{"id":152246,"date":"2024-03-05T13:57:40","date_gmt":"2024-03-05T18:57:40","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152246"},"modified":"2024-03-05T13:57:40","modified_gmt":"2024-03-05T18:57:40","slug":"atomic-habits-tiny-changes-that-create-remarkable-results-james-clear","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152246","title":{"rendered":"ATOMIC HABITS – Tiny Changes that Create Remarkable Results – James Clear"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=1gdkBt9it84<\/div>[Music] it’s not that luck and Randomness and uncertainty\u00a0 don’t play a role in life they do you know luck\u00a0\u00a0 luck is a part of all of our Lives to a certain\u00a0 degree both good fortune and bad but by definition\u00a0\u00a000:00:18<\/a>you don’t have control over luck and your habits\u00a0 also matter and I think that the reason they’re\u00a0\u00a0 so worthwhile uh to focus on and understand is\u00a0 that they are the portion of your life that you\u00a0\u00a0 can influence that also determines your outcomes\u00a0 it’s not just luck it’s not just habits but one\u00a0\u00a000:00:35<\/a>of those you have control over and so it makes\u00a0 sense the only reasonable strategy is to focus on\u00a0\u00a0 what you can control if you spend all of your time\u00a0 focusing on things you can’t control then you’re\u00a0\u00a0 just going to end up frustrated and so I think\u00a0 habits are maybe the best lever for that talent\u00a0\u00a000:00:49<\/a>and genes uh they play a role and it’s important\u00a0 you know people have natural predispositions to\u00a0\u00a0 things that make them better but what you find\u00a0 is that nearly always when someone is a great\u00a0\u00a0 performer in a particular domain they are both\u00a0 Well Suited so naturally talented or have some\u00a0\u00a000:01:06<\/a>kind of predisposition to that area and well\u00a0 trained and so even if you are talented you\u00a0\u00a0 can’t succeed without having great habits to\u00a0 to execute and to fully realize the potential\u00a0\u00a0 that you have your outcomes in life are often\u00a0 a lagging measure of your habits you know like\u00a0\u00a000:01:22<\/a>a lot of the time people talk about you know I\u00a0 want to have more money or I want to lose weight\u00a0\u00a0 or I want some kind of result but the truth is\u00a0 your bank account is a lagging measure of your\u00a0\u00a0 financial habits your weight is a lagging measure\u00a0 of your eating habits your knowledge is a lagging\u00a0\u00a000:01:37<\/a>measure of your learning and reading habits and\u00a0 so it’s actually we think the thing that needs\u00a0\u00a0 to change is the bank account or the test score\u00a0 or the number on the scale but actually the thing\u00a0\u00a0 that needs to change are the habits that precede\u00a0 those outcomes every action you take is kind of\u00a0\u00a000:01:52<\/a>like a vote for the type of person you want to\u00a0 become and if you can Master the right actions\u00a0\u00a0 if you can Master the right habits then you\u00a0 can start to cast votes for this new identity\u00a0\u00a0 this desired person that you want to be and I\u00a0 think that’s one of the reasons why small habits\u00a0\u00a000:02:07<\/a>matter so much they don’t necessarily transform\u00a0 your life overnight right right away like doing\u00a0\u00a0 one push-up does not transform your body but it\u00a0 does cast a vote for being the type of person\u00a0\u00a0 who doesn’t miss workouts or meditating for one\u00a0 minute might got not give you an immediate sense\u00a0\u00a000:02:24<\/a>of calm in your life but it does cast a vote for\u00a0 being a meditator the real goal is not to run a\u00a0\u00a0 marathon the goal is to become a runner goal is\u00a0 not to write a book the goal is to become a writer\u00a0\u00a0 because once you’ve adopted that identity you’re\u00a0 really not even pursuing Behavior change anymore\u00a0\u00a000:02:40<\/a>you’re just kind of acting in alignment with\u00a0 the type of person you already see yourself to\u00a0\u00a0 be it’s kind of like true Behavior changes really\u00a0 identity change because once you’ve changed that\u00a0\u00a0 internal story it’s way easier to show up each\u00a0 day you’re not even really motivating yourself\u00a0\u00a000:02:54<\/a>that much to do it you’re just like this is