James Clear – Atomic Habits Audiobooktext
The Atomic Habits Audiobook is a how-to guide that gives techniques to get 1% better everyday. That is almost 40 times better at the end of the year!
In this book, James Clear approaches habits in a scientific way and gives concrete advice to be able to improve thanks to the force of these “habitsatomic”.
The thesis of the book is as follows: small changes in your daily life will bring remarkable results in the long term. James Clear – Atomic Habits Audiobook .
In this article, you will find out what the methodology is to achieve these changes over the long term.
1. To change your habits, change your identity
Three levels define our behavior:
In general, most people start with the results they want to achieve (“I want to lose weight”). Then they choose a system to achieve those results (“so I’m going to eat properly and I’m going to exercise”).
They then start new actions. Then, gradually, if they hang on, their actions change their perception of themselves. Over time, repeated actions become habits, a second skin: a new identity is built.
The process is as follows:
Results => System => Identity.
If, at the end of the chain, the identity is not changed, the system does not hold and neither do the results. The process and all the efforts fall apart.
Also, to change your habits in a sustainable way it is better to focus directly on what you want to become (rather than on the result you want to achieve).
Be Inspired by a Behavioral Model
Want to lose weight by starting to run? Develop the identity of a runner. A runner runs because he likes it. He enjoys setting sporting challenges for himself. He’s not thinking about weight loss.
As you practice, you will gradually learn to think like an athlete. When you have doubts about what to do with temptation, ask yourself what an athlete would do.
If your plan is to write a book, imitate how a writer works. Adopt his thought system and be inspired by his routine.
To emulate role models, you can look for inspiration in videos, biographies or articles / blogs. We are fortunate to live in a time when all the answers to our questions are just a click away.
It is important to remember that lasting change is not about wanting to have something but to become someone. This effective strategy involves developing a whole new belief system to become the best version of yourself.
Here we find the general idea of neurolinguistic programming (the science of imitation): find a model, imitate its actions and you will arrive at the desired result. You can also followprinciples or philosophicalprecepts.
2. The mental model of habits
Many people have tried to explain how human behavior works. In The Atomic Habits Audiobook, James Clear lends himself to the exercise by taking inspiration from Charles Duhigg’s reference model (The power of habits).
He proposes to use a mental model, which comprises four successive stages, to schematize the neuronal functioning of habits:
- The signal: The problem enters our field of consciousness;
- Envy: The motivating force that drives us to want to solve this problem;
- The answer: The strategy that we put in place to provide a solution;
- The reward: The level of satisfaction brought by our response.
Subsequently, the more interesting the reward, the more we tend to notice the signal – or even, in extreme cases, to anticipate it. Then repeating these four actions over time will eventually make them automatic. We can then talk about the formation of a new habit.
Here is the concrete operation of this model on two examples:
- Signal: We wake up;
- Desire: We want to feel a little more energetic;
- Answer: We drink a coffee;
- Reward: We satisfied our desire to feel awake.
The act of taking his coffee is then associated with waking up. When we wake up, we take our coffee.
Example 2: Biting your nails
- Signal: you answer your e-mails;
- Desire: you feel stressed and overloaded with work. You want to take back control;
- Answer: you bite your nails;
- Reward: You have satisfied your urge to reduce stress.
The act of biting your nails is associated with that of answering your emails.
3. The four laws to change your habits
From the signal / desire / response / reward model, James Clear establishes four laws to create good habits and to break bad ones. Each law is a strategy for one of the stages of this model.
3.1. The four laws of building good habits
Law 1: Make the signal obvious
Strategy 1: Be specific, use obvious signals such as time and location: “During my lunch break, at noon, I will go to the bathroom. sport located in the opposite street. ”
Strategy 2: Use one of your current habits as a trigger for the formation of a new target habit. Start small. For example: “After my morning cup of coffee, I will meditate for a minute.”
Law 2: Make envy attractive The
more an action will be attractive to you, the more you will tend to do it. The strategy is to capitalize on this by pairing an action you want to do with an action you need to do (trigger). “After my current habit [serves as a trigger], I will do the target habit, and then the habit I want [serves as a reward]”.
Strategy 2: Join a group in which the behavior you want to develop is the standard behavior. The strength of the group will pull you upwards by motivating you to access the shared identity.
Law 3: Make the answer easy
Principle: Human nature follows the law of least effort: between two options, we will always tend to choose the option that requires the least effort (it is a principle of economy of energy).
Strategy 1: Create an environment in which good behavior is facilitated. Want to drink more water? Have more water bottles near you in strategic places.
Strategy 2: Use the 2 minute rule. This rule says that any new habit should take you less than two minutes. “Read before sleeping” becomes “read a page”. “Tidy up at home” becomes “put away a pair of socks”.
The main thing is to start. Gradually, through your small actions, you will create a new identity and it is this that will keep you going and progressing.
Law 4: Make the Reward Satisfactory
The first three laws increase the probability that a behavior will occur. The strategies applied on this 4th law aim to ensure that the behavior is repeated.
As we know, the concern with good habits is that their results are not immediate. In addition, our brain (which evolved more slowly than our environment) works in such a way that it (wrongly) favors immediate rewards over staggered gratifications.
Strategy: If the habit itself does not immediately produce positive effects, give yourself instant rewards.
Are you looking to quit smoking? Deposit the money you save every week in a special account to give yourself a nice gift on the weekend.
3.2. The four laws to break your bad habits
Law 1: Make the signal invisible
Strategy: Remove from your field of vision all the elements that support the habits you want to remove. The most disciplined people are often the ones who spend the least time in situations of temptation. In fact, it is more a question of the environment than of will.
Law 2: Make the urge frustrating
The behavior model shows us that we reproduce a behavior when it is associated with a satisfactory reward. To make desire frustrating, you will therefore have to change your perception. Or associate old habits with negative feelings. You will have to resort totechniques NLP.
Law 3: Make the answer difficult
Often the easiest way to get rid of bad habits is to make them difficult to perform. One of the ways to do this is to rely on technology.
Do you spend too much time on your smartphone applications? Uninstall them. Or, less drastic, tell one of your relatives to put new codes for you. He will give you your codes when you have completed the tasks you want to perform.
Do you want to save on your salary? Set up a direct debit from a specific account. Do you get the idea? If you want to save, make it hard not to save.
Law 4: Make the Reward Unsatisfactory
If a habit produces an unpleasant result, it is very unlikely to be continued. The strategy will therefore consist in ensuring that producing an action is painful.
Strategy: Make a commitment (orally or in writing) to someone about the habit you are trying to quit. Make a kind of contract by specifying the terms: “if I do not keep such frequency then I undertake to give so much money to such person”. Define a commitment that you strongly dislike. For example, it could be giving money to a political group that you dislike.
Remember: Habits can be represented by four successive stages: signal / desire / response / reward. To develop new habits, use a strategy to increase one or more of these steps: Increase the signal and / or reinforce the urge and / or facilitate the response and / or improve the reward. James Clear – Atomic Habits Audiobook .
- : James Clear ends the book Atomic Habits with the paradox of the pile. The idea of this paradox is that a tiny addition can have disproportionate consequences: think of the last grain of sand that brings down the sandcastle. Or the drop of water that broke the camel’s back. The idea behind is the non-linearity of the dynamics: At some point, when you reach critical mass, growth becomes explosive. Keep in mind that habits also work in a non-linear fashion. Hence the term “atomic” habits.