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Médico Anáhuac > Resumen libro: hábitos atómicos > Flashcards

Resumen libro: hábitos atómicos Flashcards

1
Q

T or F: tiny changes in our habits can change the trajectory of our lives in ways we can’t even notices

A

true

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2
Q

Who wrote the book atomic habits?

A

James Clear

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3
Q

T o F: you aren’t your habits

A

false, YOU ARE

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4
Q

A slight change in your daily habits can guide your life to a…

A

very different destination

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5
Q

Massive actions vs 1% improvement

A

it’s the tiny improvements that create incredible change

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6
Q

In what ways your habits can compound against you

A

in the form of stress, negative self-talk

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7
Q

In what ways your habits can compound for you

A

knowledge, productivity, skills, relationships

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8
Q

Success is the products of daily habits…

A

not once-in a lifetime transformations

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9
Q

The truth about progress

A

-valley of disappointment
-patience is required

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10
Q

Valley of disappointment

A

where you can barely see results, where people fail and slip back

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11
Q

Goals vs systems

A

forget about goals, focus on systems instead

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12
Q

A goal

A

the result you want to accomplish

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13
Q

Systems deal with…

A

the processes that lead to results

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14
Q

Why goals don’t work?

A

1.win or lose=same goals
2.momentary change
3.either/ or conflict
4.goals vs long-term progress

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15
Q

Goals are good for setting a direction, but…

A

systems are BEST for making progress

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16
Q

Atomic habits

A

small routines and behaviors that accumulate to produce incremental positive outcomes over time

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17
Q

Just as atoms are the building blocks of molecules, atomic habits…

A

are the building blocks of remarkable results

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18
Q

3 layers of behavior change

A

1.outcomes change: the result
2.changing the process: what you do
3.changing your identity: what you believe

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19
Q

In what should you focus?

A

in the person you want to become, instead of the results

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20
Q

T or F: we want our habita to solve problems in our lives with the least amount of effort

A

true

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21
Q

Habit loop

A

habit is formed and reinforced by a continuous feedback: 1.cue, 2.craving, 3.response, 4.reward

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22
Q

Law 1

A

make it obvious

23
Q

How we make it obvious?

A

become aware of your habits before you can change them

24
Q

Habit scorecard

A

positive, negative, neutral

25
Q

Who said: until you make the unconscious conscious, it will direct your life and you will call it fate

A

Carl Yang

26
Q

Set a time and place

A

I will (behavior) at (time) in (this location)

27
Q

Stacking habits

A

After (current habit), I will (new habit)
-you need a trigger cue

28
Q

Environment vs motivation

A

we are more influenced by our environment than our willpower

29
Q

Environment is the invisible hand that…

A

shapes human behavior

30
Q

Steps to make it obvious

A

1.make it easier to see the cues
2.avert bad habits by making them invisible

31
Q

One space…

A

one use

32
Q

Law 2

A

make it attractive

33
Q

Make it attractive

A

the more rewarding, the more likely we are to repeat until it becomes a habit

34
Q

Effects of dopamine

A

-affects motivation levels, memory, learning, punishment
-voluntary movement
-craving pleasure, experiencing pleasure

35
Q

T or F: gambling addicts have a dopamine spike after they place a bet

A

false, is right BEFORE, not after they win

36
Q

What causes us to take action in the 1st place

A

the craving

37
Q

Temptation building

A

combining an action we need to do with one we want to do

38
Q

Premack’s Principle

A

more probable behaviors will reinforce less probable behaviors

39
Q

Group influence

A

find groups to join where the habit you desire is the norm

40
Q

Where craving come from

A

primary motivators, underlying motives

41
Q

Your habits are modern-day solutions to ancient desires. New versions of old vices…

A

the underlying motives behind human behavior remain the same

42
Q

Reprogram your brain to enjoy hard habits

A

you can make hard habits more attractive if you can learn to associate them with a positive experience

43
Q

Make it unattractive

A

break a bad habit

44
Q

Law 3

A

make it easy

45
Q

How long does it take yo form a habit

A

of repetitions

46
Q

Reducing friction: the law of least effort

A

the more energy, less likely to happen

47
Q

Advice to make it easy

A

-prime the environment for use
-2 min rule (stop procrastinating)
-break a bad habit: make it difficult

48
Q

Law 4

A

make it satisfying

49
Q

Make it satisfying

A

most important rule

50
Q

What is immediately rewarded is repeated…

A

what is immediately punished is avoided

51
Q

Mismatch between immediate and delayed returns

A

immediate result unpleasant, ultimate outcome satisfying

52
Q

Rewarding yourself and feeling successful

A

monitor your progress

53
Q

Advice to make it satisfying

A

-habit tracking
-breaking a bad habit: make it unsatisfying
-accountability partners
-habit contracts

54
Q

When life gets in the way (bad days)

A

lost days hurt you more than successful days help you (chain of continuity)

Médico Anáhuac (12 decks)

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