I was never a big reader before. Now, when I scroll through Instagram, I found one post which has recommended this book for those who struggle through habit formation tasks. In simple words, we always really wanted to do more and be satisfied with our day-to-day activities but are we even taking any action towards achieving these all? The answer that came inside from me was “a big Noooo.” It’s not like we don’t know what needs to be done; it is just that we give excuses for ourselves and do not do the things regularly that matter to us.
Atomic Habits When I came across this post about Atomic Habits on Instagram, I decided to buy this book and read it myself too. It got delivered in the first week of August 2019 (the month). Initially at the start, while reading my habits were not regular as well as consistent they should have been but gradually my reading became better than expected due in part to some techniques written by Greg McKeown himself! One line from his own work goes something like:” The goal is not only about finishing a single book but becoming someone who reads”. Here are some takeaways that you can also get out of Atomic Habits if you read them yourself:
- Habit formation is a process; it takes repetition, i.e. how often and how many times do you perform your habits? We see quotes saying, “It takes 21 days to make a habit.” But in essence, “It takes repetition” with the number of times you perform that habit until it becomes automatic (formed)
- The process of habit formation consists of 4 steps, you have to repeat these steps again and again until the habit becomes automatic. The four steps: 1) Cue (Make It Obvious) → Craving(Make It Attractive) → Response(Make It Easy); 2a)) Reward — Make it Satisfying
When there’s no reward- find another way to feel satisfied or happy.
Consider different sources of satisfaction such as social connection or accomplishment.
3. This book gives some techniques for habit formations:
3.1 Implementation Intentions: Tie your habit with time and location, i.e. I will do (your task….) at this time in this location.
3.2 Habit Stacking: In this, you stack your new habit on top of your existing habit, i.e. I will perform (your task….new habit) immediately after (your existing habit….).
3.3 Habit Temptation: Pair up the new habit /action you need to do, with the action/habit you want to do, i.e. I will do (new habit/action that you need to do) before doing (the habit you wanted to do,e.g. scrolling Instagram).
4. Make it Attractive: Associate your habit with good feelings or emotions, by seeing them as opportunities, not seeing them as a burden. for e.g Say I am lucky that I get to do this(Your new habit)
5. Make it Easy: You are more likely to perform a habit if it takes less effort. So try to make it easy as possible, start with baby steps, so you take them easily. Then gradually you can increase your step size.
6. Make it Satisfying: “A behavior which provides immediate satisfaction, it is repeated.” So always make your habit satisfying either by giving a 2-minute good speech to you, thanking yourself for doing this or whichever way you like.
Even after doing this, sometimes it may happen that you don’t get the result you wanted, you may feel bored, That time please remember:” The only way to become excellent is to be endlessly fascinated by doing the same thing over and over again. The ability, to keep going even when it does not feel exciting, makes the whole difference. You need to stick with your new habits. Don’t give up.”
The tagline of the book is: Tiny changes make remarkable results. I hope you will at least try to form one habit that you know has been tough for you, and start from today. You can always be better than your present self because actions in the past have led up to now. So take action, because we are all great people and need to do what it takes in order to become greater individuals — especially when our futures depend on it! Take action, because you are great and need to be greater.
I hope you enjoyed reading this article. If you like and are committed to making tiny changes then give a clap and follow me on medium. Stay tuned for more articles.
