How to develop habits? – Atomic Habits
by James Clear
An easy and proven way to build good habits and break the bad ones
This book talks about the effect of how tiny changes impact remarkably in our life if followed regularly.
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In our life, if we do some small changes on a consistent basis. it can have a big impact, but these changes are often unnoticed or ignored because it does not impact us immediately.
What would happen?
This one simple check will surely impact us and we may get stuck in between.
Like just take an example, if we eat pizza one day this is a small change we are doing in our daily routine for a day. It may not impact, but if we do it 3 times a week on a regular basis. This small change in the eating habit over time will drastically change our shape and size.
If we make a positive change in our daily routine like 20 minutes’ walk a day it will have a positive impact, but the small change should be what depends on your trajectory. If these small changes as told are not paying off we should look at current action and if they are in the right direction we should continue following it.
So, basically for big things to happen, we do not have to do a big transformation these small positive changes will have a big impact and will give you success, happiness, satisfaction, and growth.
How is a habit formed?
The small changes which become our behavior or habits are developed because of 4 things:
1.) Cue which means trigger to act like if we see fire we initially try to stay away just try to put it off.
2.) Craving means what you do in this case of the trigger as we do in the case of fire to get rid of this alarming situation.
3.) A response which is what we do in case of a trigger like for setting off fire we may use a fire extinguisher.
4.) The reward is the end goal once the response is taken here, in the case of fire the feeling of relief and comfort is the end feeling or reward.
Habit can only be developed if all 4 things are present else you may leave the things in mid.
What do we need to do?
Few things need to be followed for developing a habit or behavior.
1.) The environment should help us in forming habits so simple changes to our environment can help us form habits like if we keep away unhealthy snacks on the tabletop or in front of us.
We tend to eat them, but if we keep fruits and salads on the table platform we will go for them. So, your environment should be habit friendly which can help you to develop a habit.
2.) Intention to implement should be set initially. If we say I want to be healthy it is vague the intention is not correctly set, but if we say I will eat healthy snacks on weekdays then it will set the correct intention.
3.) Focus on making the tasks easy Make the work easy, so that it does not need more effort. Like if you spend a lot of time on social media, then you just uninstall social media apps from the phone and use them on a laptop only which makes it difficult to reach. You will end up not using it or using it less.
4.) Break it into small parts. Don’t look at big changes at one time rather break them into smaller parts and focus on doing small things at one time. For example, If you want to reduce 10kgs. Don’t focus on 10 kgs instead say I will have a 20 minutes walk for a week and reduce 500 gms weight, it looks easier and smaller so you will do it. Once you do that there is a probability that you will end up doing it more.
Habits should give satisfaction to our brains which come with immediate returns. we have a history of the same we only think the next meal, tomorrow. This can be done if we attach immediate gratification to things.
Like if you want to reduce 10 kgs it will not happen overnight but you can attach a reward for yourself if our weekly targets are met like once you stick to a week”s routine you will get a cheat meal and it will help you to reduce a portion of your weight with that you are getting rewarded also.
This book is a really good book as it not only helps to know more about forming habits, but all things are explained in an easier way.
To check the book – click here
Reading is one habit which we all should develop and for the same check the links to know which books are really great to read.
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About the Author: Anju Jindal
Anju is a trainer, entrepreneur, and career growth specialist who helps students, working professionals, women, and Job seekers to reach out to their goals by implementing a Career Growth plan