ABSTRACT

Set a goal and form a good

system and follow the
system, system will take you
to the goal Ps: just making
schedules won’t

By:- Palak Arora ,

THIS ARTICLE IS OF 15
PAGES GO THROUGH
THIS WHEN YOU HAVE
TIME TO ANALYSE OR GO
THROUGH THIS IN PARTS
AND ANALYSE
REMEMBER = IT IS
ABOUT ANALYSING WHAT
WORKS FOR YOU AND
YOU NEED TO HAVE A
FLEXIBLE MINDSET FOR
YOU

AND GET A PERSPECTIVE

OUT OF IT

A whole lot if examples that I

have given myself is just
what I think is my solutions
to my problem, like a sorted
solutions I have not yet
being able to completely
HOW TO FORM A HABIT apply them but I am in the
process.
THIS IS A SUMMARY OF ATOMIC HABITS AND OTHER VIDEOS THAT
I HAVE WATCHED TO HELP ME UNDERSTAND THE CONCEPT ON
HOW CAN I MAKE IT EASIER TO FORM HABITS
 HOW TO FORM A HABIT

HOW TO DEAL WITH A REGULAR

DAY 
1 FIRST DEFINE YOUR DAY = IN FOUR PARTS AS IN WHAT YOU ARE SUPPOSE TO DAY TODAY 

2 MAKE A PRIORITY LIST 

3 THERE ARE CERTAIN PARTS OF YOUR DAYS WHERE YOU ARE JUST MORE
PRODUCTIVE AND CERTAIN WHERE YOU ARE IN MIDDLE AND THE OTHER WHERE
YOU ARE MOST productive define them
For instance, = some people are most productive in the morning and as the day goes by their
productivity level decrease
Or some people are the most productive at night when everyone is sleeping and they can have their
peace
Whatever suits you

PRACTICALLY

Most Medium Least

productive productivity productive
least interesting range
most intersting
work and most Partially interesting
work
priortized

Than the least

interesting work

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 HOW TO FORM A HABIT

Now this sound very practical but

Personally, for me If as soon as I wake up, I have to do something I don’t like that just ruins
my whole day.

So, what I like to do is mix it up

I am productive when I feel productive that is when I have completed some tasks on
my to do list so what I do is I divide my to do list in

Reading Novels
Listening to news
Classes Watching content college stuff
Revising these of channels like
classes Think school , Soch
by Mohak
Learning other soft
skills that are
Priority intersting other stuff
Stuff i like to do and
makes me feel
productive

KIND OF A MIX OF BOTH

So when I feel less productive I start doing stuff that I like and get back in zone to
retry stuff that I don’t like or is difficult and try again

4 Define enjoyment for yourself

Half of the time when it is my rest time say it started now, I waste most of the time finding
stuff that will make me feel content that I have rested this results in wasting this time rather
than actually relaxing and extending my break

Listening
For instance
songs

Calling
.
friends Youtube

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 HOW TO FORM A HABIT

While doing this remember find stuff that will not make you want to extend your break
5 Make a to do list either as soon as you wake up or before you sleep
For me I do it at night so that I know what I am supposed to do as soon as I wake up and not
waste my time on my phone

Or you can be the other person = where when you make a schedule as soon as you wake
up that makes you feel motivated and start your day in a productive manner

Objective of this is that you start your day not on your phone and feeling productive and not
distracted

6 What makes our schedule a complete mess

Unexpected Events , friends

Anxiety
work and family

Find something that

This is inevitable and
diverts your mind , dont make it a reguar
you just need to at
that helps you get deal , like once a
that time make your
through it in lesser week or something.
list adjusting
time
 You can make your schedule flexible
 You can have like an hour complete free so you can postpone the things in your schedule and
still be able to complete it
For me personally I need to keep my schedule tight thinking I have kept an hour later free , I
tend to postpone stuff even on a normal day
So I would rather change my schedule later and postpone stuff later than have an extra hour
or make a flexible schedule

 For friends and family, I would let that be. I cannot completely neglect them especially when
you are in a professional course like CA , we get comfortable just living at home and 50%
time we are not even studying but rather on virtual stuff that has become a necessity
And truly speaking personally for me it makes me feel like there is something I have not done
or is complete. but this kind of behaviour won’t help us achieve our goals that is why I have
been working on that
By filing that void through novels , watching informative content on you tube , exercise , a
little bit of stretching , learning skills such as Microsoft office through you tube etc

 Anxiety
https://youtube.com/shorts/Fmn9a67XYmk?feature=share
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 HOW TO FORM A HABIT

I think one of the major reasons that point for no reasons we start feeling anxious and you need to
understand at your personal level how can you solve that how to can get out of that
emotion in less time and with no virtual distractions.

