James Clear's Atomic Habits is the most powerful and practical written book on habit building. aren't you believing? So, let's watch for yourself.
British cycling team, Team Sky's situation was very bad. Because till 1908 to 2003, the British cycling team was able to win a gold medal only once in the Olympics. Their performance was getting worse by the day.
and their performance was also worse in the biggest cycling race, Tour de France. After seeing this situation, a cycle manufacturing company in Europe denied giving them the cycle. because they were afraid of that if people came to know, that British Cycling team uses this company's cycle.
then there will be a bad impact on their sales and reputation. for the solution to these kinds of problems. British Cycling Organization hired Dave Brailsford as a new coach.
Dave Brailsford was quite different from all the previous coaches. because he used to work with the strategy. which was "The Aggregation Of Marginal Gains".
that is if the smallest part of our work can be done in a 1% better way. So in the end, the result will be excellent after adding all parts. Dave Brailsford applied this principle in his work.
he redesigned the seat of the cycle for more comfortable. He tried different kinds of lightweight fabrics for the riders. he rubbed alcohol on the tie for a better grip.
and still, he didn't stop there. He tried to improve everything related to cycling by 1%. For that, we can't even imagine.
He made special beds so that the riders could take quality sleep. He learned the proper technique of handwashing from the doctor. So that, the rider couldn't get sick.
he tried different massage centres for their riders. which can provide very fast muscle recovery. That is, Dave Brailsford tried to redesign everything from rider's eye drops to chain oil.
and tried to improve these all things by 1%. and Its result was seen in the Beijing Olympic 2008. because 60% of gold medals were achieved by his team.
And in the next London Olympics, his team made 9 Olympic records and 7 world records. The strategy of Dave Brailsford was The Aggregation Of Marginal Gains. That is, after a 1% of improvement in 10 years which was 2007 to 2017, An ordinary cycling team won 178 world championships, 66 Olympic and para Olympic gold medals, and 5 Tour de France.
By the way, we can't notice the 1% of improvement. But in long run, It can give a very effective result like a compound effect. The author says, try to make a system to achieve your goals.
Because goals are directly related to the results. Whereas the system is related to the process which can lead you towards the goal. Making a healthy and fit body is a Goal.
but having healthy food and doing exercise is a system. Scoring 98% in the exam is a goal. but understanding the subjects by daily reading is a system.
Goals are good for setting up the directions. But you should follow the system to get progress. Because goals are the same for both winners and losers.
But one who follows the system and does continuous improvement achieves their goals very fast. That's why the winner is called the one who does continuous improvement after setting up goals. but the loser is one who does nothing after setting up goals.
The way any material is made up of small atoms, In the same way, remarkable results are also made from small habits. So, if you want to achieve remarkable results then forget the goals and follow the system. Generally, habits can be changed in two ways.
Outcome-Based and Identity Based. Mostly, people want to change their habits through an outcome-based. Instead, we should follow the habits of Identity-Based.
Let's take the example of two-person. who want to leave smoking. The man who is trying to leave smoking through the habit of outcome-based.
If you offer him a cigarette, then he'll say, No Thanks I'm Trying to Leave Smoking. But the person who is building habits on the Identity based then he'll say No Thanks, I don't Smoke. This statement is very small but its effect is very big.
People want to make improvements but don't want to change their Identity. That's why they don't able to make any changes. because our every action generates from a set of beliefs.
the work which you do, again and again, that becomes your Identity. and It votes for your every action which you want to be. because a single work can't change your Identity.
but its repeatability can be changed. whenever you write something then there will be a plus point in your writer. whenever you talk to a person in a confidently and better way.
then your identity as public speaker increases. Whenever you influence somebody then your identity as leadership increases. That's why you decide what kind of person you want to be.
and keep voting for it by taking small steps. If you want to be a gentleman then your behaviour in public Should be of a gentleman. Because we are changing habits with our belief system.
That is, Identity Based. Our habits generate from a total of 4-steps. CUE, CRAVING, RESPONSE, and REWARD CUE is a thing that makes you remember Reward.
CRAVING compels us to get a Reward. Our Response helps us to get the Reward. And we want to get the Reward because either we'll get satisfied or will learn something.
