Diaundra's TL;DR - Atomic Habits by James Clear 🧬

"You do not rise to the level of your goals. You fall to the level of your systems."

We’ve all heard of this book so let’s just jump into it. 4 steps to building positive habits:

Step 1: Make it Obvious

• Make the habit very specific. Example: I will do x at y time for z long

• Make the queue, the prompt/stimulant of the habit, visible. If you don't see it, you're not likely to do it. Example: put the vitamins on the counter.

• Remove the opportunity for  temptation. "The ones with the best self control are the ones who have to use it the least."

Step 2: Make it Attractive

• You are what you consume. Surround yourself socially with people who have similar habits so you feel social reward and encouragement for positive habits.

• Change your mindset from "I have to do xyz" to "I get to do xyz." Every moment of difficulty against bad habits, is an opportunity to practice and choose a healthy habit to replace it.

Step 3: Make it Easy

• "A habit must be established before it's improved." Start off with making your new habits easy so that you get the dopamine reinforcement after accomplishing it. After you establish consistency, then slowly increase the difficulty of the habit. Example: If your end goal is to go to the gym 5x a week, start by going on a walk 5x a week. Once you form the habit of putting on your shoes & blocking out an hour of your day, then upgrade to going to the gym.

Step 4: Make it Satisfying

• Reward yourself. Ex: Every day I don't order UberEats, I will transfer $20 towards a flight

& that’s all folks.

<3,

Diaundra

Full list of my 2023 reads & what i’ll be reading next → ‘Table of Contents’