read Atomic Habits during the holiday and early January. I quite like the idea of taking small steps building good habits which leads to remarkable results. I works well with the system I used to achieve goals.
My version of the Book digest:
“An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.”
. “There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.”
. “Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.”
. “With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.”
2. Changing behaviors: Awareness, 4 questions to ask, Habit stacking
. Whenever you want to change your behavior, ask yourself:
. How can I make it obvious?
. How can I make it attractive?
. How can I make it easy?
. How can I make it satisfying?
. “The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them.”
. “The Habits Scorecard is a simple exercise you can use to become more aware of your behavior.”
. “One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”
. “The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].”
3.The RIGHT Environment: Attractive, praised and approved.
. “Environment is the invisible hand that shapes human behavior.”
. “It is easier to build new habits in a new environment because you are not fighting against old cues.”
. “It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike.”
. “The culture we live in determines which behaviors are attractive to us.”
. “We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.”
. “Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.”
4.Creating new habits: Repeat, feeling satisfied, standardize, optimize, automate,
. “Focus on taking action, not being in motion.”
. “Habit formation is the process by which a behavior becomes progressively more automatic through repetition.”
. “The amount of time you have been performing a habit is not as important as the number of times you have performed it.”
. “Create an environment where doing the right thing is as easy as possible.”
. “Standardize before you optimize. You can’t improve a habit that doesn’t exist.”
. “The ultimate way to lock in future behavior is to automate your habits.”
. “We are more likely to repeat a behavior when the experience is satisfying.”
. “One of the most satisfying feelings is the feeling of making progress.”
. “A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar.”
. “To get a habit to stick you need to feel immediately successful—even if it’s in a small way.”
5. Maintain your success: Conscious of the boredom zone
. “The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.”
. “As habits become routine, they become less interesting and less satisfying. We get bored.”
. “The greatest threat to success is not failure but boredom.”
. “Reflection and review is a process that allows you to remain conscious of your performance over time.”
The next question is that how to APPLY it? Here is my advice:
Application in personal life:
If you are setting news goals, focus on using the right method to build a sustainable system. You can reference my ” How to achieve Goals” blog for my method. Taking small steps over a long period of time is the key to results. At the meantime, stack the new habit to an existing one to make it easy. Set our short term success milestones, celebrate the success to feel making progress. A satisfying feeling will keep the momentum going. Reflect once in a while to learn about your self. Lastly, surround yourself in a group of likeminded people, whether that is joining a FB group or a meetup group. The surrounding helps with accountability. Eventually, the behavior becomes an automated routine.
Application in Business:
If you are a business leader, changing your team’s behavior to achieve accountability and transparency starts with a system. Finding the right method and structure enables the right activities to be introduced to regular work activities. Take small actions on high iteration. The WHY of the change is fundamental of driving the change and getting the team on board. People do not mind changes, they mind being changed. Explain the WHY, get the team involved with developing activities that help to introduce the changes. Make your team a group of change agents. Instead of passing on a recipe, teach team members how to cook is the sustaining solution.
For leaders, a key takeaway is the environment- The team culture. If you want to promote a change of behavior, you need to create the right culture where this behavior is praised and approved. Monitor change progress is important in an organizational environment. Once it is implemented, then standardize it. Eliminate all the waste in the process, then automate it to be part of the best practice.
Now, off to the fun part, the wine. Savary Chablis
This wine is from the Burgundy region France. produced by Domaine Savary The Chablis estate founded by Francine and Olivier Savary in 1984 and currently run by their sons Maxime and Mathieu. The goal is to showcase the stony Kimmeridgian limestone terroir of the Chablisien in its purest form, and these techniques, executed with rigor and precision, are just what it takes to allow this most distinctive expression of Chardonnay to shine. As a result, the Savary wines are textbook Chablis: crisp, racy, and mouth-watering, evoking typical aromas of white flowers, citrus, and crushed seashells. I enjoyed drinking it on its own. It is refreshing and crisp. It also pairs well with seafood. You can find it here: https://shop.kermitlynch.com/product/detail/18FSV01.html
Behavior change is just like an investment in yourself. The benefit compounded over time. When you see others achieving their goals with success, that is a result of small steps over a long period of time with disciplines and accountability. Get started today. Cheers! I hope you enjoy my wine recommendation, most importantly the book.
Get the Book & Wine:
Atomic Habits book: https://amzn.to/3rvMKob
Find the wine here: https://shop.kermitlynch.com/product/listing.html?producer=Domaine+Savary