Atomske Navike - Džejms Klir
Atomske Navike - Džejms Klir
Atomske Navike - Džejms Klir
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Atomic Habits
Good question. I know it requires patience, but I
tend to recommend focusing on one at a time.
Good question. I know it requires patience, but I
https://www.goodreads.com/book/show/40121
378-atomic-habits
2. Bad habits repeat themselves again and again not because you don’t want to
change, but because you have the wrong system for change.
3. Changes that seem small and unimportant at first will compound into remarkable
results if you’re willing to stick with them for years.
2. If you want better results, then forget about setting goals. Focus on your system
instead.
3. The most effective way to change your habits is to focus not on what you want to
achieve, but on who you wish to become.
4. The Four Laws of Behavior Change are a simple set of rules we can use to build
better habits. They are (1) make it obvious, (2) make it attractive, (3) make it
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easy, and (4) make it satisfying.
“Breakthrough moments are often the result of many previous actions, which build
up the potential required to unleash a major change.”
If you find yourself struggling to build a good habit or break a bad one, it is not
because you have lost your ability to improve. It is often because you have not yet
crossed what James calls, “Plateau of Latent Potential.”
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“When you finally break through the Plateau of Latent Potential, people will call it an
overnight success.”
“The purpose of setting goals is to win the game. The purpose of building systems is
to continue playing the game. True long-term thinking is goal-less thinking. It’s not
about any single accomplishment. It is about the cycle of endless refinement and
continuous improvement.”
“Ultimately, it is your commitment to the process that will determine your progress.”
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“Habits are a double-edged sword. They can work for you or against you, which is
why understanding the details is essential.”
“Small changes often appear to make no difference until you cross a critical
threshold. The most powerful outcomes of any compounding process are delayed.
You need to be patient.”
“An atomic habit is a little habit that is part of a larger system. Just as atoms are the
building blocks of molecules, atomic habits are the building blocks of remarkable
results.”
“If you want better results, then forget about setting goals. Focus on your system
instead.”
“You do not rise to the level of your goals. You fall to the level of your systems.”
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“Outcomes are about what you get. Processes are about what you do. Identity is
about what you believe.”
“With outcome-based habits, the focus is on what you want to achieve. With identity-
based habits, the focus is on who you wish to become.”
“The ultimate form of intrinsic motivation is when a habit becomes part of your
identity.”
“It is a simple two-step process: Decide the type of person you want to be. Prove it to
yourself with small wins.”
“Ask yourself, “Who is the type of person that could get the outcome I want?”
“The most effective way to change your habits is to focus not on what you want to
achieve, but on who you wish to become.”
“Your identity emerges out of your habits. Every action is a vote for the type of
person you wish to become.”
“Becoming the best version of yourself requires you to continuously edit your beliefs,
and to upgrade and expand your identity.”
“The real reason habits matter is not because they can get you better results
(although they can do that), but because they can change your beliefs about
yourself.”
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Chapter 3: How to Build Better Habits in 4
Simple Steps
Whenever you want to change your behavior, ask yourself:
“A habit is a behavior that has been repeated enough times to become automatic.”
“The ultimate purpose of habits is to solve the problems of life with as little energy
and effort as possible.”
“Any habit can be broken down into a feedback loop that involves four
steps: cue, craving, response, and reward.”
“The Four Laws of Behavior Change are a simple set of rules we can use to build
better habits. They are (1) make it obvious, (2) make it attractive, (3) make it
easy, and (4) make it satisfying.”
“The process of behavior change always starts with awareness. You need to be
aware of your habits before you can change them.”
“Pointing-and-Calling raises your level of awareness from a nonconscious habit to a
more conscious level by verbalizing your actions.”
“The Habits Scorecard is a simple exercise you can use to become more aware of
your behavior.”
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Chapter 5: The Best Way to Start a New
Habit
“The 1st Law of Behavior Change is make it obvious.”
“Many people think they lack motivation when what they really lack is clarity.”
“The Diderot Effect states that obtaining a new possession often creates a spiral of
consumption that leads to additional purchases.”
“One of the best ways to build a new habit is to identify a current habit you already
do each day and then stack your new behavior on top. This is called habit stacking.”
“The habit stacking formula is: ‘After [CURRENT HABIT], I will [NEW HABIT].’”
“The two most common cues are time and location.”
“Creating an implementation intention is a strategy you can use to pair a new habit
with a specific time and location.”
“Habit stacking is a strategy you can use to pair a new habit with a current habit.”
“The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].”
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Chapter 6: Motivation is Overrated;
Environment Often Matters More
“Environment is the invisible hand that shapes human behavior.”
“Small changes in context can lead to large changes in behavior over time.”
“Every habit is initiated by a cue. We are more likely to notice cues that stand out.”
