How can one evolve into the kind of person they see themselves to be? How can you break free from your negative habits and make it simpler and more natural to form the behaviors you want?
All of these problems are addressed and resolved in James Clear's book "Atomic Habits."
This book is going to include a comprehensive visual summary that we are going to create, and we are going to get deeply into issues such as habit loops, dopamine spikes, priming your surroundings, and many more. Make sure that you stick around until the very end of the article, where we tie everything together from the post and I go step by step through how I've personally been using this book with my own habits and how you can start applying it to your own habits. Make sure that you stick around until the very end of the article.
I really hope that reading this synopsis motivates you to go out and get a copy of the book for yourself because I believe that everyone should have a copy of this book on their bookshelves!
Let's get into it
Imagine that you're on board a jet that's about to take off from New York and go to Los Angeles. Just before to liftoff, you make a minute adjustment to the plane that is about 80 inches in length and three degrees in angle. If you maintained your flight path in a direct line, you would arrive in the vicinity of Tijuana, in Mexico, rather than in Los Angeles, which was your original destination.
The same may be said for our routines. When we look back on our lives many years from now, we may not even be able to recognize how the course of our life has been altered by seemingly little changes in our routines. In both positive ways and terrible. You are your habits.
The Influence of Small, Everyday Behaviors "Even a minute adjustment to the routines you follow every day might steer your life in a drastically different direction."
Massive action Vs 1 percent improvements
In far too many cases, we are able to persuade ourselves that the only way to achieve great achievement in any endeavor is to do massive amounts of activity. We anticipate that we will make some kind of quantum leap or significant advancement that will attract the attention of other people.
Nevertheless, the changes that bring about enormous transformation are brought about by seemingly little adjustments at first.
Let's go a little further into the math, shall we? If you improve anything by 1 percent each day for a whole year, the cumulative effect will be roughly 38 times greater.
If your condition deteriorates by one percent each day for more than 365 days, you will be extremely near to zero. Your routines may work against you in the long run, causing you unnecessary tension or causing you to have critical conversations with yourself.
Or, they may accrue to your benefit in the shape of things such as knowledge, productivity, skills, and connections. "Success is not the outcome of once-in-a-lifetime revolutions; rather, it is the product of everyday habits."
The Real Story Behind Human Advancement
The following is what we believe should take place whenever you embark on a new endeavor in your life. Progress that is linear. This is what ends up occurring in practice. Take note of this particular section here. In the beginning, it will be difficult to recognize even the most minute shifts in our growth.
This portion of the graph, as described by James Clear, is referred regarded as "the valley of disillusionment." You've done so much! You've put in a lot of work, but the results aren't even close to what you expected. The majority of individuals are unable to avoid falling back into their previous habits at this point.
Patience is necessary since the greatest beneficial results of any compounding process occur later on in the process.
Goals Vs Systems.
" FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD" The end outcome that you have in mind for your efforts is the objective. The procedures that ultimately lead to outcomes are what systems are concerned with. According to the received understanding, the most effective strategy for achieving everything we desire in life—whether it be getting into better condition, starting a successful company, or spending more time with family—is to create objectives that are both detailed and achievable.
But if you disregarded your objectives entirely and concentrated all of your energy on your system, do you think you would still be successful?
The author presents an argument suggesting that you would.
The limitation of simply having objectives leads to the following difficulties.
Because individuals who are successful and those who are not successful have the same aims, it follows that the goal cannot be what distinguishes winners from losers. Only for a brief period of time will the accomplishment of a goal alter your life.
A conflict of either-or proportions may be caused by goals. Either you reach your objective and are considered successful, or you don't and you are considered a failure. Even if you were moving in the right direction, there was still a risk.
What happens after you accomplish a goal, and how do you celebrate your success? If your objective was to run the local marathon, there is a good chance that after you finish it, your motivation will quickly fade, and you will simply return to your old routines. "Goals are helpful for determining the path to take, but systems are the most effective way to advance."
A SYSTEM OF ATOMIC HABITS
It is not you who is the obstacle in the way of changing your habits. It's not that you don't want to change; the problem is that you have the wrong approach to making behavioral changes, which is why you keep falling back on the same destructive pattern over and over again. Atomic habits are routines and behaviors that are performed infrequently but consistently, and when added together, they produce positive outcomes that are incrementally better. The focus is typically directed more toward significant advances rather than incremental progress. But what really matters are the seemingly insignificant choices and actions that we carry out on a daily basis.
