Habits are just automatic behaviours which help us conserve cognitive energy
Cycle of habit : Cue, craving, response, reward
To build habits:
Make the habit obvious - keep a book on your bed before tucking yourself in.
Habit stacking - associate the new habits with already established one
Make the habit attractive -eg. having a social group
Make the habit easy - thinking about starting, rather than finishing
Make the habit satisfying - set up rewards, habit trackers
Instead of setting goals, change the system. True long term thinking is goal-less thinking. You don't rise to the level of your goals, you fall to the level of your systems.
Missing a day is fine, but Never miss twice
Behaviours are connected. Stack the new desirable habit onto something you already do everyday. Make the connection very sharp - tie it to exact time and place.
Always be mindful of latent potential when you want to give it up.
Set up Identity based habits, instead of outcome based habits - eg. "I am a kind of person who keeps good hygiene "
2 minute Rule- never start a new habit with spending more than 2 minutes doing it.
We imitate 3 kinds of people - the close, the many, the powerful.
Many of our habits are modern day solutions to ancient desires
Always design for immediate satisfaction , we not not designed for delayed gratification. Add a proxy prize for loyalty.
Visual measures - large and obvious and physical habit trackers - this is more satisfying
If we can measure a factor, it doesn't mean it is the most important thing.
You are genetically and environmentally predisposed to winning in some specific fields. Create your own unique game by combining your specific skills.
Boredom is the biggest challenge to habit forming
Machiavelli said - Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly
The more we are tied to an identity, the more difficult it is to adapt. We become brittle. The best way is to not have a monolithic identity, but multiple small identities. A single belief / goal / dream should not define you.
Periodically keep checking if the old habits are still serving you.
Sorites paradox is the fact which we can not appreciate naturally, but our habits make or break us in small proportions each day.