Habit is a kind of behaviour that becomes part of our life after getting repeated too much. our main intention for making habits is to solve our problems with less energy and effort. We can divide any habit into 4 parts.
CUE, CRAVING, RESPONSE AND REWARD. And from these 4 parts, if one thing will be insufficient then that behaviour won't become our habit. By keeping aside CUE, habits won't get started.
With less Craving, you won't be interested to do that work. If you make a difficult Response, then you won't be able to do that work. And if a Reward isn't able to satisfy your desire then you won't be able to do that again.
Let me give you an example of all these CUE, CRAVING, RESPONSE, AND REWARD. If you're sitting and your phone gets rang then it is CUE. Now you want to read the phone's message that is called Craving.
And then you keep the phone in your hand to read that message that is Response. And the feeling that you got after reading the message, that is the reward. And the more satisfying Reward will be, the more you want to repeat that process.
If you want to make good habits, Then you've to make Cue visible Cue, attractive Craving, easy Response and satisfying Reward. For example - you want to build the habit of books reading. So you've to make your books visible.
which is Cue. That is, keep it in a place where you can see it easily. For example - on Sofa, Bed, Table, etc.
Through which you can notice easily for reading book. The next step is to make Craving attractive. For that, you use Bookmarks in the books.
So that you can find easily where you left your reading. And in a short time of 10-15 minutes, you can read it easily. You can also keep books in your hand regions.
That is, you should take the books from where you're sitting by just spreading your hands. Through this, your response will become easy. Don't keep your book distant.
So, you don't need to put effort to take it. Keep on that place from where you can take it quickly. The last step is to make the Reward satisfying.
It is very important which book you are reading at a particular time. That's why your satisfaction level can be increased by choosing the right book. If you want to leave bad habits then reverse this same process.
That is, try to make invisible Cue, unattractive Craving, difficult Response, and unsatisfying Reward. For example - you want to leave the phone addiction. So the 1st step is to make Cue invisible.
That is, you keep your phone in a place where you can't see it easily. The next step is to make Craving unattractive. You can think that you didn't get anything till now by checking your phone again and again.
And in this way, you can reduce the Craving for your mobile phone. The way which I applied to make response difficult, was the most effective maybe. I removed face unlock and fingerprint and made a 12-digit password.
Which was the combination of capital & small letters and Numbers. And It used to take around 15 seconds for me to type these difficult passwords. Through this, the habit of checking my phone got lost some days.
Because your brain doesn't like to type complex passwords by remembering for a small emotional relief. That's why It won't tell you to unlock your phone without any need. The last one is to make Rewards unsatisfying.
You do delete time-wasting apps from your phone. And if you're addicted to your phone then use it grey-scale. Which will make the planned rewards unsatisfying.
So these are the simple things for making good habits. If we make it Visible, attractive, easy, and satisfying to Cue, Craving, Response, and Reward respectively. And to leave bad habits, we can reverse and apply these habits to us.
if we make it Invisible, unattractive, difficult, and unsatisfying to Cue, Craving, Response, and Reward respectively. Let's know some interesting principles which are related to our habits. Mostly, Our habits get created from the close, the many, and the powerful groups.
That is, we start following those habits which are followed by our close people. And the habits that are followed by powerful and many people. Some people think that there are short of motivation in them.
And they need some motivation to start any work. But the reality is that there is short of clarity not motivation in them. That is, they don't know what, when, and how to start.
Indian have taken motivation a bit seriously. Whereas, the environment matters the most than the motivation. Once, some students were drinking cold drinks in the cafeteria of a hostel in Boston.
Its news got received by the department of food management. they influenced the students to drink water instead of cold drinks without saying anything. They made changes in the arrangement of cold drinks and water bottles in the cafeteria.
Through this students started drinking water instead of cold drinks. People choose the products according to the place where it is kept not for their benefit. For example - you won't pick up quickly the packed items kept inside your kitchen.
But the items which will be kept in the fridge or openly in your kitchen, you'll start eating them. Because there is some visible hand with the environment that change human behaviour very easily. To keep clean the washroom of Amsterdam Airport.
