Lesson: 09 - The roles of family and friends in shaping your habits. For example, if you read a book for one hour as a habit, you can browse social media for 5 minutes as a reward. If you want to develop a habit of reading books, you need to give a dopamine reward for reading books. Greater dopamine makes the habit irresistible. Taking drugs, smoking, eating junk food, browsing social media are associated with higher levels of dopamine. Our habits are associated with the level of Dopamine (a Feel-good hormone). Lesson: 08 - How to make habits irresistible. One of the best practical ways to eliminate a bad habit is to eliminate the exposure to the cue the causes the bad habits. Small changes in the environment can lead to large changes in your behaviours over time. The environment you are in shapes your behaviours. Lesson: 06 - Environment over motivation. One of the best ways to develop a new habit is to identify a current habit you are already flowing into and add your new habit on top (habit stacking). Lesson: 05 - The best way to start new habits. Once our habits become automatic (body functions on autopilot mode), we stop paying attention to what we are doing. Most of our body functions on autopilot mode. We underestimate our brain and body how those work without thinking. Lesson: 04 - The man who didn’t look right. The 4 laws of behaviour changes are, make the cue obvious, make the craving attractive, make the response easy and make the reward satisfying. Purpose of habit solves the recurring problems efficiently. The habit is the behaviour that has been repeated so many times, it becomes automatic. Your goal is not to read a book but change your identity to someone who read a book. Every time you read a new page you are becoming a reader.
The most effective way to change our habits is to change our identity.
Lesson: 02 - How your habits shape your identity.
Results of habit changes take time to develop and need to be patient. Effect of small habits compounds over time. Small habit changes might not appear to make any changes in the short term but you will see a drastic improvement in your life in the long term. Lesson: 01 - The surprising power of atomic habits.
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