surgery. Because… It’s easier to buy a butt than it is to do squats. It’s easier to get a tummy tuck than it is to do sit-ups It’s easier to get a “fat transfer” than it is to get up and walk three miles everyday HOWEVER, GOOD HABITS ARE THE COMPOUND INTEREST OF SELF-IMPROVEMENT The same way that money multiplies through compound interest, the effects of our habits multiply as we repeat them. They seem to make little difference on any given day, and yet the impact they deliver over the months and years can be enormous. Sometimes, it is only when we look back two, five, or perhaps even 10 years later, can we see the value of those good habits and the cost of those bad ones. ESTABLISHING THE 1% GOAL • If you can get 1% better each day for one year, you will end up thirty-seven times better by the time you are done. Conversely, if you end up getting 1% worse each day for one year, you will decline nearly down to zero. Effective Daily Habits Can Change the Trajectory of Your Life! Example – LeBron James / Eddie Curry To illustrate how habits can alter the trajectory of your life, I would like to give an example of two NBA players, one you have definitely heard of and one you might not know so well. Eddie Curry and LeBron James had a similar trajectory. EDDIE CURRY – He was a 7’0" superstar basketball player who came straight out of H.S. into the NBA (1- 41 players to do so) – He was “Mr. Basketball” for the state of Illinois – He was a McDonald’s All Star Game MVP – Naismith Prep Player of the Year (2001) – He was considered one of the best H.S. recruits ever to come out of Illinois (ranked higher than Kevin Garnett, a Hall of Famer) – He was a First Team Parade All American (2001) – He was Mr. Basketball USA (2001) – He was selected 4th overall in the 2001 NBA draft – Earned over $70 Million dollars in his NBA career – Net worth estimated $3 million dollars LEBRON JAMES – He was a 6’9” superstar basketball player who came straight out of H.S. into the NBA (1-41 players to do so) – He was 3× Mr. Basketball (2001–2003) for the state of Ohio – He was McDonald’s All-American Game MVP (2003) – He was Naismith Prep Player of the Year (2003) – He was considered one of the best H.S. recruits ever to come out of Ohio – He was 2× First Team Parade All-American (2002, 2003) – He was 2× Mr. Basketball USA (2002, 2003) – He was the 1st player taken in the draft in 2003 Their trajectories changed: LEBRON JAMES: – 4× NBA champion (2012, 2013, 2016, 2020) – 4× NBA Finals MVP (2012, 2013, 2016) – 4× NBA Most Valuable Player (2009, 2010, 2012, 2013) – 16× NBA All-Star (2005–2020) – 3× NBA All-Star Game MVP (2006, 2008, 2018) – 12× All-NBA First Team (2006, 2008–2018) – 5× NBA All-Defensive First Team (2009–2013) – NBA Rookie of the Year (2004) – NBA All-Rookie First Team (2004) – NBA Scoring Champion (2008) – 3× AP Athlete of the Year (2013, 2016, 2018) – He’s played 18 (highly productive years) in the NBA – His career averages (Pts. 27, Reb. 7.4, Assts. 74.4) – Career earnings estimated to be $94.2 million – Estimated net worth $450 million EDDIE CURRY – He played a total of 527 (mostly non-productive) games in the NBA – His career average (Pts. 12.9, Reb. 5.2, Assts. 0.5) – His career earnings totaled $70 million – His estimated net worth is $3 million WHAT WAS THE MAJOR DIFFERENCE BETWEEN EDDIE AND LEBRON? THEIR DAILY HABITS! EDDIE CURRY ATE HIMSELF OUT OF THE LEAGUE! I shared the contrast between Eddie Curry and LeBron James because what we learn by looking at the trajectory of their carriers is this, it does not matter how successful or unsuccessful you are right now…what matters is whether your habits are putting you on the trajectory of success! IT DOES NOT MATTER HOW SUCCESSFUL OR UNSUCCESSFUL YOU ARE RIGHT NOW; WHAT MATTERS IS WHETHER YOUR HABITS ARE PUTTING YOU ON THE PATH TOWARD SUCCESS. • YOUR OUTCOMES ARE A LAGGING MEASURE OF YOUR HABITS Your net worth is a lagging measure of your financial habits Your weight is a lagging measure of your eating/exercise habits Your knowledge is a lagging measure of your learning habits Your clutter is a lagging measure of your cleaning habits In Other Words, You Get What You Repeat! • Take A Some Time and Do A Trajectory Analysis 1. Are you satisfied with the current trajectory of your life? 2. Are your habits placing you on a trajectory for success? 3. What are the consequences of staying on your current trajectory? 4. What small changes could you make to change your trajectory? If you want to see where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny loses and see how your daily choices will compound ten or twenty years down the line. Proverbs 18:9 [MSG] – “SLACK HABITS AND SLOPPY WORK ARE AS BAD AS VANDALISM.” A System of Atomic Habits • IF YOU ARE HAVING TROUBLE CHANGING YOUR HABITS, THE PROBLEM ISN’T’ YOU…THE PROBLEM IS YOUR SYSTEM. If You Are Having A Problem Changing Bad Habits the Problem Isn’t You…It’s Your System Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. A person doesn’t rise to the level of their GOALS; they fall to the level of their SYSTEMS.