"In the same way that atoms are the fundamental building blocks of molecules, atomic habits are the fundamental building blocks of remarkable outcomes."
There are three levels involved in changing behavior.
The first layer consists of altering the results, or the outcome. Getting rid of that weight, finishing that book, and prevailing in the competition are all worthy goals. The results are exactly what you get.
The second layer involves making adjustments to your workflow. What you do. The new routine for working out, establishing a routine of reading every day.
And finally, the third layer involves altering your identity. What you think is true. Your perspectives on the world, as well as how
Consider both yourself and the needs of others.
The majority of people are focused on the results, but the best way to change your routines is to shift your attention to the kind of person you want to become rather than the kind of results you want to achieve. The objective is not to become proficient in a specific instrument; rather, it is to establish oneself as a musician.
The objective is not to compete in a marathon; rather, it is to improve one's running ability. The moment that something you want in your life becomes ingrained in your identity is the moment that you will notice a natural shift in your behaviors. When you say to yourself and to other people, "I am a runner." You have a strong desire to maintain that identity.
You should remind yourself You become an athlete every time you put in the effort to improve your fitness. Every time you compose a new line, if you can write code, then you are a coder. You demonstrate your leadership abilities every time you provide direction to your team.
The Habit Loop
A habit is when something has been repeated enough times that it becomes automatic. Ultimately we want our habits to address issues in our life with the least amount of effort. A habit is developed and perpetuated by means of a continual feedback loop:
Cue + Craving + Response + Reward. The key to building habits that stay is to create feedback loops that are always being refined.
Cue. Phone buzz.
Craving. Want to know who messaged.
Response. Pick up phone.
Reward. Solve the issue of who messaged.
Cue. Mind becomes blank during work.
Craving. Want to lessen the frustration.
Response. Check social media.
Reward. Satisfied the urge to feel less irritated
Over time, rewards become connected with stimuli. So, in this case, monitoring social media gets related to your mind becoming blank at work. And then checking Facebook may be the prompt to check Instagram, which becomes the cue to check YouTube. And before you realize it, your mind going blank trigger has lead to 20 minutes of lost time.
And the more you repeat these habit loops, the stronger and more automatic they become. Cues may actually be anything. A fragrance, a sound a sight, a person, a place etc. Try to think of any indicators in your everyday life that are launching your positive or poor habit cycles. So how can we influence the habit loop to work for us?
This book gives us the 4 laws that will lead us to achieve precisely that.
Law 1 Make it apparent
Most of your present routines are so automatic that you don’t even recognize them. You must first become conscious of your behaviors before you can modify them. You can accomplish that using your Habit Scorecard. Write down all your everyday actions on a habits scorecard, from the minute you get up to the moment you go to bed.
Based on whether it helps you become the person you wish to be, label each behavior as good(+), negative (-), or neutral (=). At this moment we aren’t attempting to alter anything, simply observe what is truly going on in our everyday lives.
“Until you make the unconscious aware, it will govern your life and you will call it fate.”
Carl Yung
Vagueness is a serious difficulty when it comes to habit development, and studies have shown that fairly frequently the reason individuals fail to keep to a habit is not because of a lack of enthusiasm, but because of a lack of clarity. “One day, I will get into shape” is simple to say to oneself but too ambiguous to create any impetus.
What you need is a time and a location. The most typical cues—time and location—will help you reach your objectives.
Clearly explain your purpose to act using the following formula:
I will behavior at time at this spot.
Here is a horrible example, “I will read more this month”
Here is a nice example “I shall read a book for 15 minutes everyday at 6am in the spare bedroom”.
Another helpful technique to get a habit established is through Habit stacking. To stack habits, bind a desired behavior to an existing habit according to the following formula:
“After [current habit], I shall [new habit]”.
For example, “After I clean my teeth, I will stretch for 5 minutes”. You may stack habits together, for example after you complete brushing your teeth, you will meditate for 10 minutes, then plan the remainder of your day, before accessing social media. A “chain of habits” is more likely to be perpetuated if you do this repeatedly.
Choosing the perfect trigger is key. YOU NEED A TRIGGER CUE Your trigger should be; anything that you do automatically without fail throughout your day, such as waking up, turning off your alarm or brushing your teeth.
