Atomic Habits - Chp 3 - How to Build Better Habits in 4 Simple Steps
Chapter Summary:
A habit is a behavior that has been repeated enough times to become automatic.
The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.
Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.
The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
Thoughts:
We want to create habits in order to “reduce cognitive load and free up mental capacity, so [we] can allocate [our] attention to other tasks.” The author adds to this by saying, “it’s only by making the fundamentals of life easier that you can create the mental space needed for free thinking and creativity.” This sounds pretty straight forward and simple, in theory.
There’s an argument in this chapter for habits creating freedom. The author says that as habits are created, the level of activity in the brain decreases. This resonates, as I find myself constantly trying to figure things out like, where am I going to read, or at what time will I set aside to sketch. As a result I often fail in my efforts as I’m losing energy in the effort to just get started.
The part that I’m thinking about now is what the auther calls the “feedback loop” of try, fail, learn, try differently. I’m wondering at what point many of the habits I have were formed. I can’t recall a specific moment where I cognitively formed a habit. Which is startling to think about, seeing that the implication is that many of my habits have likely been formed subconsciously.
It’s only by making the fundamentals of life easier that you can create the mental space needed for free thinking and creativity.
So, how do I create better habits and get rid of the old ones? The author talks about the 4 laws of effective change being cue, craving, response, and reward. I’m really interested to learn how I cognitively operate within these 4 laws. Cue and craving are considered to be in the problem phase while response and reward are considered to be in the solution phase. The problem phase is when “you realize something needs to change.” The solution phase is “when you take action and achieve the change you desire.”
It is acknowledged that the 4 laws were developed by Charles Duhigg in his book, The Power of Habit. Might be worth reading.
Systems Building:
Perhaps as I’m building these new systems I need to start looking at them through the lens of cue, craving, response, and reward.