[打卡]阅读打卡第41天 (Jan 17, 2022) - Atomic Habits

Progress: 90

Quotes and Summary:

• When aiming for changes, focus on the the system (your process) instead of goals
•     your commitment to your process will determine your progress, goals will come naturally as a result of your progress
• changes can occur at 3 levels:
  
•    1) outcomes = changing your result = what you get
•    2) processes = changing your habits & systems = what you do
•    3) identity = changing your beliefs = what you believe --> what we wish to become
• true behaviour change is identity change --> when an intrinsic motivation makes the behaviour part of your identity
• change what you do --> repeat x N times --> positive reinforcements --> change who you are
• "To become a better version of yourself, you must continuously edit your beliefs, and to upgrade and expand your identity"
  
• 2 step process:
•     1) decide the type of person you want to be
•     2) prove it to yourself with small wins
  
• Feedback loop:  Your habits shape your identity, and your identity shapes your habits
• Habits = mental shortcuts learned from experience --> habits reduces cognitive loads, and free up mental spaces needed for free thinking and creativity
• Building habits goes through 4 stages:
•     Problem phase:
  
•         1) cue: hint of a reward
•         2) craving: motivation or desire to change an internal state --> wanting the reward
•     Solution phase:
  
•         3) Response: the habit that you form (a thought or an action) --> to obtain the reward
•         4) Reward: the end goal of every habit

The 1st law - Make it Obvious

• Start your behaviour change with enhancing your awareness
• Strategy #1: point and call system
•     verbalize what you intend to do and what are the consequences of your action --> enhanced level of awareness--> makes you less likely to perform a bad habit
  
•     ask yourself: does this habit help me become the type of person I wish to be?
• Strategy #2: Habit Scorecard
  
•     1) make a list of your usual habits
•     2) assign a score to each one: = Neutral habit; + good habit; - bad habit
• The best way to start a new habit:
•     1) Implementation Intention: I will [BEHAVIOUR] at [TIME] in [LOCATION]
•     2) Habit Stacking: After I [CURRENT HABIT], I will [NEW HABIT]
• Every habit is context dependent --> you associate your habits to the particular environment
• What you see affect what you do --> make the cues obvious in your environment to enhance a positive habit (e.g. if you want to eat more fruits & vegetables, put the fruit basket on your desk / middle of your living room)
• It is easier to form a new habit in a new environment (because you are not fighting your old cues)
•     e.g. go to a new coffee shop to read / work on your projects    
• one space, one use (e.g. kitchen for cooking, desk for reading)
•     redefine or rearrange your current space if you can't manage to find a new environment
• YOU ARE THE ARCHITECT OF YOUR ENVIRONMENT
  

Reflections:  Revise the annual plan based on the learning above.