krishnakiran.

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ATOMIC HABITS

FOR PEOPLE IN TECH

LOS ANGELS, CA

TIJUANA , MEXICO

IMAGINE YOU TAKE A PLANE FROM NEW YORK TO

LOS ANGELES

IF YOU GIVE A TINY TILT BY JUST 3.5 DEGREES,

YOU END UP AT TIJUANA, MEXICO.

THE SAME GOES FOR HABITS

"TINY CHANGES CHANGE THE TRAJECTORY OF

YOUR LIFE".

krishnakiran.com
 KEY IDEA #1: THE 1% RULE.

1% BETTER EVERYDAY = 37 TIMES

BETTER IN A YEAR

1% WORSE EVERYDAY = ALMOST ZERO

krishnakiran.com
 KEY IDEA #2:

SMALL CHANGES APPEAR TO MAKE NO DIFFERENCE TILL

YOU CROSS THE VALLEY OF DISAPPOINTMENT.

krishnakiran.com
 KEY IDEA #3:

FORGET GOALS,
INSTEAD
BUILD SYSTEMS.

YOU DONT RAISE TO THE LEVEL OF YOUR GOALS.

YOU FALL TO THE LEVEL OF YOUR SYSTEMS.

krishnakiran.com
 PROBLEMS WITH GOALS

#1 WINNERS AND #4 GOALS ARE

LOSERS HAVE AT ODDS WITH
LONG-TERM
THE SAME
PROGRESS.
GOALS
#2 ACHIEVING A #3 GOALS
GOAL IS ONLY A RESTRICT
MOMENTARY YOUR
CHANGE. HAPPINESS

THE PURPOSE OF SETTING GOAL IS TO

WIN THE GAME.

THE PURPOSE OF BUILDING SYSTEMS US TO

CONTINUE PLAYING THE GAME.

krishnakiran.com
 KEY IDEA #4:

FOCUS NOT ON WHAT YOU WANT

TO ACHIEVE,

INSTEAD

FOCUS ON WHO YOU WISH TO BECOME.

krishnakiran.com
THREE LAYERS OF BEHAVIOR CHANGE

#1 OUTCOME
MY GOAL IS TO LOOSE
WEITGH

MY GOAL IS TO WRITE
A BOOK

#2 PROCESS
BUILD NEW HABBIT
I GO TO GYM EVERYDAY.

I WRITE EVERY MORNING.

#3 IDENTITY
I AM AN ATHLETE.

TRUE BEHAVIOR I AM A WRITER.

CHANGE IS IDENTITY
CHANGE
krishnakiran.com
 OUTCOME FOCUS
VS
IDENTITY FOCUS

THE GOAL IS NOT BE READ A BOOK,

THE GOAL IS TO BECOME A READER.

THE GOAL IS NOT TO RUN A MARATHON,

THE GOAL IS TO BECOME A RUNNER.

THE GOAL IS NOT TO LEARN GUITAR,

THE GOAL IS TO BECOME A MUSICIAN.

krishnakiran.com
 THE TWO STEP PROCESS
TO CHANGE YOUR IDENTITY

#1 DECIDE THE #2 PROVE IT TO

TYPE OF PERSON YOURSELF WITH
YOU WANT TO BE. SMALL WINS.

krishnakiran.com
 KEY IDEA #5:

HABIT BUILDING HAS 4 STAGES

CUE CRAVING RESPONSE REWARD

1 2 3 4

TIME

IF A BEHAVIOR IS WEAK IN ANY OF

THE 4 STAGES, IT WILL NOT
BECOME A HABIT.

krishnakiran.com
 THE HABIT LOOP

THE BEHAVIORS THAT LOOP

BECOME HABITS

CUE CRAVING

REWARD RESPONSE
 THE HABIT LOOP EXAMPLE

CUE CRAVING

YOUR PHONE BUZZES YOU CRAVE TO KNOW

WITH A NOTIFICATION. WHAT IT IS.

REWARD RESPONSE

YOU SATISFY YOUR YOU GRAB YOUR PHONE

CRAVING TO READ THE AND READ THE TEXT.
MESSAGE.
 KEY IDEA #6:

THE FOUR LAWS OF BEHAVIOR CHANGE

CUE CRAVING

#1 MAKE IT #2 MAKE IT
OBVIOUS ATTRACTIVE

REWARD RESPONSE

#4 MAKE IT #3 MAKE IT
SATISFYING EASY
RULE #1 MAKE IT OBVIOUS

krishnakiran.com
 RULE #1 MAKE IT OBVIOUS

EVERY HABIT IS INITIATED BY A CUE.

MAKE CUE'S TO GOOD HABITS OBVIOUS

AND STAND OUT.

1. 2 COMMON CUE'S

TIME LOCATION
(AT 6 AM, I WILL (WHEN I SEE STAIRS, I WILL
WRITE MORNING USE THEM INSTEAD OF THE
JOURNAL) LIFT. )

krishnakiran.com
 KEY IDEA #7:

USE THE HABIT STACKING FORMULA

“AFTER [CURRENT HABIT], I WILL [NEW HABIT].”