Find good alternatives

5 Second Rule
https://www.youtube.com/watch?v=2n41e9su3fM
This is the rule that I heard on the YouTube channel of Mel Robbins
And she states when you know you have to do something,
JUST COUNT BACKWORDS 5 4 3 2 1
DO NOT GIVE YOURSELF THE OPTION OF NOT DOING IT

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 HOW TO FORM A HABIT

STEPS  (clear, 2018) (Atomic habits)

CUES CRAVINGS RESPONSE REWARD

Now through the above steps you define your day and the habit you are trying
to form
 The secret of maximizing your odds of winning is to choose the right field of
competition 
Habits are easier to perform when they align with your natural abilities 
People are born with different abilities = genes but generally don't not determine your
ability they determine your areas of opportunities 
But our traits are not dependent on our genes 
Think about what feels natural to you
Do not get caught up in your limits 

 You need to identify in which category you will define and be true on that

Category

Attractive Priority

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 HOW TO FORM A HABIT

Evaluate your days

 Journal your normal day and see how you are spending it from that you will find
certain already existent habits
The new habit you want to adapt squeeze that in = in your already existent habit

Habits you want to

You often decide what to
create, put those in
have a concrete plan = do next based on what
between your already
when and where you have just finished
existing habits = habit
doing 
stacking 

EX = after I pour my cup

Each Action becomes a
PAIR YOUR NEW HABIT of coffee each morning, I
CUE that triggers the
WITH A CURRENT HABIT  will meditate for 1
next behaviour 
minute 

 There are certain rules in our mind, due to the primitive way we use to live which is
no longer required for our body
Egg = calorie dense food
Your current habits are modern day solutions to ancient habits  

 Make habits irresistible = create desire= dopamine 

Dopamine is not only released when you experience pleasure but also when you
anticipate it 
It is craving that leads to the response 
Temptation building with habit stacking 

After__ I will__
 how to stick with good habits =habit tracker 
Record your last Action this can create a trigger for the next Action 
Habit tracking should be visual = visual proof 
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 HOW TO FORM A HABIT

Habit stacking + Habit tracking

After this, I will do this

If I miss one day, I try to get back into it as quickly as possible, missing one happens, but
missing two in a row 
We focus on working long hours than to get meaningful work done 

 Make it easy and available

to start a new habit, make a ritual, and ritual must be easy to do 

For instance, you want to exercise, ritual is not exercising but the easy part that is to
get up, find a mat and go to your designated place of exercising 
It reduces the chances of skipping it 

The difference between a good and bad day is a few productive habits 
Your options are constrained by what is available, that is your first choice 

 Habits are entry point jot the end point 

A new habit should not feel like a challenge 
Should learn the basic skill of showing up as you master the art of showing up,
the first two minutes simply becomes a ritual 

Make stuff you want

to do convenient to
start for 

And make bad habits

difficult to start and
make them feel
rediculuous to you  
 we focus more on approach than taking Action 
Forming a plan than starting 
If you want to master a habit than start with repetition and not perfection 
Make the change you want easy and convenient to start 

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 HOW TO FORM A HABIT

 Stop planning about your day, be active during the day be observant during the day,
think more about how can you make it easy to meet with your schedule 
How to make studying and exercising convenient 

It is human nature to follow the law of least effort 

Practise an environment design that can fit in your flow of life 
The central idea is that the environment where doing the right thing is as easy as
possible 
Reset your room, prepare it for the next Action 

Yo u r h a b its ch a n g e s d e p e n d in g o n th e ro o m yo u a re in a n d th e cu e s a n d th e c u e s in fro n t
o f yo u  

T h e h a b its yo u w an t to c re a te , m a ke th e m ava ila b le in fro n t o f yo u  

T h e m o st co m m o n fo rm o f ch a n ge is n o t In te rn a l b u t rath e r exte rn a l th at is
c h a n ge d b y th e w o rld  

If yo u w a n t th e h ab it to b e a b ig p a rt o f yo u r life , m a ke th e C U E B ig p art o f yo u r
e n viro n m e n t 

A ssig n yo u r h a b its to lo cati o n s  

Yo u ca n tra in yo u rse lf to lin k a p a rti c u la r h a b it w ith a p a rti c u la r c o n text  

