I incorporated two more walks into my day - one around 3 p.m. rolled around, I'd get up for an hour-long walk. and immediately felt in control versus "late to the party." The extra two hours per day allowed me to get a headstart on writing, and by the time 10 a.m. I was shocked to find out how much time I wasted on Netflix every evening - close to four hours - and how many consecutive hours I'd sit in a chair without getting up for a walk.Īfter this eye-opening audit, I began waking up at 5 a.m. When I read Clear's suggestion to "audit" my day by writing out every little thing I did for 24 hours, I found it painstaking, which is how I could tell it was going to be worth it.įirst, it made me realize that waking up at 7 a.m. I created more time and comfort in my day I try to have no more than five open tabs at any given time now, which are my email, Canva, Teachable, and one or two Google docs.ģ. I grabbed all of my desktop folders and put them in one "Omega" folder, so now I enjoy a pristinely empty screen that doesn't give me anxiety.įinally - this was the toughest - I began closing all my browser tabs before bed. Plus, all the tasks I start actually get done.Ĭlear's book inspired me to do the same inside my laptop, too. Now everything that crosses my mind is in that one journal rather than spread across 20-odd sticky notes. Getting rid of the clutter has helped me focus, and I no longer lose ideas. I stashed all my "extras" - my Kindle and any hardcover books, pencils, business cards, and highlighters - in my closet. The "essentials" on my desk now are my laptop, a podcasting microphone, a journal with a single pen, and a water bottle. It often indicates a user profile.Īfter reading "Atomic Habits," I set an alarm for 20 minutes so I'd get it done under pressure and separated everything into three piles: essentials, nice-to-have, and extras. Through consistent action and mindset shifts, individuals can reinforce their new identity and sustain positive habits for the long term.Account icon An icon in the shape of a person's head and shoulders. By embodying the identity of the person they want to become, readers can align their habits with their self-perception. Continuous Improvement and Identity:Ĭlear encourages readers to focus on the process of continuous improvement rather than solely fixating on the outcome. By making small adjustments, such as organising workspaces, removing distractions, or surrounding yourself with like-minded individuals, readers can create an environment that supports their desired habits and increases their chances of success. He suggests that individuals can optimise their environment to make desired behaviors more attractive and easily accessible. James highlights the influence of environment in shaping our habits. This approach eliminates decision-making and makes it easier to adopt new habits without relying solely on willpower. Clear explains that by linking a desired habit to an established routine, individuals can leverage the power of consistency and make habit formation more seamless. Habit stacking is a technique that involves attaching a new habit to an existing one. This framework empowers individuals to modify their behavior and create positive habits while eliminating negative ones. He guides readers to identify the cues that trigger their habits, the cravings that drive them, the responses they take, and the rewards they receive. By understanding how these laws interact, readers can design and shape their habits effectively. James introduces the framework of the Four Laws of Behavior Change, which are cue, craving, response, and reward. In his own words, “By breaking down big goals into smaller, actionable steps, readers can develop a sense of momentum and build successful habits that endure.” 2. James Clear emphasises the significance of small, incremental changes-what he calls "atomic habits." James encourages readers to focus on making small, manageable adjustments in their daily routines, as these compound over time to create significant and lasting results.
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