James Clear reminds us in the book that Motivation is grossly overrated. You can better influence your behavior by structuring your surroundings. We are more impacted by our surroundings than our willpower or motivation. It’s hard to cling to beneficial behaviors in a bad setting.
“Environment is the unseen hand that determines human behavior.” Creating a habit needs you to change the area around you (home/work) to make it easier to perceive the signals for the desirable habits and prevent negative habits by making them invisible.
If you want to drink more water, make the signals apparent and evident. Place water bottles throughout the home in locations you are likely to notice them.
Want to read more? set the book wherever you will see it. If you want to become better on the guitar, don’t put it out of sight in a closet.
CONTEXT IS THE CUE
Objects in the environment do not dictate our conduct; rather, it is our connection to them that does. Stop considering your world as a place just filled with items. Imagine it as a place rich with connections. The sofa in the living room is the spot where one individual reads one hour a night. For another, the sofa is where they watch Netflix and eat pizza and unwind after work. If your connection with the sofa is a place to rest, then attempting to get a job related activity done in that atmosphere may be challenging.
Try to develop distinct zones in your home for various hobbies. The author loves to employ the motto “One space, One usage” If you are attempting to remove a negative habit, You can only depend on self-control in the short-term. Cutting off harmful habits at the source is a more dependable remedy and one of the most practical methods to remove a bad habit is to make it invisible. Eliminate it from your atmosphere. For example Put your phone in another room for a few hours if you have problems getting things done.
Put junk food out of sight or eliminate it from your home if you are attempting to lose weight.
Law 2 Making it Attractive
When we anticipate to be rewarded, we take action. The more pleasurable an activity is, the more likely we are to repeat it until it becomes a habit. Hence, the first step to creating healthy habits is to make them more desirable. Understanding how dopamine impacts your body can assist you
DOPAMINE & FEEDBACK LOOPS
Our motivation levels are regulated by dopamine, a hormone and neurotransmitter. We are more driven to act when our dopamine levels increase. By monitoring dopamine, scientists can identify the precise time at which a need begins. It was originally considered that dopamine was simply about pleasure, but today we know it's crucial to numerous neuronal activities, including motivation, memory, learning, punishment as well as voluntary movement.
“Gambling addicts experience a dopamine surge just before they put a wager, not after they win”. Let’s go further into dopamine spikes. Using social media, eating junk food and doing drugs are all related with high amounts of dopamine and are extremely habit forming. The hormone dopamine is produced not just when we feel pleasure, but also when we anticipate it.
Think about before embarking on a trip. Sometimes the idea and anticipation of the holiday is better than the actual getaway. Seeing the junk food you crave spikes dopamine, not after eating it.
Drug abusers boost dopamine when they view the drugs, not after consuming them. The hunger is what leads us to take action in the first place. Making our routines appealing is crucial since it is the anticipation of a positive experience that pushes us to act. Here, you may employ a tactic called as….
Temptation bundling
By combining an activity that we have to do with one that we want to perform, the process of temptation bundling makes a habit more appealing with one that we desire to participate in. As an example, you may combine two activities that you like doing, such as working out and watching Netflix (something you need to do). A psychological notion called as Premack's Principle is used in the practice of temptation bundling. David Premack, a professor, is the creator of this method.
the following is what the Premack principle states:
"More likely actions will encourage behaviors that are less likely to occur." To put it another way, even if you don't think you're if you teach yourself to look forward to performing some exercise, you'll become more likely to do it because you'll get to do something else that you really look forward to doing afterward.
Influence from the Group
"We are always asking ourselves, "What will other people think of me?" and adjusting our conduct depending on the response that we get." The individuals who are closest to us, as well as the organizations to which we belong, have a significant impact on who we become. If you are attempting to create a new habit, one of the most effective methods to reinforce the behavior is to discover a society in which the habit is the norm and then integrate yourself into that culture.
If you want to improve your fitness level, hang out with folks who are already in good form. Join a book club if you want to increase the amount of reading you do.
The primal drivers of want are the sources of yearning. In your day-to-day existence, you probably wouldn't say to yourself anything like, "I really want to eat this pizza because I have to take in these nutrients in order to be alive."
Cravings on the surface level are only expressions of our more fundamental, underlying motivations. And our actions are directed by these underlying motivations.