O n e sp a ce o n e u se

 Your focus on forming the habit should be in the very beginning

Is to just start with it, be happy with every single step
Do not think about what you will do in the next hour think about what you will do I
the next 1 minute

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 HOW TO FORM A HABIT

Behaviour change starts with awareness 

Until you make the

unconscious conscious, Pointing and calling
it will Direct your life yourself out 
and you will call it fate 

MAKE A LIST OF YOUR lookout for those bad

DAILY HABITS  habits and call out 

= when I feel bored or when I give myself that extra time of being bored, I look for irrelevant
virtual stuff, do not do that 
Have a proper solution if how to rest = listening songs, every break you will watch an
informative video that is interesting, watch stand up comedy

 A craving is that something is missing 

Whenever a habit successfully addresses a motive, you develop a craving to do it again 

You can make hard activity more attractive when you learn to Associate with them 

Think = You don't have to you get to 

Make things a CUE = This will

for instance  help to put
you in a
right mental
Phone =
entertainment,
laptop = study  stage 

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 HOW TO FORM A HABIT

Appreciate that 1 % change as well

 start with small steps 
Think about what you will do in next 10 minutes be more observant of your day, be
more in the movement this will help you realise how time is getting wasted through
this procrastination
= Start with following schedules 

Reward yourself it is one of the most important parts.

the problem is not knowledge the problem is consistency 

We are likely to repeat a behaviour that is satisfying 

What is what is
rewarded punished
is repeated is avoided 

 We are looking for immediate satisfaction 

The brains tendency to periodize the present movement means you can't reply on
good intentions 
The best way to create a habit is to add a little bit of immediate pleasure to the habits
that pays off in the long run
Create a locality programme for yourself 
But the rearward should not be conflicting 
Bad habits
 If you want the bad habits out of your schedule, make the speed of punishment
immediate
To be productive the cost of procrastination should be more than the cost of action 
Create a habit contract to hold yourself accountable 

 Spend less time in tempting situations 

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 HOW TO FORM A HABIT

If you are not

CUE induced
careful about Rather than
wanting = once
cues you can make it obvious
you Notice
cause the very you can make it
something you
behaviour you invisible 
begin to want 
want to stop 

Yo
ur phone when you want to study leave your phone in the living room 
You are bored have a solution do bite go to install and find novels, solution = songs +
interesting informative video + stand up comedy

 Things you don't want to indulge in = make them seem ridiculous, make it
unattractive 
Your current habits are not necessary the solution, these are just the methods you
have learned 

categorize on
past experience
and determine
CUE appropriate
response 

19 humans feel motivated performing the task that is at the current of their abilities 
When you start a new habit, it is important to keep the behaviour as easy as possible 
Once the habit is established than advance it 

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 HOW TO FORM A HABIT

Really successful people feel the same lack of motivation as everyone else does, but
they find a way to show up 
No habit stays interesting forever 
Professional stick to schedule amateur let life get in the way 

The only way to become excellent is to be endlessly fascinated doing the same thing 

Have an accountability partner 

Knowing that someone is watching can be a powerful motivation 
Tell people you are going to do something 
 Find people who can help you improve, be in that group who think same as you 
One of the deepest human behaviours is to belong 


We don't choose
habits we
imitate them 
Pick habits from people around you = friends and families 
 Shared identity = identity becomes linked to those around you 
 If a behaviour can get us approval, respect and praise we find it attractive 

 Learn stuff from your family

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 HOW TO FORM A HABIT

Changes can be
1

Outcome based

Identity based

Reward based

 
 Start representing yourself towards that one habit 
For instance, start telling people what you will be starting, especially when you are
indecisive or insecure about it, this will give you that mental pressure 

For instance, = you do not like to exercise, but you are telling everyone that you have
been exercising and then since you are lying
You would have that pressure to do it
That is one reason gym works because you have that social pressure

Habits are necessary but not sufficient for mastery 

Establish a system for reflections and review 
1% change 
Make an annual report your habits 
Keep your identity with the habits, redefine yourself every time you progress

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 HOW TO FORM A HABIT

References
clear, J. (2018). Atomic habits . New York: Penguin Random House.

https://youtube.com/shorts/Fmn9a67XYmk?feature=share

YOUTUBE CHANNELS/ VIDEOS FOR REFERNCE

 https://www.youtube.com/@melrobbins (MEL ROBBINS )

 https://www.youtube.com/watch?v=wsNzAuYDgy0&list=WL&index=4
 https://www.youtube.com/@theneerajarorashow (The Neeraj Arora show)

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