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“Atomic habits”아주 작은 습관을 읽고

2020. 5. 12. 23:58책읽은후 글쓰기(books)

"Atomic habits" by james clear ,

아주 작은 습관 - 글쓴이 제임스 클리어

 

 

I usually repeated reading three times ,

when i read a book.

it took a more time to finish but overnight

i could reflect some important messages from the book.

also that message made me felt something i didnt realize.

this habit have started when i was a university student.

one of my senior friends advised me about the tip

how to study the mid, final exam.

She all had a good grade so i followed this.

after summarizing the subject on the note ,

Read and check it three times reapeatedly.

later on, without looking at that note,

you could already memorize it.

so it worked well.

this is one of my atomic habits.

But other habits really need to improve.

i never regret to choose this book by accidentally.

and i believe it will be very helpful to make me advance

 to better direction.~

thank you  james clear^^

 

Oh. It doesn't look clean.

 

Atomic is an extremely small amout of a thing.

habit is a routine or practice performed regularly

many cases without conscious.

 

the author, james clear had a serious injury on his nose,

 when he was a high school student.

he was hit by a baseball bat and it crushed his nose.

he had been playing baseball since age four.

 

you could understand how he might feel.

"i sat in my car and cried as i flipped through the radio,

desperately searching for a song that would make me feel

better" he said.

 

the turning point began when he went to denison university.

he began to make his sleeping habits, study habits,

and strength-training habits.

 

he introduces his four-step model of habits ,

cue-craving-response-and reward.

 

1. The surprising power of atomic habits

Forget about the goals.

the most important thing is that getting 1% better everyday.

focus more on systems. He also learned from the cartoonist,

scott adams.

goals are about the result you hope to achieve.

systems are about the processes that lead to those results.

"when all of your work is focuses on a particular goal,

what is left to push you forward,

after you achieve it? He asked.

 

2. How your habits shape your identity

how exactly  is your identity formed?

your identity emerges out of your habits.

change your process, implement a new routine.

change your beliefs, your worldview, your self image,

your judgements about yourself and others.

let's start by focusing on who we wish to become.

true behavior change is identity change.

dont' tell yourself !

" i am terrible with directions"

i am not a morning person.

i am not good with technology and a thouand other variations.

instead, ask yourself.

who is the type of person that could get the outcome i want?

you need to know who you want to be.

it is probably someone who is consistent and reliable.

when the author began his writing career,

he published a new article

every monday and thursday for the first few years.

he did not start out as a writer.

he became one through his habits.

 

3. How to build better habits in 4 simple steps

cue, craving, response, and reward

to build better habits, we could make it obvious, 

make it attractive, make it easy , finally make it satisfying.

 

4. The man who did not look right

whenever you experience something repeatedly,

your brain begins noticing what is important.

A woman could notice something wrong  in her father- in law's face

with her intuition,

after many years of working with people with heart failure.

 

to create your own, make a list of your daily habits.

*wake up

*make a cup of tea and so on

 

5. The best way to start a new habit

people who make a specific plan for when and where 

they will perform a new habit are more likely to follow through.

ex) i will study spanish for twenty minutes

at 11am in my kitchen table.

 I will cook my husband at 12 pm in the kitchen.

 

and try habit stacking

current habit + new habit

ex) after i sit down to dinner, i will say one thing i am grateful for

that happened today.

 

6. Motivation is overrated; environment often matters more

visual cues are the greatest catalyst of our behavior.

environment design is powerful.

habits can be easier to change in a new environment.

go to a new place.

different coffeshop, a corner of your room you seldom use.

 

7. The secret to self control

simply resisting temptation is an ineffective strategey.

you have been told your entire life,

it is because you lack self-control.

make it invisible.

how to break a bad habit?

reduce exposure.

 

8. How to make a habit irresistable

the strategy is to pair an action you want to do with

an action you need to do.

ex) while i am watching  youtube, i do treadmill or cycling.

while i am listening to music, i read a book.

 

9. The role of family and friends in shaping your habits

often you follow the habits of your culture without thinking,

without questioning.

because everyone wants to belong.

we copy the way our parents handle arguments.

 

"join a culture, surround yourself with people who have the

habits you want to have yourself"

you will rise together!

 

when you join a book club or marathon group,

your identity becomes linked to those around you.

most days, we would rather be wrong with the crowd than 

be right by ourselves.

 

10. How to find and fix the causes of your bad habits

watching youtube will allow to forget your fears.

stressed at work? Take three deep breaths and smile.

sad about life? Three deep breaths and smile.

create a motivation ritual. Do something you enjoy 

immediately before a difficult habit.

ex) before cooking, play a cheerful song.

befor reading, have tea time , and so on.

 

11. Walk slowly, but never backward

if i outline twenty ideas for articles i want to write

that is motion.

if i actually sit down and write an article, that is action.

motion is useful.

but it will never produce an outcome by itself.

 

"if you want to master a habit, the key is to start

with repetition, not perfection.

not being in motion. 

 

12. The law of least effort

the truth is, our real motivation is to be lazy and to do

what is convenient.

it is human nature.

 

13. How to stop procrastinating by using the two-minute rule

begin each day of your life with a ritual.

ex) i wake up at 5,30 am.

put on my workout clothes.

call a taxi and go to the gym. The ritual is cab.

make it easy to start and the rest will follow.

 

14. How to make good habits inevitable and bad habis impossible

make good habits visible and obvious.

make bad habits invisible and difficult to do.

 

15. The cardinal rule of behavior change

we are more likely to repeat a behavior when the 

experience is satysfying.

even small children like washing hands with soap

that smells nice.

do you like to go shopping or smoking, drinking, overeating,

when you do not feel good?

 

instead, taking a bubble bath or going on a leisurely walk

are good examples of rewarding.

a habit needs to be enjoyable for it to last.

 

16. How to stick with good habits everyday

"do not break the chain."

sometimes, it is inevitable that life will interrupt you

at some point.

if you miss one day,

try to get back on track as quickly as posbbible.

but do not miss two times.

 

 

17. How an accountability partner can change everything

we care deeply about what others think of us.

knowing that someone else is watching you can be a

powerful motivator.

 

18. The truth about talent

(when genes matter and when they don't)

you may need to rely more heavily on environment design

to stick with good habits.

you don't have to build the habits everyone tells you to build.

choose the habit that best suits you, not the one

that is most popular.

what makes you lose track of time?

when you can't win by being better, you can win

by being different.

if you can't find a game that favors you, create one.

 

19. The goldilocks rule: how to stay motivated  in life and work

not too hard, not too easy.

the greatest threat to success is not failure but boredom.

you have to fall in love with boredom.

there will be days when you feel like quitting when it is

time to write.

professionals takce action even when the mood isn't right.

 

20. The downside of creating good habits

at first, each repitition develps fluency, speed and skill.

but you can't repeat the same things blindly and expect to

become exceptional.

so you need a combination of automatic habits and

deliberate practice.

we need to reflect and review regularly.