[打卡]阅读打卡第42天 (Jan 18, 2022) - Atomic Habits

Progress: 125

Summary & Reflections:

• Bad habits auto feeds itself: e.g. obesity --> anxiety --> overeats --> obesity --> anxiety...
• "cue-induced wanting": an external trigger causes a compulsive craving to repeat a bad habit (--> this is an unconscious process)
•         punch line: once a bad habit is formed, you are unlikely to forget it --> exposure to the external cue automatically triggers it (e.g. seeing images of white powder auto-triggers craving in Heroine addicts)
• Strategies to deal with your bad habits:
•     1) make cues invisible --> remove the cues from your environment (e.g. put your phone away in another room)
•     2) cut off bad habits at the source --> never drink or smoke!
• Habits are dopamine driven feedback loop
•     your anticipation of a reward activates the feedback loop, not the fulfillment (e.g. you feel much happier anticipating your vacation, than when you are actually on vacation) --> make your habits more attractive to enhance your anticipation of the reward / dopamine spike
•                 Temptation bundling strategies: linking a habit that you need to an old habit that you like --> plan: Yoga x 15mins before watching the favourite TV series
• Humans are herd animals --> we imitate the habits of 3 groups in particular:
•     1) The close --> join a culture where your desired behaviour is the normal behaviour (e.g. join a badminton club?, remain in the study group & reading club to maintain your good habits)
•     2) the many --> social conformity: change is attractive if you are changing habits to fit in with the tribe (make sure you select the right tribe)
•     3) the powerful: follow the habit of highly effective/successful people