Base for this notion: How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

Put it in practis

Introduction (watch this to motivate)

1% better a day

“Success is the product of daily habit - not once-in alifetime transformations”

The truth about progress

Goal vs systems

“Goals are good for setting a direction, but systems are best for making progress”

Change mind

When something you want in your life becomes part or your identity, that is when your behaviors will naturally change.

Ex:

• The goal isn’t to learn an instrument, it is to become a musician
• The goal isn’t to run a marathon, It is to become a runner

Law 1: make it obvious

“Until you make the unconscious conscious, it will direct your life and yout will call it fate”

Habits scorecard (improve)

Just to observe what is going on in my life. Category if the habit is positive, neutral ou negative.

1. Wake up (=) in different hours (—)
2. Check messages (~2 mins) (=)
3. Scroll instagram (~30 mins) (—)
4. Go to kitchen (=)
5. Take breakfast (+)
6. Check medias (~10 mins) (=)
7. Get dressed (=)
8. Go to work (=)
9. Eat something (=)
10. Work’s break (=)
11. Go to Griselds to get food (=)
12. Eat watching series (=)
13. Afternoon work (=)
14. Go to gym (+)
15. Go to home (=)
16. Take a shower (+)
17. Eat something (=)
18. Go to UNISC (+)
19. Back to home (=)
20. Sleep (=) in different hours (—)

Time and location

Cleary state the act using the formula:

“I will [behavior] at [time] in [this location]”

Wrong ex

• I will read 5 pages a day

Good ex

• I will read 5 pages (15 minuts) at 5 o’clock (after the shower) in the bedroom

Stacking habits

Using current habit like triggers to a new habit

Ex: After [current habit], i will [new habit]

Desire your environment

Making thing that made you do bad habits invisible

Distribute thing that you wanna start to do (water bottles, books, guitar)

One space, One use

Separete zones in the house to different activities

• Computer desk to word and study.
• Bed zone to relax and sleep
• Kitchen to make meal
• Reading zone?

Law 2: make it attractive

Using Dopamine in our favor

Combine what you want to do and what you need to do

Ex:

• Do exercices and watching netflix
• Read and take a coffee

Group influence

Become part of a culture

Ex:

• Read more: enter a book club
• Get shape: surround with fit people

Reprograming my brain to enjoy hard habits

“Your habits are modern-day solutions to ancient desires. New versions of old vices. The underlying motives behind human behavior remain the same.” James Clear

“You can make hard habit more attractive if you can learn to associate them with a postivie experience" James Clear

Ex:

• Fitness = health and wellbeing and not fatigue
• Cleaning the house = an environment conducive to peace of mind and not wasted time
• Saving money = future financial freedom and not sacrifice

Make bad habit unattractive

Do the same but highlight the benefit of NOT doing that habit

Law 3: make it easy

To form a new habit the correct ask is: how many does it take to form a new habit?

Law 4: make it satisfying

“This feels good. Let’s repeat this next time”

Breaking a bad habit