Atomic Habits Chapters 8 - 14 Flashcards
When is dopamine released?
When you experience pleasure and when you anticipate pleasure.
What is it that we anticipate to start acting?
We anticipate the reward.
Describe temptation bundling.
Temptation bundling can make habits more attractive by linking an action you want to do with an action you have to do.
Which three groups are we most likely to imitate habits from?
Those we are close to (friends, family).
The many (large groups, the majority).
The powerful (celebrities, social media, marketing, leaders).
What makes a particular behavior most attractive?
Receiving approval, respect or praise.
Explain what it means to say, “Your habits are modern-day solutions to ancient desires.”
Our human nature is to find acceptance, connect with others, reduce uncertainty and achieve recognition. Our habits that solve these problems vary by time periods in history.
How can you create a motivation ritual?
You associate your habits with actions you enjoy doing. You complete the action and the habit follows naturally.
Describe the difference between being in motion and taking action.
Motion can represent the planning of doing something. For example, you research the offerings of different gyms. The action is going to the gym.
Explain automaticity in the process of forming a habit.
Automaticity occurs when you are able to perform a behavior without thinking through each step. After many repetitions of the habit it can become automatic.
How long does it take to build a new habit?
What matters is the rate at which you perform the habit. The greater the frequency the more likely it will become automatic.
Explain the Law of Least Effort.
The less energy it takes to do something, the more likely you will be to do it. Keep the habit easy and small to create less “friction” to completing the action.
How can increased friction make bad habits more difficult?
If you put more obstacles (friction) in the way of your bad habits, you will be less likely to engage. Put TV in another room, don’t bring junk food into the house, don’t bring phone into the bedroom, etc.
Explain the 2-minute rule.
The habit action must be completed within 2 minutes. This makes it easy and doable.
What are decisive moments?
These are small decisions that occur each day that can have an “outsized impact.” For each decision their is a fork to a good choice or a bad choice. The accumulation of choices can lead to a good or bad day.
Explain habit shaping.
You master the first 2 minute of the habit, then scale up a little and add on the next 2 minute phase, and continue the process until you have built the habit you wanted to achieve.
