Book Summary
- Compounding tiny habits makes remarkable results in the long term.
- 1% concept
- 1% of ourselves better every day will make us 37% ahead with one year of spam
- 1% of ourselves worse every day will lead us to 0% improvement [Ref. screenshot].
- Do not spend more time on setting goals or results, but focus on the process and enjoy doing it, because goals and results will stop us sometimes once we accomplish it, but the process will not.
- Also, goals and results will restrict our happiness, but achieving the day-to-day process will make us happy
- Start with whatever system we right and improve it little by little.
- How the habit works
- Everybody expects immediate results for the habit but how it works.
- Share your identity
- Most of the time if people want to change they will do the activity in the below sequence,
- Output / Result [1]
- Process [2]
- Identity [3]
- But how the sequence should be
- Identity [1]
- Process [2]
- Output / Result [3]
- We should change our identity first this means we are committing ourselves first
- Example: If you want to quit smoking and if someone offers you a smoke
- I quit smoking [Most people will say]
- Am not a smoker [You suppose to say]
- 2 Steps process to change your identity
- Decide the type of person you want to be
- Proof yourself by a small win
- 4 Rules to make a habit [To start a new habit]
- Cue [Make it obvious]
- Carving [Make it attractive]
- Response [Make it easy]
- Rewards [Make is satisfied]
- CUE [MAKE IT OBVIOUS]
- Habit scorecard
- Make your all current habit and mark next to it with"+" "-",
- " + " Indicates it is a good habit that you want to maintain
- " - " Indicates It is a bad habit that you want to leave
- Habit intention
- Define the habit like What, where & when are you going to perform the habit
- Example: I will [MEDITATE] in my [Bedroom] every morning at [6.30 am]
- Habit stacking:
- DIDEROT Effect
- One action will lead to another action called the DIDEROT effect.
- Example: If we purchase a couch and then think to change the room lighting that will lead to another action.
- Chain the habit with your existing habit
- Example:
- I will [MEDITATE] in my [Bedroom] every morning at [6.30 am] After that. [ + ]
- I will do [Stretch workout] in my [Bedroom] every morning at [6.50 am] After that. [ + ].
- I will make a [Coffee] in [Kitchen] at [7 am] etc…
- Makes the environment which will stimulate us to start that habit.
- Example:
- If you want to go to the gym, keep your gym clothes and shoes near your place before going to bed, so once you wake up it makes less friction towards your habit.
- If you want to read a book every morning, keep that book on the take where you will start your day.
- CARVING [MAKE IT ATTRACTIVE]
- How our DOPAMINE works
- A) Before learning the habit: We experience dopamine at the reward phase.
- B) After learning the habit: We experienced the dopamine in the carving phase and also we could not realize the dopamine at the reward phase since we already experienced the dopamine.
- C) After learning the habit: We experience dopamine in the carving phase, however, it goes down when the reward is not getting on time.
- D) After learning the habit: We experience dopamine in the carving phase and the dopamine starts to get down when the reward gets delayed however, it spikes when the reward gets it, so the mind thinks and gives confidence that, whatever we doing [Habit] is correct, also it urging to continue the same.
- Temptation building
- Need --> Essential
- Want --> Wish --> It is a small kind of pressure.
- We can add this temptation building with the habit stacking
- I after [Current habit], I will [Habit need]
- I after [Habit need], I will [Habit want]
- Join the group wherever our desire is normal,
- Example: If you are a book reader, try to join in a community with whoever also has the habit of reading, so that we won't feel alone and also it will improve our life.
- Create motive rituals:
- After the difficult habit take 3 deep breaths and smile, this will motivate us.
- RESPONSE [MAKE IT EASY]
- Note: Preparation [Over] is also a kind of procrastination. Keeps preparing feels us we are in progress and it feels us satisfied.
- Example: Taking notes from the book we read, it feels satisfied [This is me :)]
- How long will take for a habit to become automatic?
- How many times we done that habit is more important than How long.
- We should not pay attention to how and when the habit will become automatic, instead, we should only focus on the process.
- Get more in less effort
- We can achieve this by making our environment less friction to access our habits.
- Example: If we want to read a book every morning, we can keep that book on the table as ready for use.
- How to stop procrastination by using the 2 minutes rule.
- If we want to start a new habit, make sure that habit should not take more than 2 minutes to perform
- Example: If we want to make a reading habit, set a timer for 2min and read it for 2mins and close the book, here the intention is not to close at 2min, instead, the intention is to motivate us to increase the timing from 2 min to 5min, 10 mins 15min etc.
- Decisive moment:
- If we want to take action, we need to push ourselves to a small step
- For example: if we want to go to the gym daily, we need to put on gym clothes and shoes, that’s it, our mind will be ready to perform that activity.
- REWARD [MAKE IT SATIFING]
- What is immediately rewarded is repeated and what is immediately punished is avoided.
- Use the habit tracker: Viewing the daily streak will motivate us to continue our habit [*Never miss twice, which will make a new habit]
- *If we skip/miss a day do not carry the habit the next day, since this excuse will be a new habit [Yuvavaj]
- Immediate reward: We can pay ourselves for achieving the habit at that moment [Day, week or month], which will again motivate us [Reward can be transferred into our another savings account]
- If we miss a day no need to worry this is sometimes can not be avoided.
