Caleb Graham’s Reviews > Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones > Status Update

Self control is overrated. Instead of using willpower to avoid doing something you know you shouldn’t, make it hard for yourself to do that thing. Move you phone out of the room during work etc

Implementation intentions: the best way to start a habit. Telling yourself when and where you will do said thing makes you accountable and psychologically makes it easier to stick to your new habit

Cue Craving Response Reward

Decide the tour of person you want to be. Prove it to yourself with small wins. Aka compounding habits

Three layers of behavior change. 1. Identity 2. Process 3. Outcomes

Most people try to change their habits like this 3 -> 2 -> 1

You should go like this 1 -> 2 -> 3

Systems > Goals

Goals set direction. Systems determine outcomes.

Problems arise when you spend too much time thinking about your goals and not enough time designing your systems.

Winners and losers have the same goals.

Goals restrict your happiness.

Very easy to slip into old habits after a goal is reached

Habit compounding goes both ways. Making poor decisions each day leads you to a lifetime of stress and underachievement