[打卡]阅读打卡第45天 (Jan 26, 2022) - Atomic Habits

Progress: 217

Summary / Reflections:

Make it obvious, attractive & easy --> increases the odds that a behaviour is repeated this time.

make it satisfying --> increases the odds that a behaviour is repeated the next time.

• our brain is still wired according to the ancestral feedback system: "what is immediately rewarded is repeated. What is immediately punished is avoided."
• in the modern society, most of the good habits have delayed gratification
• how to align the the ancestral brain with the delayed gratification in the modern society?
•      - pair the desirable habit with a positive / satisfying experience (e.g. massage after running)
  
•       - make avoidance visible - e.g. every time you bring packed lunch and avoid buying junk food from the outside, deposit $10 to the savings account; label the savings account "Travel / vacation fund" --> accumulate the amount to reward yourself with a relaxing vacation
• Establish your habits long enough until an intrinsic reward (e.g. better mood, more energy & reduced stress) kicks in --> the identity itself will become the reinforcer

use habit tracking to stick with good habits every day

• habit tracking --> provide visual cues for you to act, keeps you honest, record your progress (which is motivating), provide satisfaction. (NOTE: automate the tracking as much as possible, limit manual tracking to your most important habits only!!)
• record habit tracking immediately after the habit occurs -->

                  After I [CURRENT HABIT], I will [track my habit]

• Perfection is not possible (e.g. when emergency occurs), however NEVER MISS TWICE
• Charlie Munger: "The first rule of compounding: Never interrupt it unnecessarily"
• Doing something is HUGE. Don't put up with doing nothing.
• repetition is more important than duration-- affirms identity. "It's not about how many pages you read, it's about you keeping up with the reading"
• Careful that measurements is only a means to track your progress, it should NOT become the purpose behind it --> try a different kind of motivation if you are not feeling motivated!
  
• You can add pain to the consequences of a bad habit
• Habit contract: is a verbal or written agreement in which you state your commitment to a particular habit & the punishment that will occur if you don't follow through
• sign a contract with an accountability partner, clearly state the consequences if you miss the behaviour --> make it painful & unsatisfying
•    e.g. pay $5 to your accountability partner if you miss two days of reading