The following are some instances of reasons that lie under the surface:
Conserving energy
Obtaining sources of nourishment and water
Meeting one's partner and having children
Making connections and forming bonds with other people
gaining the acceptance and approval of one's peers
The reduction of unpredictability
obtaining one's desired level of status and prominence
Your brain did not develop with the need to play video games, check Instagram every five minutes, or consume cigarettes. In order to capture our attention, the platforms and goods available online do not come up with their own original set of incentives; rather, they play on the inherent drives that already exist in human nature. "Your routines are 21st-century responses to long-forgotten yearnings.
Reimagined forms of time-honored vices People who have the underlying objective of connecting with other those may join up for Facebook, while people who have the underlying motive of finding love and reproducing themselves may sign up for Tinder. The basic motivations that drive human nature have not changed.
Google is a great tool for reducing levels of ambiguity. Instagram is a great platform to use if you are looking for social approval. The process of retraining your brain to take pleasure in challenging behaviors "If you can learn to correlate challenging behaviors with a pleasurable experience, you may make them more appealing to you in the long run." You may swiftly reprogramm your thoughts and make a habit appear more desirable to you by focusing on the positive aspects of the routine rather than the negative aspects of the routine. For instance, fitness refers to health and well-being rather than tiredness. When the home is clean, it creates an atmosphere that is beneficial to mental relaxation and does not waste time. Instead of being a sacrifice, money saved means future freedom from financial constraints.
These minor alterations in perspective aren't miraculous, but they may transform the way you feel about something certain routines or states of affairs. Make it seem unappealing. To kick a bad habit, continue doing what you've been doing, but this time emphasize the positive aspects of your life that will improve if you don't engage in that behavior. Your goal should be to make it so that engaging in the habit is as unappealing as it can
Law 3 - Make it Easy
How much time does it really take before a new routine becomes second nature? During the process of habit development, a behavior evolves
if it is done more often, it will become second nature. Your brain undergoes physical and chemical changes in order to adapt to the demands of the tasks you repeatedly do. Repetition was recognized to be an effective method for developing habits for a very long time before neuroscientists began researching the process of how habits are formed. When you engage in a habit repeatedly, certain brain pathways that are connected with that behavior are activated. Therefore, thinking about the establishment of habits in terms of time is a poor approach. It ought to be conceived of in terms of the number of times that it is repeated.
The Principle of Least Effort in the Reduction of Friction
The greater the amount of energy that must be used, the less probable it is that it will occur. Getting into the routine of reading one page of a book every day requires very little effort and may quickly become a habit. When they involve less effort, habits are more likely to take hold and stick around. The greater the barrier that you must overcome, the more resistance there will be between you and the conclusion that you seek. If you have to deviate from your normal route for twenty minutes in order to go to the gym, the likelihood is that you will not go. You will see a significant reduction in the amount of friction if your gym is situated on your route to work. You may increase the likelihood that you will maintain your positive behaviors if you make doing so more easy.
Find methods to decrease friction rather than focusing on finding a solution to it; it will make your life much simpler. We need to discover methods to raise the friction associated with our poor habits while simultaneously finding ways to lessen the friction connected with our good habits in order to develop healthier habits. Prepare the setting for its intended purpose. You may lower the friction for future action by automating your surroundings or setting it up in a certain way; for example, you might say something like, "I will lay out my training clothing at night so that I can get up and begin exercising in the morning."
You might even put the pan on the heat and assemble the ingredients the night before in order to make a healthy breakfast the next morning. Again, this is to minimize any potential friction.
Putting an End to Your Habit of Procrastinating by Using the Two-Minute Rule
If you use the "two-minute rule," it will be easier for you to establish the small habits that will lead to the momentum needed to achieve your larger goals. Find a variation of your chosen routine that can be completed in only two minutes. You want to make your target goal far less ambitious. Putting on your running shoes and stretching for two minutes is the equivalent of running a marathon. If you read for one hour every day, you will have read one page. You must first establish the routine, and only after that can you gradually increase the level of difficulty.
If you want to make anything more challenging, think of ways that you may build barriers of friction between yourself and the poor habit. Once you have mastered the two-minute habit, you can go on to the next level. It should be as impractical as you can make it. You can reduce the amount of time you spend watching television by turning off the set after each use and storing the remote in an awkward spot.
If you have the bad habit of making impulsive purchases, you should leave your credit cards hidden under the seat of your vehicle whenever you go shopping. You should try everything in your power to reduce the likelihood of your bad habits occurring.
