ATOMIC HABITS BOOK STUDY AND PRACTICE - CHAPTER 3

 How to build new habits in 4 easy steps


KEY IDEAS:

* A habit is a behavior that has been repeated enough to become automatic. Habits reduce cognitive load and free up mental capacity, allowing focused attention to be devoted to other tasks


How Habits are built




1. Cue: The first stage of habit formation is the cue, often described as the trigger that initiates the habit loop. Cues can be external, such as a specific time of day, a particular location, or the presence of other people. Alternatively, they can be internal, like an emotional state or a preceding action. Understanding and identifying these cues are essential in deliberately designing habits. The key is to make cues obvious, as clarity in triggers significantly influences the likelihood of habit formation.


2. Craving: Following the cue, there is a natural inclination or desire, known as the craving. Cravings are the motivational force behind a habit. They drive behavior and create the energy necessary to act on the habit loop. Identifying and understanding the cravings associated with habits is crucial for modifying or establishing new habits. Successful habit formation involves associating positive and motivating cravings with desired behaviors.


3. Response: The response stage is where the actual behavior or habit occurs. It's the action taken in response to the cue and driven by the craving.


4. Reward: The final stage is the reward, the positive outcome or reinforcement associated with completing the habit loop. Rewards create a positive feedback loop, strengthening the association between the cue, craving, and response. It's important to note that immediate and satisfying rewards are more effective in reinforcing habits. Over time, as habits become ingrained, the intrinsic satisfaction derived from completing the behavior serves as its own reward.


Integration of Stages: These steps are interconnected, they form a continuous loop. Successful habit formation involves intentional design at each stage.


HOW TO CREATE A GOOD HABIT AND HOW TO BREAK A BAD HABIT





  

  EXERCISE:

1. Make your habits conscious. Write down all your daily habits, for example: waking up at 7am, going to the bathroom after waking up, drinking a glass of water, etc.

2. After you write down all your habits, add a sign of positive (+), negative (-) or neutral (=)



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