Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

environment

and context, 87–90

creating an environment where doing the right thing is as easy as possible, 155

dedicated spaces for different activities, 87–90

delayed-return, 187–90

Dutch electrical meter example of obvious cues, 85

effect of environment on an addiction, 92

immediate-return, 187–90

Lewin’s Equation for human behavior, 83

Massachusetts General Hospital cafeteria example of design change, 81–82

priming your environment, 156–58

redesigning your environment, 86–87

suggestion impulse buying, 83

Vietnam War heroin addiction problem example, 91–92

exercise study of implementation intention, 69–70

expectations, 262–63, 264

explore/exploit trade-off, 223–25

Eyal, Nir, 170

failure, 263

feedback loops

in all human behavior, 45

dopamine-driven, 105–108

formation of all habits that shape one’s identity, 40

habit, 49–51

feelings, 129–30, 261–62, 263–64

1st Law of Behavior Change (Make It Obvious)

Habits Scorecard, 64–66

habit stacking, 74–79, 110–11

habit tracking, 197

implementation intention, 69–72

making the cues of bad habits invisible, 94–95

Fisher, Roger, 205–206

flow state, 224, 232–33

Fogg, BJ, 72, 74

food science

“bliss point” for each product, 103

cravings for junk food, 102–103

dynamic contrast of processed foods, 103

orosensation, 103

four laws of behavior change, 53–55, 186, 252–53. See also specific numbered laws

four-step process of building a habit

1. cue, 47–48

2. craving, 48

3. response, 48–49

4. reward, 49

habit loop, 49–51

lessons from, 259–64

problem phase and solution phase, 51–53

4th Law of Behavior Change (Make It Satisfying)

habit contract, 207–10

habit tracking, 198–99

instant gratification, 188–93

making the cues of bad habits unsatisfying, 205–206

Safeguard soap in Pakistan example, 184–85

Frankl, Victor, 260

Franklin, Benjamin, 196

frequency’s effect on habits, 145–47

friction

associated with a behavior, 152–58

garden hose example of reducing, 153

Japanese factory example of eliminating wasted time and effort, 154–55

to prevent unwanted behavior, 157–58

“gateway habit,” 163

genes, 218–21, 226–27

goals

effect on happiness, 26

fleeting nature of, 25

shared by winners and losers, 24–25

short-term effects of, 26–27

vs. systems, 23–24

the Goldilocks Rule

flow state, 224, 232–33

the Goldilocks Zone, 232

tennis example, 231

good habits

creating (table), 96, 136, 178, 212

Two-Minute Rule, 162–67

Goodhart, Charles, 203

Goodhart’s Law, 203

Graham, Paul, 247–48

greylag geese and supernormal stimuli, 102

Guerrouj, Hicham El, 217–18, 225

Guns, Germs, and Steel (Diamond), 149–51

habit contract

Bryan Harris weight loss example, 208–209

defined, 208

seat belt law example, 207–208

Thomas Frank alarm example, 210

habit line, 145–47

habit loop, 49–51

habits

of avoidance, 191–92

benefits of, 46–47, 239

breaking bad habits (table), 97, 137, 179, 213

in the business world, 265

changing your mind-set about, 130–31

creating good habits (table), 96, 136, 178, 212

downside of, 239–40

effect on the rest of your day, 160, 162

eliminating bad habits, 94–95

as the embodiment of identity, 36–38

formation of, 44–46, 145–47

four-step process of building a habit, 47–53, 259–64

“gateway habit,” 163

identity-based, 31, 39–40

imitation of others’ habits

the close, 116–18

the many, 118–21

the powerful, 121–22

importance of, 40–41

outcome-based, 31

and parenting, 267

reframing habits to highlight their benefits, 131–32

short-term and long-term consequences of, 188–90

sticking with, 230–31

suitability for your personality, 221–22

Two-Minute Rule, 162–67

using implementation intention to start, 71–72

Habits Academy, 8

habit shaping, 165–67

Habits Scorecard, 64–66

habit stacking

combining temptation bundling with, 110–11

explained, 74–79

habit tracking, 196–200, 202–204

handwashing in Pakistan example of a satisfying behavior change, 184–85

happiness

as the absence of desire, 259–60

and goals, 26

relativity of, 263

Harris, Bryan, 208–209

Hebb, Donald, 143

Hebb’s Law, 143

herring gulls and supernormal stimuli, 101–102

hope, 264

Hreha, Jason, 45

Hugo, Victor, 169–70

The Hunchback of Notre Dame (Hugo), 169–70

hyperbolic discounting (time inconsistency), 188–89

identity

accepting blanket personal statements as facts, 35

and behavior change, 29–32, 34–36

behavior that is at odds with the self, 32–33

habits as the embodiment of, 36–38, 247–49

identity-based habits, 31, 39–40

letting a single belief define you, 247–49

pride in a particular aspect of one’s identity, 33–34

reinforcing your desired identity by using the Two-Minute Rule, 165

two-step process of changing your identity, 39–40

implementation intention, 69–72

improvements, making small, 231–32, 233, 253

instant gratification, 188–93

Johnson, Magic, 243–44

journaling, 165

Jung, Carl, 62

Kamb, Steve, 117–18

Kubitz, Andrew, 109

Lao Tzu, 249

Tao Te Ching , 249

Latimore, Ed, 132

Lewes, George H., 144

long-term potentiation, 143

Los Angeles Lakers example of reflection and review, 242–44

Luby, Stephen, 183–85

MacMullan, Jackie, 243–44

Martin, Steve, 229–30, 231

Massachusetts General Hospital cafeteria example of environment design change, 81–82

Massimino, Mike, 117

mastery, 240–42

Mate, Gabor, 219

McKeown, Greg, 165

measurements

usefulness of, 202–204

visual, 195–96

Mike (Turkish travel guide/ex-smoker), 125–26

Milner, Peter, 105

mind-set shifts

from “have to” to “get to,” 130–31

motivation rituals, 132–33

reframing habits to highlight their benefits, 131–32

motion vs. action, 142–43

motivation

the Goldilocks Rule, 231–33

maximum motivation, 232

rituals, 132–33

and taking action, 260–61

Murphy, Morgan, 91

negative compounding, 19

Nietzsche, Friedrich, 260

nonconscious activities, 34n

nonscale victories, 203–204

novelty, 234

Nuckols, Oswald, 156

observations, 260

obstacles to getting what you want, 152

Olds, James, 105

Olwell, Patty, 93

1 percent changes

Career Best Effort program (CBE), 242–44

compounding effect of making changes, 15–16, 17–18

Sorites Paradox, 251–52

operant conditioning, 9–10

opportunities, choosing the right

combining your skills to reduce the competition, 225–26

explore/exploit trade-off, 223–25

importance of, 222–23

specialization, 226

outcomes

and behavior change, 29–31

outcome-based habits, 31

pain, 206–207

Paper Clip Strategy of visual progress measurements, 195–96

parenting applications of habit strategies, 267

Patterson, John Henry, 171–72

Phelps, Michael, 217–18, 225

photography class example of active practice, 141–42, 144