Law 4 -Make it satisfying
The most essential principle governing the modification of behavior is the transmission of a message to the brain: "This is a nice sensation. Let's do this again when we meet next time." Your brain will learn that a certain action is worthwhile to remember and carry out again if it results in a pleasant feeling.
"What is quickly rewarded is more likely to be done again. What is instantly punished is avoided as much as possible ". The initial step Your likelihood of performing the habit this time is increased by three behaviors. The last law makes it more likely that you will engage in the habit again in the future. The imbalance between returns received immediately and those received later When we engage in undesirable behaviors on a regular basis, it is not uncommon for us to experience mixed emotions regarding the results of those behaviors in the short and long terms. When it comes to developing good habits, you should expect the opposite: the immediate result will be unpleasant, but the end result will be satisfying.
To achieve a certain level of success in just about any area of endeavor, it is necessary to forego an immediate reward in favor of a long-term one. It is best to add a little bit of immediate pleasure to the habits that will pay off in the long run, and it is best to add a little bit of pain to the habits that won't.
How to maintain healthy routines on a daily basis
Feeling successful, even if only in a limited sense, is one of the most important factors in ensuring that a new routine will be maintained. The sensation of success is a sign that the routine you've been following has paid off and that the work you put in was worthwhile.
It is satisfying to make progress, and you can monitor your progress using visual measures, such as moving paper clips, hairpins, or marbles. These “little wins” can go a long way. For example, for each sales call you make today, move a marble from one jar to the complete jar.
For Each 25 minutes of writing, move a paperclip Visual measurements can be recorded in a variety of formats, such as food diaries, exercise logs, download progress bars, or even page numbers in a book. It's possible that keeping a record of your habits will be the most effective way to track your progress.
Utilizing a habit tracker is a straightforward method for determining whether or not you adhered to a specific routine.
How to quickly get back on track when you fall out of your routines
Even if you try your hardest, it is impossible to avoid the inevitable interruptions that life will throw at you at some point. Everyone is susceptible to having a bad day at work, a bad performance, or a bad workout every now and then. When you're having a bad day, it's easy to forget how important it is to simply show up. But doing so can be extremely beneficial.
“Lost days harm you more than successful days assist you.”
Don’t break the chain of continuity. Missing twice is the start of a bad habit; never do it. On a terrible day, it's better to perform 10 sit ups (instead of your typical 50) than not do them at all.
Breaking a bad habit: Make it Unsatisfying
How an accountability partner can alter everything. A behavior is less likely to occur when pain is imminent. Being held responsible by a spouse is a terrific method to keep your desired behaviors in check. We all want to be liked and respected, therefore we would prefer simply escape the consequence.
For example - I owe you $10 every time I skip a workout, plus the respect I lose for failing to accomplish what I said I would! Behavior is more likely to be impacted by real, and immediate effects.
The Habit Contract
You may develop a habit contract to keep yourself responsible, much as governments employ laws to hold people accountable.
You may construct a habit contract either orally or in writing, which makes it clear that you will respect a certain habit and that there will be sanctions if you do not.
You can then use your accountability partners to enforce that contract. Ok so it’s one thing to read a book, but another to actually apply it to your life. So i’m going to try and visually represent how I have personally been using this book to build systems around my habits the past few months.
After you read the book maybe your approach will be different than mine or better, or maybe there are some parts I completely missed or could improve upon so do let me know in the comments. The Good habits I wanted to build were more regular fitness and reading routines. The Bad habit I wanted to eradicate was being sidetracked and overconsuming social media First I finished the Habit scorecard. This offered me a fair notion of behaviors I might strive to remove, but more importantly it gave me an idea of everyday activities I was already performing that I could stack my new habits with.
Ultimately, when you identify the behaviors you wish to focus on. you want to be pushing Desired good behaviors towards this side of the spectrum, and bad habits towards this side. For the working out habit. The first step was to make the signals more evident, and I had a few techniques I could utilize from the book. In this scenario I utilized what James Clear calls the implementation approach.
I shall exercise at 6am in the living room. Next I attempted as best I could to arrange my surroundings suitable to this new habit. I brought my dumbbell set out of the closet, and placed them in the living room. I also discovered a few photographs of healthy physiques on the internet and set them in locations around the home as signals that would remind me of the practice.
Next, I went on to the desiring phase. To improve dopamine and motivation I package the exercise with listening to some of my favorite podcasts. I also implement reconditioning my brain. I remind myself constantly I don’t “have to do a workout” but that “ I get to gain muscle and a healthy body” That slight alteration in mentality has gone a long way. Ideally, joining a gym, or finding a group to exercise with would be even better to reinforce this habit, but sadly all gyms are closed where I live, so I’m sort of on my own for now with these two things.