The airport cleaning staff did a simple yet powerful experiment. They stuck a small sticker of the bug in the middle of the urinal. Through this, everybody wanted to remove that bug by targeting.
And by this experiment, spillage was reduced around the urinal. And the washroom of the airport became more clean and fresh. We think that more willpower and self-control are needed to be self-disciplined But there is no such thing.
Disciplined people design their life in such a way, that they don't need to be in self-control to be disciplined. For example - if they feel that T. V is consuming a lot of time.
then they throw out the T. V. That is, If there will be no T.
V, there will be no problems. If you will build self-discipline in a systematic way then it is very easy. You can do anything through self-discipline, proper instruction, and hard work.
Whose best example is The story of the Polgar Sisters. Hungarian chess teacher and education psychologist, Laszlo Polgar used to believe in hard work. He used to consider that students can become genius through deliberate practice and good habits.
He chose a teacher, Karla for this experiment. And she also used to believe that we can make our skills advance through the proper instructions. For this experiment, they chose chess.
And they made a whole plan for their students to reach the world-class in chess. Lazlo and Karla had 3 daughters. their names were Zsuzsa, Zsofia, and Judit.
Zsuzsa and Zsofia achieved many things in chess. And the smallest Judit made a place in the top 100 chess players in the world at the age of 12. and at the age of 15 years, she became the world's youngest grandmaster.
Due to this, she was the no-1 female chess player in the world continuously for 27 years. I mean to say that, we can achieve many things with the support of a proper environment and good habits. Now let's talk about the Paper-Clip Strategy.
A strategy that gave six-figure income to a normal bank employee. There used to be two jars on the desk of Stephen. In which, the 1st jar used to be filled with the 120 paper clips and the 2nd used to be empty.
Stephen used to do sales calls every day. And after completing a call, he used to put a paper clip from one jar to another. In this way, he used to start his day with these 120 paper clips.
and he used to do sales calls till he doesn't remove all the paper clips. This simple secret of Stephen made a profit of million-dollar in some months to the bank. Due to this, his income became six-figure.
The Paper Clip strategy helps to measure our progress visually. You can choose different methods. For example - removing marbles from one container to another.
But the main aim is that by visually measuring the progress you can watch your left time. Which will help you to progress continuously. There are a lot of benefits of habit tracking.
Because when you are not in the mood then forgetting the progress is very normal. But habit tracking is visual proof of your hard work. which makes you remember where you were and how much you did the progress.
You would have listened to this sentence many times. that "Think Outside of the book" Or get out of your comfort zone. But nobody tells that which comfort zone and books they are talking about.
I found the solution to this problem in the book Atomic Habits. that is The Goldilocks Zone. The human brain like to face challenges.
But the challenges that are available in the difficulty level's optimal zone of our brain. For example - you like to play tennis. But if you will start playing it with a 10-year-old kid.
Then you'll get bored soon. Because that is very easy for you. And If you will start playing it with professional players like Roger Federer and Serena Williams.
Then soon, you'll lose the motivation because they are very tough players. But if you'll play it with your equal player then you both can win. And you'll win only by putting in more effort.
And this is called The Goldilocks Zone. That a human will only be in motivation when he'll be on the edge of his current ability. Neither more hard nor easy.
Just Right At The Edge. Which you would've seen in a cricket match sometimes. That, when both are powerful teams.
And to win, if there are some balls and runs left. Then the team who plays by making effort, only they stretch their comfortable Zones. That is why we've to go a bit far from our difficulty level to stretch our comfort zone.
But make sure that a bit far distance, not more. Because only we've to stretch our comfort zone. Nowadays, people can't achieve success because of boredom, not because of failure.
Because to achieve mastery over a thing, the same is needed to do again&again. And you get bored by doing the same thing continuously. And you would leave that work.
And thinks that successful people have so much money. But many coaches said, successful people were also used to bored like normal people. They also used to feel demotivated and bored like normal people.
But still, they used to continue the practice that used to make them world-class James Clear's Atomic Habits cover the whole content of the Habit Building. If you want to understand the habits then Atomic Habits is the best book to read. If you want to read this book then I've provided its link in the description.
Which will definitely teach you something. Thank You.
