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Kindle Notes & Highlights
by
James Clear
Read between
November 1 - November 4, 2020
A habit is a routine or behavior that is performed regularly—and, in many cases, automatically.
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cue, craving, response, and reward
it lacked a good explanation for how our thoughts, feelings, and beliefs impact our behavior.
product of daily habits—not once-in-a-lifetime transformations.
be far more concerned with your current trajectory than with your current results.
magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.
results you want to achieve. Systems are about the processes that lead to those results.
The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.
The goal is not to read a book, the goal is to become a reader. ■ The goal is not to run a marathon, the goal is to become a runner. ■ The goal is not to learn an instrument, the goal is to become a musician.
The more you repeat a behavior, the more you reinforce the identity associated with that behavior.
do not change by snapping our fingers and deciding to be someone
The cue triggers your brain to initiate a behavior.
Cravings are the second step, and they are the motivational force behind every habit.
The response is the actual habit you perform, which can take the form of a thought or an action.
Rewards are the end goal of every habit.
avoid mixing the context of one habit with another.
You can break a habit, but you’re unlikely to forget it.
In follow-up studies, other scientists
Surround yourself with people who have the habits you want to have yourself. You’ll rise together.
our behavior is heavily dependent on how we interpret the events that happen to us, not necessarily the objective reality of the events themselves.
mind-set shift.
habits form based on frequency, not time.11
“The best way is to always stop when you are going good,”
The best way to break a bad habit is to make it impractical to do.
The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time. The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time. It completes the habit loop.
when we’re discussing immediate rewards—is the ending of a behavior.
The secret to maximizing your odds of success is to choose the right field of competition.
In short: genes do not determine your destiny. They determine your areas of opportunity.
Boiling water will soften a potato but harden an egg. You can’t control whether you’re a potato or an egg, but you can decide to play a game where it’s better to be hard or soft.
The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
The greatest threat to success is not failure but boredom.
by doing the same thing over and over. You have to fall in love
The tighter we cling to an identity, the harder it becomes to grow beyond it.
Habits + Deliberate Practice = Mastery ■ Reflection and review is a process that allows you to remain conscious of your performance over time.
The secret to getting results that last is to never stop making improvements.
Small habits don’t add up. They compound.
Likewise, suffering is the space between craving a change in state and getting it.
“He who has a why to live for can bear almost any how.”
How we feel influences how we act, and how we act influences how we feel.