E.G #1- AFTER I TAKE OFF MY WORK SHOES, I WILL

IMMEDIATELY CHANGE INTO MY WORKOUT
CLOTHES.

E.G #2- AFTER I FINISH MY STANDUP UPDATE, I

WILL IMMEDIATELY THANK THE PEOPLE WHO
HELPED ME YESTERDAY.

E.G # 3- AFTER I TAKE A PLATE TO SERVE MYSELF

FOOD, I WILL ALWAYS START FIRST WITH SERVING
MYSELF VEGGIES.

krishnakiran.com
 KEY IDEA #8:

MOTIVATION IS OVERRATED;
YOUR ENVIRONMENT MATTERS MORE

DESIGN YOUR ENVIRONMENT FOR SUCCESS.

MAKE CUES OF GOOD HABITS VISIBLE.

FOR EXAMAPLE:
IF YOU WANTO TO PRACTICE GUITAR MORE OFTEN,
PLACE IT IN THE MIDDLE OF YOUR LIVING ROOM

IF YOU WANT TO DRINK MORE WATER, FILL UP FEW

WATER BOTTLES AND PUT IN IN PLACES YOU HANG
OUT AT HOME.

IF YOU WANT TO TAKE YOUR VITAMINS EVERYDAY,

PUT IT NEXT TO YOUR WATER BOTTLE.

krishnakiran.com
RULE #2 MAKE IT
ATTRACTIVE

krishnakiran.com
 RULE #2 MAKE IT ATTRACTIVE

KEY IDEA #9:

USE TEMPTATION BUNDLING

PAIR AN ACTION YOU WANT TO DO

WITH AN ACTION YOU NEED TO DO.

FOR EXAMAPLE:
AFTER I RESOLVE 2 TICKETS (NEED), I WILL
BROWSE INSTAGRAM FOR 15 MINS(WANT).

AFTER MY LUNCH BREAK, I WILL

DO DEEP WORK (NEED).
AFTER MY DEEP WORK, I WILL
CHECK THE LATEST ON MY FAVORITE SPORTS
(WANT).

krishnakiran.com
 KEY IDEA #10:
JOIN A CULTURE WHERE YOUR
DESIRED BEHAVIOR IS THE NORM.

1. WE IMITATE HABITS OF

#3 THE
#1 THE CLOSE POWERFUL

#2 THE MANY
(OUR TRIBE) E.G KIDS COPY
E.G YOU ARE
PARENTS AND
LIKELY TO GET
TEACHERS.
OBESE IF YOUR
E.G WE DEVELOP

BEST FRIEND IS
HABITS THAT WE COPY OUR
OBESE.
ARE PRAISED BY MANAGERS

OUR CULTURE OR BEHAVIORS.

YOU ARE LIKELY
TRIBE.
TO BE FIT, IF
LIKE READING,
YOUR PARTNER IS.
MUSIC.
 KEY IDEA #11:
CREATE A MOTIVATION RITUAL.

DO SOMETHING YOU ENJOY RIGHT

BEFORE A DIFFICULT HABIT.

E.G. IF YOU ENJOY COFFEE, GET A CUP

BEFORE YOUR DEEP WORK SESSION.
RULE #3 MAKE IT EASY

krishnakiran.com
 RULE #3 MAKE IT EASY

KEY IDEA #12:

THE NUMBER OF TIMES YOU
PERFORMED A HABIT IS

MORE IMPORTANT THAN

THE AMOUNT OF TIME YOU HAVE

BEEN PERFORMING THE HABIT.

SO, IF YOU DON'T HAVE TIME FOR A 30 MIN

WORKOUT ON ONE DAY, INSTEAD OF SKIPPING
THAT DAY, JUST DO 5 MINS WORKOUT.

krishnakiran.com
 RULE #3 MAKE IT EASY

KEY IDEA #13:

HUMAN BEHAVIOR FOLLOWS
LAW OF LEAST EFFORT.

SO, IF YOU WANT TO IMPROVE YOUR DIET,

CHOP UP A TON OF VEGETABLES AND FRUITS ON
WEEKEND.

IF YOU WANT TO EXERCISE IN MORNING, SETUP

YOUR GYM CLOTHS, BAG, SHOES AT NIGHT.

PRIME YOUR ENVIRONMENT TO MAKE

FUTURE ACTIONS EASIER.

krishnakiran.com
 RULE #3 MAKE IT EASY

KEY IDEA #14:

STOP PROCASTINATING USING
THE TWO MINUTE RULE.

WHEN YOU START A NEW HABIT IT

SHOULD TAKE < 2 MINS TO DO.

"READ BEFORE BED EACH NIGHT" BECOMES "READ ONE

PAGE."

"DO 30 MINS YOGA" BECOMES "TAKE OUT MY YOGA

MAT"

"RUN 3 MILES" BECOMES "TIE MY RUNNING SHOES."

krishnakiran.com
 RULE #3 MAKE IT EASY

KEY IDEA #15:

TAKE ONETIME ACTIONS THAT
LOCK IN GOOD HABITS.

