atomic-habit

Tiny Changes make a big difference

mian

use habits to shape my identity.

The Question

hard to keep good habits,however,bad habits seem to stick around forever

Three Layers of behavior changes :

outcomes(change results) -> processes(change habits and systems) -> identity(change my beliefs) ->what i get -> what i do -> what i believe

i dont want smoke -> no,im not a smoker == mental’s change shift life shape so be proud of the thing that you like ,and change the belief

the identity conflict: individual team socidety ->the more evidence ,the more strongly i will believe it ,and then consist prove i am.

Let my thoughts move closer to the person you want to become.

if i do ,so i am. Winning a little every day — that’s compounding.

• Im not just a coder ,just write the code — i want to becomer a self developer,so i can solve diffcult questions,so i can creat the soft to fit own ask.
  • look and code
• I’m not just someone who copies photos or does quick sketches — I create my own work. As an artist, I make comics and illustrations, expressing myself freely.
  • creat and practice
• I’m not just running for trail races or marathons — I want to become a runner, to enjoy every moment of nature and pain.
  • do sport

so if i have be a developer ,what shoud i do it every day ,because im a developer. dont let mind of the negetive part influence myself.

build habits stages,or a feedback loop： cue(predict what will happen) -> craving -> response(perform habit) -> reward(reward detector brain)->cue

so the bad habbit also through the loop to make a strong link to daliy

follow below step four laws to change the behavior.

1.good make it obvious , bad make it invisible

• make the unconscious conscious,the Instinct
• “point-and-call” system
  • make a list of my daily behavior,mark what is good ,what is bad.
  • does the behavior help me become the type of person I wish to be?
  • point and call: say out loud what the outcome will be .
  • Make the vague feelings and the consequences of short-term pleasure concrete.
• I will (behavior) at (time) in (location) .then take action.
  • i will do sport at 8am in room
  • i will paint at 1pm front desk
  • i will do interview prepare at 9am front desk
• habit stacking : After (current habit) , I Will (new habit) : like game plan
  • after have breakfast wash the Tableware ,i will (learn japanese) take out the 新标日
  • after launch and wash the Tableware,i will （paint ）take out the sketchbook
  • after awake ,drink water , i will jump 10 times
• environment : your habits change depending on the room you are in and the cues in front of you
  • what i want depends on how they are presented to me = obvious
  • the rule to follow the sensory nervous system (sense stimuli): slight(most important) - sound - smell- touch - taste
    • If you want to practice drawing, put your sketchboard somewhere visible on your desk.
    • If you want to learn a language, keep your textbook on the desk you can easily see it.
    • if i want to drink more water ,fill up a few water bottles each morning and place them in common locations around the house
  • make a better descision is easy and natural when the cues for good habits are right in front of you.
  • be the designer of your world and not merely the consumer of it
  • new habbits easier to associate to new context : bad habit is the same,change the room shape of daily play video game(delete the game and icon)
  • do one thing ,only use one device(phone always link to scan social media)
  • every habit should have a home
• no self-control,but self-restraint : long-term strategy
  • waste too much time watching tv,move the tv out of room
  • spend too much money on shoping,let the taobao hided and cant find immedietly

    2. good make it attractive , bad make it unattractive

• expect : because of .. so you want to do.
  • Instinct : dopamine-driven deedback loop
    • from the involve of human ,we want calories -> junk food
    • Pavlov’s dog would start drooling unconsciously whenever the bell rang.
    • wanting / liking : daydream is more enjoyable than actually being
• desire is a engine that drives behavior
• temptation bundling : after (current habit) ,i will (habit i need),then i will (habit i want)
  • after morning milk , i will jump 10 times ,then read social media
  • after pull out phone ,i will do ten burpees ,then i will watch 1 video on youtube
• social enviroment
  • the role of family and friends : agenius is not born , but is educated and trained
  • humans are herd animals,so we learn from imitate others
  • mr beast choose the employee that he can learn from ,so his team is always Progress，he can also always be better
  • join a culture where your desired behaviour is the normal behaviour，or the behaviour is common
    • join the read club
    • join the developer club
    • join the paint club
    • join the terkking club
  • It’s easy to pick up bad habits, but hard to build good ones.
  • make behavior can get us approval ,respect , praise
• find and fix the cause of bad habits : Instinct
  • conserve energy = lazy
  • food = junk food
  • find love and sex = pron
  • social acceptance and approval = post wechat
  • reduce uncertainty = search google
  • achieve status and prestige = play video games
  • craving = a feeling , a desire , an urge (a gap between you want to be future and where you are now)
• enjoy hard habits : i have to do … -> i get to do…(finally have chance to take a try)
  • im not be confined , im be liberated by learn language(read more book without translated)
• creat motivation ritual
  • Warm up before running
  • Take a deep breath for 20 seconds before you start drawing.
  • Before learning a language, imagine you’re about to make friends who speak it.

