Atomic Habits MM2

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Brief
• Habits
• Actions repeated lead to ...
• Habits developed over time make our ...
• Character - defines who we are
• Routine
• Regular Practice
• Small & Easy
• Source of Power
• Component of Compound Growth
• Bad Habits
• Repeat again & again
• Wrong System for Change
• Changes
• Seem small & Unimportant
• Compound over Years
• Incredible Results

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Identity

• How defined
• Limits what you will do
• Who formed beliefs
• When formed?
• Mindset
• Choices you make
• Actions you Take
• Possibilities considered
• Redefine
• Ties to TR personal Identity
• I am xxx - a non smoker
• Be very careful - what you attach to "I am"

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5 Ideas
• Compound Interest
• Self Improvement
• Better Results
• Goals set Direction
• System sets Progress
• Habit Change
• Who you wish to become
• more than what you want
• Behaviour change laws
• Make it obvious
• Make it attractive
• Make it easy
• make it satisfying
• Environment
• Invisible Hand
• shaping behaviour

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1. Power Tiny Habits
• Success
• Product of daily Habits
• Not massive transformations
• Destination
• Goals End Results
• Win Game
• Current Trajectory
• Vital
• Lagging measure of Habits
• Where you land
• follow curve tiny gains
• Refinement
• Continuous Cycle
• Commitment to Process
• 1% per Day
• Counts in long run
• Atoms - blocks for Molecules
• Atomic Habits
• Blocks for remarkable Results
• Breakthru
• Result many previous actions
• Compounding effects delayed
• Build Potential required for Change
• Plateau Latent Potential
• Must be Patient
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2. Habits shape ID
• & Vice Versa
• Change Habits challenging
• Try change wrong thing
• Try change wrong way
• Layers Behaviour Change
• Outcome Change
• What you Get
• Process Change
• What you Do
• Identity Change
• What you Believe
• Personal Identity
• Tony Robbins same
• Emerges from Habits
• Actions vote for ID
• Foundation for Change
• Habits become part of ID
• Ask Who
• gets Results I want
• Intrinsic Motivation
• Habits from ID
• Decide
• Who you want to become
• Prove it with small Wins
• To be best Version of You
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• Continually edit Beliefs
• about Self
3. Build Better Habits

• 4 Simple Steps
• Ask yourself ...
• How to ...
• 1. Make Obvious?
• 2. Make Attractive?
• 3. Make Easy?
• 4. Make Satisfying?
• Habit
• Repeated enough so Automatic
• Solve Life Problems
• Minimum Energy
• Minimum Effort
• Composed Feedback Loop
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4. Not looking Right
• Habit Rating
• Behaviour help me
• become who i Want
• Habit cast Vote
• For Me
• Against Me
• Law 4 - likelihood to repeat
• Awareness
• From Scorecard
• Point & Call raises Aw
• to Verbal
• necessary before Change
• Automatic
• After enough Repetition
• Stop paying Attention

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5. Start New
• Law 1
• Make it Obvious
• Many Think
• they lack Motivation
• Actually lack Clarity
• Diderot Effect
• Get new Possession
• creates Spiral of Consumption
• Habit Stacking
• Pair New w Current
• After CURRENT habit
• I will NEW habit
• Above is Formula
• Cues
• Implementation Intention
• Specific Cues
• Most common
• Time
• Location

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6. Environment
• Motivation
• Often overrated
• Environment matters more
• Invisible Hand
• Shaping Human Behaviour
• Cues
• Initiate Habits
• Choose what Stands out
• Small context Change
• Large Behaviour change
• Over Time
• Build new Habits
• in New Environment
• Not fighting old Cues
• Habits Associated
• Not Single Trigger
• Entire surrounding Context

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7. Self Control

• Strategy
• Short Term
• not Long Term
• Habit
• Once Formed
• unlikely Forgotten
• Practical
• Eliminate bad Habit
• Reduce Exposure to Cue
• Avoid Temptation
• Easier
• than Resisting

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8. Irresistible
• 2nd Law
• Make Attractive
• Attractive
• the more it is
• more Habit Forming
• Temptation Bundling
• Pair Action you Want to Do
• with one you Need to Do
• Feedback Loop
• Dopamine Driven
• As Dop. rises
• so does motivation to Act
• Anticipation
• of a Reward
• not the Fulfilment
• gets us to Act
• greater Antic.
• greater Dop. spike

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9. Family
• Role
• In shaping Behaviour
• Friends we spend Time with
• Culture we live in
• Build better Habits
• Join Culture
• where desired behaviour accepted
• You have commonality w Group
• Habit tracker shows progress
• Social Influence
• the Close
• Family & Friends
• the Many
• the Tribe
• the Powerful
• those with Status & Prestige
• Tribe Behaviour
• Often Overpowers
• Individual desires
• Wrong w Crowd
• rather than right w Selves
• Approval
• of our Behaviour
• gets us
• Respect
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• Praise
10. Cause
• Inversion
• of 2nd Law
• Make bad Habits Unattractive
• Feelings
• Associate Positive Feelings
• to make Attractive
• Associate Negative Feelings
• to make Unattractive
• Every Behaviour
• Surface Level Craving
• Deeper Underlying Motive
• Prediction
• Actual cause of Habits
• Leads to Feeling
• Highlight
• Benefits of avoiding
• Bad Habits
• so it seems Unattractive
• Motivation Ritual
• Do something Enjoyable
• immediately before difficult Habit