UNINSTALL GAMES, SOCIAL MEDIA APPS.

REMOVE TV FROM YOUR BEDROOM.

TURN OFF NOTIFICATIONS.

CUT YOUR NETFLIX & CABLE.

BUY SMALLER SIZE PLATES TO REDUCE YOUR

CALORIC INTAKE.

ENROLL IN AUTOMATIC INVESTMENTS/SIP.

krishnakiran.com
RULE #4 MAKE IT
SATISFYING

krishnakiran.com
 RULE #4 MAKE IT SATISFYING

KEY IDEA #16:

WHAT IS IMMEDIATELY REWARDED IS
REPEATED.
WHAT IS IMMEDIATELY PUNISHED IS
AVOIDED.

TO GET A HABIT TO STICK, YOU NEED TO FEEL

IMMEDIATELY SUCCESSFUL. EVEN IF ITS IN A
SMALL WAY.

FIRST 3 RULES INCREASE THE ODDS YOU TAKE

ACTION THIS TIME.
THE FOURTH RULE INCREASES THE ODDS THAT
YOU WILL REPEAT IT NEXT TIME.

krishnakiran.com
 RULE #4 MAKE IT SATISFYING

KEY IDEA #17:

THE MOST SATISFYING FEELING IS

THE FEELING OF MAKING PROGRESS.

VISUAL HABIT TRACKERS SHOW

PROGRESS AND MAKE YOUR HABIT
SATISFYING.

MARKING X ON A CALENDAR IS SIMPLE VISUAL

TRACKER.

THE GOAL IS TO NOT BREAK THE CHAIN.

NEVER MISS TWICE. ON DAYS YOU ARE SHORT ON

TIME, JUST DO IT FOR 2 MINS.
krishnakiran.com
 RULE #4 MAKE IT SATISFYING
KEY IDEA #18:

GET AN ACCOUNTABILITY PARTNER.

WE CARE DEEPLY ABOUT WHAT OTHERS THINK OF

US. WE DON'T WANT OTHERS TO HAVE A LESSER
OPINION OF US.

ACCOUNTABILITY PARTNER CREATE IMMEDIATE

COST TO INACTION.

SOCIAL CONTRACT :KNOWING SOMEONE IS

WATCHING IS A POWERFUL MOTIVATOR.

E.G TOM FRANK, WANTS TO WAKE UP AT 5:55 AM

EACH MORNING. IF HE DOES NOT WAKE UP, HE HAS
SET A AUTOMATIC TWEET POST - "ITS 6:10 AND
I'M NOT UP BECAUSE I AM LAZY. REPLY TO THIS
TWEET FOR $5 VIA PAYPAL(LIMIT 5).

 TO BREAK A BAD HABIT

USE INVERSION.

CUE CRAVING

#1 MAKE IT #2 MAKE IT
INVISIBLE UNATTRACTIVE

REWARD RESPONSE

#4 MAKE IT #3 MAKE IT
UNSATISFYING DIFFICULT
I RUN CAREER ACCELERATOR
BOOTCAMP.
A TRIBE OF GROWTH SEEKERS

CHECKOUT WHAT MY

STUDENTS SAY...

KRISHNAKIRAN.COM

NEXT COHORT STARTS

AUG 2
 REVIEWS FROM PAST COHORT

“ THERE ARE NO QUICK TRICKS HERE, INSTEAD

THERE ARE SUBTLE CHANGES IN WAY OF

THINKING AND THAT MAKES THE CAREER

GROWTH LONG LASTING AND SUSTAINABLE. ”

" IMPLEMENTING EVEN 10% OF THE

IDEAS RIGOROUSLY WILL ENSURE WE

REACH OUR POTENTIAL "

 REVIEWS FROM PAST COHORT

" WHAT I REALLY LIKED ABOUT THE

BOOTCAMP, IS THE ACTIVITY BASED

LEARNING AND THE SPECIAL ATTENTION

KRISHNA GIVES TO ANSWER EVERY

QUESTION "

“ THE BOOTCAMP DEMYSTIFIED CAREER

ACCELERATION BY INTRODUCING A

FRAMEWORK THAT WILL RUN FASTER AND

FASTER AS YOU APPLY IT TO YOUR DAILY

WORK ”
 REVIEWS FROM PAST COHORT

" KRISHNA'S BOOTCAMP IS SYSTEMATIC WHERE YOU LEARN

HOW TO DO PROJECT ESTIMATES, HOW TO DO DESIGN A

PROJECT, HOW TO GET A PROMOTION FASTER AND I

WOULD HIGHLY RECOMMEND KRISHNA BOOTCAMP

SOFTWARE ENGINEER, MANAGERS "

" THE EXPERIENCE AND EXPERTISE OF SUCH A

GROUP COMBINED WITH KRISHNA'S INSIGHTS ARE

NOTHING LESS THAN A GOLDMINE OF CAREER-

IMPACTING INFORMATION. WILL RECOMMEND

THIS PROGRAM TO ANYONE IN A HEARTBEAT! "

SHARING IS CARING...

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SHARE THIS WITH
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