“Gradually, your habits become associated not with a single trigger but with the
entire context surrounding the behavior. The context becomes the cue.”
“It is easier to build new habits in a new environment because you are not fighting
against old cues.”
“People with high self-control tend to spend less time in tempting situations. It’s
easier to avoid temptation than resist it.”
“One of the most practical ways to eliminate a bad habit is to reduce exposure to the
cue that causes it.”
“Habits are a dopamine-driven feedback loop. When dopamine rises, so does our
motivation to act.”
“It is the anticipation of a reward—not the fulfillment of it—that gets us to take action.
The greater the anticipation, the greater the dopamine spike.”
“Temptation bundling is one way to make your habits more attractive. The strategy is
to pair an action you want to do with an action you need to do.”
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Chapter 9: The Role of Family and Friends
in Shaping Your Habits
“The culture we live in determines which behaviors are attractive to us.”
“We tend to adopt habits that are praised and approved of by our culture because we
have a strong desire to fit in and belong to the tribe.”
“We tend to imitate the habits of three social groups: the close (family and
friends), the many (the tribe), and the powerful (those with status and
prestige).”
“One of the most effective things you can do to build better habits is to join a culture
where (1) your desired behavior is the normal behavior and (2) you already
have something in common with the group.”
“The normal behavior of the tribe often overpowers the desired behavior of the
individual. Most days, we’d rather be wrong with the crowd than be right by
ourselves.”
“If a behavior can get us approval, respect, and praise, we find it attractive.”
“Every behavior has a surface level craving and a deeper underlying motive.”
“Your habits are modern-day solutions to ancient desires.”
“The cause of your habits is actually the prediction that precedes them. The
prediction leads to a feeling.”
“Habits are attractive when we associate them with positive feelings and unattractive
when we associate them with negative feelings. Create a motivation ritual by doing
something you enjoy immediately before a difficult habit.”
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“The 3rd Law of Behavior Change is make it easy.”
“We will naturally gravitate toward the option that requires the least amount of work.”
“Create an environment where doing the right thing is as easy as possible.”
“Reduce the friction associated with good behaviors. When friction is low, habits are
easy.”
“Increase the friction associated with bad behaviors. When friction is high, habits are
difficult.”
“Habits can be completed in a few seconds but continue to impact your behavior for
minutes or hours afterward.”
“Many habits occur at decisive moments—choices that are like a fork in the road—
and either send you in the direction of a productive day or an unproductive one.”
“The Two-Minute Rule states, ‘When you start a new habit, it should take less than
two minutes to do.’”
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“The more you ritualize the beginning of a process, the more likely it becomes that
you can slip into the state of deep focus that is required to do great things.”
“Standardize before you optimize. You can’t improve a habit that doesn’t exist.”
“A commitment device is a choice you make in the present that locks in better
behavior in the future.”
“The human brain evolved to prioritize immediate rewards over delayed rewards.”
“The first three laws of behavior change—make it obvious, make it attractive, and
make it easy—increase the odds that a behavior will be performed this time. The
fourth law of behavior change—make it satisfying—increases the odds that a
behavior will be repeated next time.”
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Chapter 16: How to Stick with Good Habits
Every Day
“Named after the economist Charles Goodhart, Goodhart’s Law states, ‘When a
measure becomes a target, it ceases to be a good measure.’”
“One of the most satisfying feelings is the feeling of making progress.”
“A habit tracker is a simple way to measure whether you did a habit—like marking an
X on a calendar.”
“Habit trackers and other visual forms of measurement can make your habits
satisfying by providing clear evidence of your progress.”
“Don’t break the chain. Try to keep your habit streak alive.”
“Never miss twice. If you miss one day, try to get back on track as quickly as
possible.”
“Just because you can measure something doesn’t mean it’s the most important
thing.”
“An accountability partner can create an immediate cost to inaction. We care deeply
about what others think of us, and we do not want others to have a lesser opinion of
us.”
“A habit contract can be used to add a social cost to any behavior. It makes the costs
of violating your promises public and painful.”
“Knowing that someone else is watching you can be a powerful motivator.”
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“Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.”
“Genes cannot be easily changed, which means they provide a powerful advantage
in favorable circumstances and a serious disadvantage in unfavorable
circumstances.”
“Habits are easier when they align with your natural abilities. Choose the habits that
best suit you.”
“Play a game that favors your strengths. If you can’t find a game that favors you,
create one.”
“Genes do not eliminate the need for hard work. They clarify it. They tell us what to
work hard on.”
“As habits become routine, they become less interesting and less satisfying. We get
bored.”
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“Anyone can work hard when they feel motivated. It’s the ability to keep going when
work isn’t exciting that makes the difference.”
“Professionals stick to the schedule; amateurs let life get in the way.”
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