Before I wrote about habits and how to change bad: ones. Often I got recommendation to read James Clears book:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
James writes very clearly how to be better everyday by 1% , so clearly I was interested.
Also, the line that struck me most is: you don’t need goal setting, focus on system instead.
How to make a new habit or replace bad one? Our habits follow pattern of cue- craving- respond- reward. So called the 4 laws that James Clear wrote to establish new habit.
1. Make it obvious: put what (behavior/habit), when and where on your calendar. You need to write it down, otherwise it won’t happen.
For example: I will workout on Monday (DAY) at 7. 30 (TIME) in gym (PLACE).
Later you can try habit stacking. After current habit, you will NEW HABIT.
Example: After my cup of coffee, I will meditate.
James advises that you need to prepare your environment for success. Have dedicated area for special task. One area= one task. Which is hard if you live in a small flat, but have parts of your flat for different tasks. I have heard that some authors have specific places to write. In a living room they write one type of book and in home office other type of book.
2. Make it attractive: Pair an action you want to do with an action you need to do. For example, after writing this blog post, I can be on social media. It’s like having cookie after good workout. This is reward system.
Extra advice is: Join community you want to be part of with your new habits (James wrote: Join a culture where your desired behavior is the normal behavior) and prepare your environment. You’re five people you’re surrounded with, remember?
3. Make it easy: Or K. I. S. S. Don’t start big and scary with new habits. Rather start small and something that can be done in 2 minutes. Everybody can endure 2 minutes of new and unpleasant feelings to have new habit.
4. Make it satisfying: give yourself reward after completing the habit. Try to keep a habit tracker and remember golden rule of habits: Never miss twice.
Overall, James Clear wrote cohesive book with successful tools to implement new habit. His view of goals, system and habits is unique. I enjoyed on creating new habits, mostly because I am more focused on goals. I’ll try to implement of some of his tools to stack good habits and be more focused on system.
Have you read this book? What do you think about it? Will you change some of your habits?