    3.good make it easy, bad make it difficult

• walk slowly ,never backward
  • the best is the enemy of good
  • when preparetin becomes a from of procrastination ,you need to change.
  • you want practicing ,not planning
  • take action ,not being in motion
  • repetition is a form of change : habits form based on frequency , not time
• law of least effort
  • the more energy required , the less likely it is to occur
  • make it easy is not to only do easy things,the idea is about to make it easy as possible in the moment to do things that payoff in the long run.
    • the mvp decipline
  • reduce the friction associated with your habits is to practice environment design
  • prime the environment for future use
    • want send postcards : keep s box of greeting box
    • want paint : after lunch ,put the Sketchbook on the desk,Open a reference website.
    • want to exercise:set out workout clothes,shoes,gym bag ahead of time
    • improve diet : put fruits vegetables on the containers
• stop prcrastinating by use the two-minute rule
  • the habits you follow without thinking often dertermine the choice you make when you are thinking
  • start small : new habits should take less than two minutes to do
    • read a book = read one page
    • run 40 min = tie running shoes
    • paint a picture = Draw a rough sketch.
  • two minutes rule : take small actions that confirms the type of person you want to be –> belief
    • very easy -> easy -> moderate -> hard -> very hard
  • standardize before you optimize.
• make good inveitable, bad impossible
  • let friends and fellow help : create a commitment device
    • If I don’t pass N3, I’ll give my friend 2,000 yuan.
    • If I can’t write an article every week, I’ll have to go out to work wearing whatever my friend chooses.
  • increase the odds to do i want
  • a single choice can deliver returns again and again： one purchase that lock in future behavior
    • a water filter = clean drinking water
    • smaller plates = reduce caloric intake
    • remove games
    • set phone slient
    • buy a standing desk
  • the question is when impulse arises over , just take a break ,then start to watch social media : its too easy to do such desicion
    • lock the phone ,and let freinds reset passwords each week
    • Encrypt all pornographic movies, and only make the password available after a specified time.

      4. good make it satisfying, bade make it unsatisfying

• what is rewarded is repeated.what is punished is avoided. positive emotions cultivate habits,negative emotions destroy them.
• mismatch of immediate(Instinct) and delayed rewards
  • the consequences of bad habits are delayed while the rewards are immediate
  • the cost of good habits are in the present .the cost of bad habits are in future
  • add alittle bit of immediate pleasure to the habits that pay off in the long-run and a little bit of immediate pain to ones that dont
• feel successful is a signal that your habit paid off and that the work was worth the effort
  • open a saving account that you want : a travel.
    • then once you follow the plan ,then put the same money in the account
  • incentives can start a habit . identity sustains a habit
• stick with good habits every day
  • use paper clip strategy (clear evidence) to record the process
  • a habit tracker = dont break the chain(you designed it)
    • be honest
    • make track attactive : provide visual proof of your hard work
    • record another successful instance of my habit
    • make it easier
    • after (current habbit) i will (track my habit)
  • recover quickly when my habits break down : learn \curious \critical thinking
    • never miss twice, missing twice is the start of a new habit
    • lost days hurt more than successful days help
    • dont persume perfect,but simplely do ,reaffirms my identity
    • track the right thing(can really reflect the state) - win
  • can do dosent mean its important
• accountability partner can change everything == bilef
  • habit account
  • immediately cost
  • care about what others think of us
• know someone else’s watching

tips

• chose the right field of competition
• know self spectrums: open? consicentiousness?extroversion?agreeableness?neuroticism?
• choose what suit me
• learn where the odds are in my favor
• two eight rule
• genes clarify hard work, tells us what to work hard on
• stay motivated , just manageable difficulty = not to hard ,not to easy
• esacpe boring -> be endlessly fascinated by doing the same thing over and over
  • fall in love with boredom
• make difference between a professional and an amateur
• deliberate parctice + automatic habits
• reflection and review
  • what went well this year
  • what didn’t go so well this year
  • what did i learn
• year integrity report - revisit my desired identity and consider how my habits are helping me become
  • what are the core values that drive my life and work
  • how am i living and working with integrity right now
  • how can i set a higher standard in the future
• the tighter we cling to an identity,the harder it becomes to grow beyond it
  • just keep most important aspect of identity
    • painter : know how to obersve the world in the other aspect
    • athlete: mentally tough and love a physical chanllenge

summary

atomic habit guide：

1. cue(predict what will happen) -> craving -> response(perform habit) -> reward(reward detector brain)->cue

2. habit stacking :After (current habit) , I Will (new habit) : like game plan
3. environment design
4. temptation bundling : after (current habit) ,i will (habit i need),then i will (habit i want)
5. Instinct:i get a chance to do…
6. creat motivation ritual
7. least effort to choice
8. stop prcrastinating by use the two-minute rule
9. one purchase that lock in future behavior
10. friend’s help : a contract
11. immediate(Instinct) and delayed rewards：The harm of smoking shows up after ten years, while the benefits of working out appear in six months. –keep in mind
12. reflection and review
13. fall in love with boredom
14. recover quickly when my habits break down : learn \curious \critical thinking

2025-11-07 mark:

after few mouths,i will offer the track excel to help The establishment of a habit system

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故事未完:311 Thoughts:: justdoit.