who\u00a0 I am now there’s a sort of an a misalignment of\u00a0\u00a0 rewards that often happens with habits so there’s\u00a0 an immediate outcome an immediate reward and then\u00a0\u00a0 an ultimate reward and for your bad habits one\u00a0 reason bad habits stick so readily that they they\u00a0\u00a000:03:11<\/a>form so easily is because bad habits often the\u00a0 immediate reward is favorable right like what’s\u00a0\u00a0 the immediate reward of eating a donut it’s kind\u00a0 of great it’s sweet it’s sugary it tastes good\u00a0\u00a0 it’s only the ultimate reward if you repeat that\u00a0 habit for six months or a year or two years that\u00a0\u00a000:03:26<\/a>is unfavorable meanwhile good habits are often the\u00a0 exact opposite the immediate reward of going to\u00a0\u00a0 the gym or going to the gym for like a week isn’t\u00a0 really that great your body’s probably sore you\u00a0\u00a0 don’t have much to show for it your body looks the\u00a0 same your weight hasn’t really changed but it’s if\u00a0\u00a000:03:41<\/a>you stick to that for six months or a year or two\u00a0 years then the ultimate reward is favorable and\u00a0\u00a0 so a lot of the balance or a lot of the challenge\u00a0 of building good habits and Breaking Bad Ones is\u00a0\u00a0 figuring out how to pull the long-term costs of\u00a0 your bad habit habits into the present moment so\u00a0\u00a000:03:58<\/a>you feel a little bit of that pain right now and\u00a0 have a reason to avoid it and pull the long-term\u00a0\u00a0 rewards of your good habits into the present\u00a0 moment so it feels good and you have a reason to\u00a0\u00a0 kind of make it through that like valley of death\u00a0 in the beginning and stick with it while you’re\u00a0\u00a000:04:11<\/a>waiting for those delayed rewards to accumulate\u00a0 I think we could just summarize that whole uh\u00a0\u00a0 cognitive bias or mismatch uh misalignment of\u00a0 rewards by saying the cost of your good habits\u00a0\u00a0 is in the present and the cost of your bad habits\u00a0 is in the future and the fact that we prioritize\u00a0\u00a000:04:28<\/a>the present over the future ends up making a\u00a0 lot of habit change difficult for that reason\u00a0\u00a0 if I was going to give some practical takeaways\u00a0 uh I would say first thing that you can do is\u00a0\u00a0 probably optimize your environment because\u00a0 sometimes that’s all you need to do so might\u00a0\u00a000:04:43<\/a>as well start there and then maybe it’ll take\u00a0 care of itself you know like I mentioned putting\u00a0\u00a0 the apples in a bowl on the counter that\u00a0 was all I need to do and then the habit\u00a0\u00a0 of eating apples every day was done uh or\u00a0 maybe uh you know putting your TV inside a\u00a0\u00a000:04:53<\/a>wall unit or something maybe that’ll be enough\u00a0 to reduce it or curb the The Habit unsubscribe\u00a0\u00a0 from the food blogs and now you’re not tempted\u00a0 to eat as many cookies or something like that\u00a0\u00a0 um mobile phone super important yes right things\u00a0 like that removing the the applications or like\u00a0\u00a000:05:08<\/a>you deleting Instagram off your phone well that\u00a0 was enough now your Instagram habit is roughly\u00a0\u00a0 where you want it to be and you just look on\u00a0 the desktop instead of on your phone and that\u00a0\u00a0 that was enough and now you’re you’re fixed\u00a0 so environment design good place to start next\u00a0\u00a000:05:21<\/a>thing that I would recommend is the two minute\u00a0 Rule and scaling your habits down making them\u00a0\u00a0 as easy as possible basically just down scale\u00a0 it to a point where you can answer the question\u00a0\u00a0 can I stick to this habit 98 of the time without\u00a0 fail no matter what the conditions and if you have\u00a0\u00a000:05:37<\/a>to say no to that then it’s probably too big to\u00a0 start so you know pretty much every habit has\u00a0\u00a0 an entry point uh or the first thing that you try\u00a0 to do just focus on mastering that and uh I think\u00a0\u00a0 that’s a good place to focus and then building\u00a0 off of that the the last one that I recommend is\u00a0\u00a000:05:56<\/a>um there’s this great story that I mentioned\u00a0 in the book about Twyla Tharp the famous dance\u00a0\u00a0 choreographer and instructor and she trains\u00a0 for