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11. Keep Moving
• 3rd Law
• Make it Easy
• Effective Learning
• Practice
• not Planning
• Focus
• Taking Action
• not just being in Motion
• Habit Formation
• Behaviour becomes
• Progressively more Automatic
• through Repetition
• More Important
• Number of Times performed
• than how much time doing

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12. Least Effort
• Human Behaviour
• Law of least Effort
• We tend to gravitate
• to least amount of Energy
• Good Behaviour
• Reduce associated Friction
• Low Friction = Habits Easy
• Bad Behaviour
• Increase associate Friction
• High Friction = Habits Hard
• Environment
• Prime it
• Make future Actions easier
• Create one
• Right thing easy

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13. Procrastination
• Habits
• Established first
• Before Improving
• Standardise
• then Optimise
• Habit Impact
• maybe Completed in Seconds
• Affects you for Minutes or Hours afterwards
• Decisive Moments
• Habits occur then
• like Fork in Road
• Sending you in Direction
• Productive Day
• Wasted Day
• Set Available Options
• For future Self
• 2 Minute Rule
• When starting new Habit
• Take less than 2min
• Ritualise
• Beginning of Process
• Higher likelihood
• slipping in to Deep Focus
• Required to do Great Things

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14. Automation
• 3rd Law
• Inversion
• Make Difficult
• Commitment
• Choice in Present
• Better Future Behaviour
• Lock in
• Future Behaviours
• One Time Choices
• Automate Future habits
• by setting Precedent
• Deliver increasing Returns
• Over Time
• Technology
• Automate Habits
• Reliable & Effective
• Guarantee right Behaviour

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15. Cardinal Rule
• 4th Law
• Make Satisfying
• Repeat
• a Behaviour
• When it is Satisfying
• Brain
• Prioritises Immediate Rewards
• Over delayed Rewards
• of Behaviour Change
• Immediately Rewarded
• Repeated
• Immediately Punished
• Avoided
• Habit to Stick
• Feel immediately Successful
• Even if only in small Way
• Laws
• Laws 1, 2, 3
• Increase Odds behaviour Performed
• Law 4
• Increase Odds behaviour Repeated

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16. Sticking

• Goodhart's Law
• When Measure is Target
• Ceases as good Measure
• Progress
• Feeling of it
• Most Satisfying
• Habit Tracker
• Measure if Habit done
• Mark off on List
• Clear Progress Evidence
• Consistent
• Never miss Twice
• Get back on Track for next Time
• Don't break Chain 20
17. Accountability
• 4th Law
• Inversion
• Make Unsatisfying
• Repeat
• Less Likely
• If Painful or unsatisfying
• Partner
• Immediate Cost to Inaction
• We care what other Think
• We value their Opinions
• Powerful Motivator
• Being Watched
• Contract
• Social Cost to Behaviour
• Violation Public & Painful

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18. Talent
• Genes
• When they Matter
• When not
• Not easily changed
• Powerful Advantage
• Favourable Circumstances
• Serious Disadvantage
• Unfavourable Circumstances
• Secret
• To Maximise Success
• Choose right Field
• Habits
• Easy when Aligned
• with Natural Abilities
• Choose the ones
• Best suit you
• Hard Work
• Genes don't eliminate Hard Work
• They clarify what to work On
• Game
• Play the Game
• that favours your Strengths
• Can't find one
• Create it

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19. Goldilocks
• Motivated
• Stay
• in what you Do
• Rule
• Human Peak Motivation
• Working on Edge
• of Current Abilities
• Threat
• Greatest T to Success
• Not Failure
• bur Boredom
• Habits
• When become Routine
• Get less Interesting
• We can get Bored
• Quotes
• Anyone can work hard when they feel Motivated Its the Ability to keep going when work isn't exciting that makes
the Difference
• Professionals stick to the Schedule, Amateurs let Life get in the Way

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20. Downside
• Habits
• Do Things without Thinking
• Stop paying Attention
• small Errors
• Mastery
• Habits
• +++
• Deliberate Practice
• Reflection
• Remain conscious of
• Performance over Time
• Identity
• Tighter we Cling
• Harder to grow
• Beyond it

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Conclusion

• Build good habits

• All areas of life
• Life is composed of habits
• Take Action now
• List your new identity
• Tie them to your goals
• Start today to take some action
• List out ideal habits for you to have
• Improve 1% each day
• Anyone can do this
• You can too

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