Md Consulting

I would definitely recommend Atomic Habits from James Clear.

James Clear writes about habits and self-improvement at his popular website, jamesclear.com

Atomic Habits will reshape the way you think about progress and success. James Clear gives give the tools and strategies you need to transform your habits–whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to achieve any other goal.

You will find a short summary with key outcome but I encourage you to read the books as James is sharing great and real examples.

If you have read the book, please share your thoughts in the comments.

• Atomic habits interconnect like building blocks.
• Achieving long-lasting results requires a path for permanent change.
• These atomic habits function as part of a methodical system which is more effective than setting a goal.
• The core principle is to be clear on “who” the person wants to become by creating “identity-based habits.
• Self-improvement requires deciding who you want to become and making small changes to achieve that identity.
• Every action is like a vote for the type of person you wish to become.
• Habits follow a 4 step process: “Cue, craving, response and reward.”. Cues are the activators; cravings are the motivators. Responses are the answers which yield a reward.
• The First Law: “Make It Obvious”. Habit stacking creates a chain effect by linking small new habits together one-by-one. To eliminate a bad habit, remove the cues , like temptations, that trigger it. The positive habit-forming cues in your environment need to be large and clear.
• The Second Law: “Make It Attractive”When you experience pleasure, the brain releases dopamine. This occurs already when you expect the reward. Therefore, the expectation becomes rewarding in itself. That’s why it’s easier to form a habit if an opportunity is attractive. .” To increase attractiveness of a habit, couple an activity “you want to do” with another one “you need to do”.
• The Third Law: “Make It Easy. A habit is a repetitive behavior you perform so often it becomes automatic. “Automaticity” means that an individual “performs a behavior without thinking”. To break a bad habit, make it more difficult to perform; increase the “friction” you experience carrying it out. Use « commitment devices » to adjust your current choices For example, paying for a personal coach in advance means making a commitment.
• The Fourth Law: “Make It Satisfying. Behavior change works through repeating behavior that is “immediately rewarded” and by avoiding behavior that is “immediately punished.” The brain values and prioritizes the present more than the future. If you find a new habit difficult to stick to, remind yourself that one failure does not break a new habit. Use a log to gauge your progress and maintain focus.