still even now she trains for two hours\u00a0\u00a0 a day she’s you know 50s 60s she’s been\u00a0 training for a long time dancing her whole\u00a0\u00a000:06:09<\/a>career but she doesn’t actually focus on the\u00a0 exercise habit The Habit that she focuses on\u00a0\u00a0 building is I put on my workout clothes and\u00a0 my sweatshirt and I hail the cab on the side\u00a0\u00a0 of the street and if I’ve done that then I’ve\u00a0 completed the habit and I think the the Insight\u00a0\u00a000:06:25<\/a>that she realized is that habits are often\u00a0 the entry point not the end point they’re\u00a0\u00a0 the cab not the gym they’re like an entrance\u00a0 ramp to the bigger routines in your life and\u00a0\u00a0 if you can master that habit that like little\u00a0 decisive moment that determines what happens\u00a0\u00a000:06:39<\/a>in the next chunk of time then the rest of it\u00a0 kind of Falls in line like I have this moment\u00a0\u00a0 each morning where either I open up Evernote\u00a0 and I start writing the next article I’m going\u00a0\u00a0 to work on or I go to ESPN to check the latest\u00a0 sports news and what happens in the next hour\u00a0\u00a000:06:55<\/a>is really determined by what happens in the\u00a0 first like 30 seconds because if I go to ESPN\u00a0\u00a0 then the next hour is kind of shot but if I start\u00a0 writing the article if I master that entry point\u00a0\u00a0 then I’m kind of speeding in the right direction\u00a0 and the momentum carries me into the rest of the\u00a0\u00a000:07:09<\/a>task and I think that for me that’s a little bit\u00a0 inspiring when it comes to building habits because\u00a0\u00a0 what you realize is that there’s actually not\u00a0 that much to change there may be five or ten of\u00a0\u00a0 those little decisive moments those little entry\u00a0 points throughout your day that determine whether\u00a0\u00a000:07:25<\/a>the next chunk of time is productive or not and\u00a0 if you can organize your environment or join\u00a0\u00a0 a community or restructure your habits so that\u00a0 those entry points are mastered then you’re much\u00a0\u00a0 more likely to live a good productive day and so\u00a0 I think that those three things environment design\u00a0\u00a000:07:40<\/a>scale your habits down and master the entry points\u00a0 those are some really good places to start foreign [Music] the information in this video comes from\u00a0 the Fantastic book Atomic Habits by James Clear\u00a0\u00a0 this book is jam-packed with simple tools\u00a0 that you can apply to change your habits and\u00a0\u00a000:08:08<\/a>dramatically improve your life right now you can\u00a0 listen to Atomic habits on Audible which has the\u00a0\u00a0 world’s largest library of audiobooks and makes it\u00a0 incredibly easy to digest the material while you\u00a0\u00a0 are working exercising gardening or on the go I\u00a0 use it all the time while drawing these animations\u00a0\u00a000:08:25<\/a>let audible help you discover new ways to laugh\u00a0 Be Inspired or be entertained new members can try\u00a0\u00a0 it free for 30 days visit audible.com after\u00a0 skool or text after skool to 500-500 that’s\u00a0\u00a0 audible.com after skool or text after skool to\u00a0 500 500 to try audible free for 30 days [Music]
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=1gdkBt9it84[Music] it’s not that luck and Randomness and uncertainty\u00a0 don’t play a role in life they do you know luck\u00a0\u00a0 luck is a part of all of our Lives to a certain\u00a0 degree both good fortune and bad but by definition\u00a0\u00a000:00:18you don’t have control over luck and your habits\u00a0 also matter and I think that … Continue reading ATOMIC HABITS – Tiny Changes that Create Remarkable Results – James Clear<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152247,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3672],"tags":[],"class_list":["post-152246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-christmas"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709665061-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152246","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152246"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152246\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152247"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}