Dan Builfford

ATOMIC HABITS

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    You need to identify and understand the reward that your brain seeks in each habit.
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    when you reach for the stars, you may not quite grab one, but you won’t come up with a handful of mud either
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    While your general aim
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    Monitor your habits. Take note of when you feel the urge to indulge in the habit. Write down your observations. You may be surprised by what you discover. The awareness that you will develop from monitoring your habits will help you to understand your habit better and to identify its prompts.
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    chain of expected events or precursors
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    is approached deliberately, methodically, with eyes wide open.
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    And research has shown that the more specific and ambitious a goal is, the more it correlates with improved performance. In other words, scientific research seems to suggest that specific and ambitious goals improve performance better than generalized and easy goals. Research evidence supports the idea that a positive linear correlation exists between the difficulty level of a goal and the likelihood of increased task performance.
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    when you reach for the stars, you may not quite grab one, but you won’t come up with a handful of mud either
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    think about it. By just starting with something as tiny, trivial and almost ridiculous as flossing one tooth, you ended up working up an appetite to floss all of your teeth, and ended up finally forming the flossing habit!
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    It stands heads and shoulders above all the other tips and advice in this book.
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    One way you could do this is to put your hand into your pocket and give yourself a good pinch whenever you find yourself performing that bad habit.
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    Twinning can be a very effective tactic for breaking a bad habit.
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    Twinning simply means pairing up two different entities, as in, co-joining one activity with another.
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    Instead, shop with a pre-written shopping list that contains only healthy food items, and follow it strictly.
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    Remember that “outta sight is outta mind”.
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    After a while of journaling, you will begin to gain a bird’s eye view or a good perspective of how you interact with the habit.
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    In fact, research studies suggest that having an accountability monitor increases the success rate of goal attainment by 70%; and that while tracking behaviors individually can increase successful habit change by 36%, doing the same with a support group increases the rate to 62%.
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    Sharing your goal with others is a way to make yourself accountable for the successful performance of the new habit, lest you lose credibility with those who you had informed of your habit change goals.
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    So instead of judging, blaming and punishing yourself, just watch your behavior dispassionately, observing and recording your actions just as a researcher would.
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    The implication of this is that to form a new habit in the old, familiar environment would require that you first of all dismantle the competing habit that is already in place for that environment, before overwriting it with the new habit.
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