Next, making it easy. Using the 2 minute rule, to make sure I don’t end up like most individuals establishing a new habit, who attempt to accomplish too much too quickly. I want my habit to not feel like a problem at all. My 2 minute rule was putting on my gym gear and stretching. If it was the only thing I did then that was great, since I showed up. But you will soon realize that once you are there, you are now driven to get the exercise done. It is funny because the inspiration tends to arrive once you have started.
My perspective is centered on little 1 percent adjustments accumulating into substantial outcomes AND that my processes will bring me to the results, not nebulous ambitions. Remembering that my major objective at this time is simply making sure I show there and start cementing this habit in place.
Once you are constantly showing up, raise the progression. To avoid friction, I imposed the rule that I’m not permitted to check my phone until the exercise was complete. If I am sidetracked by emails or social media, It is one excuse and one step of friction between myself and the exercise being accomplished.
Lastly, this was a game changer for me, priming the atmosphere. When I set my shoes, yoga mat and dumbbells out the night before I spike my show up and exercise %. As soon as I lay these materials out the night before, I get the impression that the routine has already started, and the exercise is already over since I have no excuses left. With those three stages of the feedback loop systematized, you can now count on me to show up. I just had the final section of the loop left to handle. in order to guarantee that I will continue to engage in the routine.
To complete the cycle, I make use of these two tools in conjunction with one another. When I use a habit tracker, erasing a day from the calendar becomes the reward, and this motivates me to keep the cycle of good behavior going as long as possible. In addition to that, I snap a photo of the number of calories I burn throughout my workout and email it to my partner; this gives me a sense of accomplishment. In terms of my mindset, I start with my identity, and after each workout, I tell myself, "I want to become the kind of person that enjoys fitness and doesn't miss workouts." I don't put all of my focus on outcomes, such as the fact that I want to be 10 kilograms lighter by a certain date. Instead, I remind myself that "I want to become the kind of person that enjoys fitness and doesn't miss workouts."
I also remind myself that I need to exercise patience in order to see benefits and that it's likely that I still have some distance to go through this Valley of Disappointment before I start seeing results! Therefore, this is the routine that I follow for my early exercises.
With just a few tweaks here and there, I managed to go through the same process with my reading habit. I used the habit stack. After [making a coffee] I will [read for 90 minutes] … making a coffee was my trigger cue for reading. My one space one use rule was reading on the balcony of my apartment.
A pleasant cup of coffee first thing in the morning is consistently one of the highlights of my day. Consequently, this was the ideal thing to package the routine with. Keeping in mind that the anticipation of a reward, and not the reward itself, causes an increase in dopamine levels. I wanted the dopamine rush that comes with wanting coffee to become associated with reading instead of the other way around. In accordance with my two-minute rule, I would read one page of Ryan Holiday's The Daily Stoic. Extremely uncomplicated; initially, all I cared about was showing up and establishing this routine as a consistent part of my life. Then I gradually worked my way up to an average of ninety minutes per day. For the undesirable pattern of behavior that I was working to break.
I started by removing as many apps from my phone as I could think of in order to make it as dull as possible in the hopes of making the habit go unnoticed. I bring attention to the unattractive aspects of excessively consuming social media through the use of the reprogramming tool. Convincing myself of things such as... Consumption, on the other hand, is an easy and unproductive option for the majority of people, while production is challenging but rewarding. Should I choose the role of a consumer or that of a producer? Losers waste their time browsing aimlessly over their feeds. Therefore, you should make an effort to portray your negative behavior in a way that makes it very undesirable to continue doing it.
To make things more difficult for myself, I hid my phone in a drawer in another room while I worked on something there. To make it unsatisfactory, I have an accountability partner, I get my spouse to reinforce this behavior. The penalty is If she finds me accessing social media during work time, I owe her $10. So that is how I have been using this fantastic book guys with great results so far, and I hope this summary has helped you to better understand the concepts within this book.
Go out and grab a copy of this book if you haven't already, you are going to take in the knowledge at a much deeper level, from all the stories and examples that James Clear goes over some advanced techniques, not in this summary that will help you strengthen your habits.
Thanks for reading, you can leave a comment to share your thoughts.