Recap of our last update

In the last update, we explored key insights from "Atomic Habits" by James Clear. By now, you know about the 4-step formula: make it obvious, attractive, easy, and satisfying. Identifying "core habits" and gradually adjusting our environment to support them is key. We also discussed the habit loop - cue, routine, and reward - and how intentional changes can lead to positive habits. The key takeaway: focus on small, consistent improvements in the environment for lasting behavior change. Now, let’s build up on that information.

The 3-Lessons

1. Once our habits become automatic, we stop paying attention to what we are doing.

2. Pointing-and-Calling raises your awareness for a non-concious habit.

3. The Habit Scoreboard. Having to be aware to change a habit.

Deep dive

Lesson 1: With enough practice and experience, we can pick up on cues that predict certain outcomes of a situation without conciously thinking about it. He adds that there are already certain actions that we don´t actively think about, but perform regardless. Like when we are hungry. We don´t neccessarily have to look at food (or a cookie like his example) to realize that we should eat something.

The most surprising thing about our habits is that we don´t have to be aware of the cue that triggers a habit. This makes it very useful but also very dangerous. Dangerous because you can fall back into bad habits due to this as well, since that certain cue is picked up automatically.

Speaking of awareness, let´s dive into the next lesson.

Lesson 2: Pointing and calling is a simple yet effective way to be more aware of a certain habit that is acted out non-conciously. Why? Because this method requires you to use multiple parts of your body.

Due to this we are more likely to notice a problem before something goes wrong. Thinking actively and loudly about a certain habit can greatly change the outcome.

Lesson 3: The greatest challenge with habit changing is a lack of being able to maintain awareness. To overcame this challenge, Clear introduces The Habits Scorecard. Here is what that system looks like.

• Wake up

• Turn the alarm off

• Go to the kitchen to drink some water

• Go to the toilet

• Go to the kitchen to make breakfast

• Eat breakfast

• Go to the toilet

• Check social media

• Brushing teeth

What you want to do next is, look at each behaviour and put a +, - or = next to it.

“+” defines a good habit

“-” defines a bad habit

“=” defines a neutral habit.

It could look like this:

• Wake up =

• Turn. the alarm off =

• Drink water +

• Go to the toilet =

• Make breakfast +

• Eat breakfast +

• Go to the toilet =

• Check social media –

• Brushing teeth +

What you want to do now, is just observing. Realize the good and bad habits, no judgement and no internal criticism. Thoroughly looking at your habits raises awareness as to which habits you want to stick to and which ones you might want to change. Having a scorecard like this sets a great foundation to changing a certain habit.

Examples

To elaborate the lessons, here are some examples Clear used to explain himself.

1. Lieutenant Commander Michael Riley saving an entire battleship due to his long experience. He ordered a missile-shot down, even though it looked identical to the own fleet on the radar. Noone was really sure how he did it, but he definitely made the right call thanks to his past efforts und understanding of certain cues.

2. The Japanese railway system. When it is time to leave, the operator will point at the timetable and state the time. Before the train departs, the staff members will point along and declare “All clear!”. This tiny habit can prevent great mistakes.

Chapter recap

In a rush? No problem. Here is a quick recap of what we learned today.

The most important factor for changing a habit is the awareness of a certain habit. When we repeat something very often, it becomes automatic and we are not aware of the cues that triggered that habit. That’s why it is so important to take a deep look at your habits and understand each one, in order to move on to the step of changing it.

Two systems you can use for this are the “Pointing-and-Calling-System” and “The Habit Scorecard”.

Here is a concise summary of those two systems.

The “Pointing-and-Calling-System” requires you to use multiple parts of your body and the concious thought of a habit while performing it. Read Example 2 to understand it better.

“The Habit Scorecard” is a simple list where you write down all of your habits that you automatically perform throughout the day but don’t conciously think about. Next to each habit you will want to write a “+” (good habit), a “-” (bad habit) or a “=” (neutral habit"). Then all you have to do for now is to observe and realize what your habits are. Making them obvious is an important foundation if you want to change them.

Thank you

Thank you so much for reading today’s notice. What is your favorite lesson of today? Feel free to send me a DM at [email protected] for feedback and questions. I read them all. I’ll catch you in the next one.