“ATOMIC HABITS”, by James Clear, TurboMind Book Summary and Review

“Atomic Habits”, Easy and Proven Ways to Build Good Habits and Break Bad Ones by James Clear, TurboMind Book Summary by Miguel De La Fuente. https://www.turbomind.com/

“ATOMIC HABITS”, by James Clear, TurboMind Book Summary and Review

“Atomic Habits”, Easy and Proven Ways to Build Good Habits and Break Bad Ones, by James Clear, TurboMind Book Summary by Miguel De La Fuente. https://www.turbomind.com/


You can get the book here: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299
Watch him on Youtube: https://www.youtube.com/watch?v=U_nzqnXWvSo
You can visit James here: https://jamesclear.com/atomic-habits

by Miguel De La Fuente, Founder of turbomind.com.
Contact me Through WhatsApp or Telegram for a 30-Minute Free Coaching Session. I love helping people and Businesses become Exceptional. +507-62463797.

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James Clear offers an awesome book about habits, how to stop destructive patterns and how to create empowering ones. This is a great book. I highly recommend it.

James started writing about habits in 2012 and he became a world expert in just about three years.

It shows the power of habits, and how most of what you do is on autopilot.

Here are some of the most important ideas I learnt from the book….

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We rarely notice the habits that are running out lives, or the absence of them. After years of mental and physical programming we automatically shift on automatic patterns of thinking and acting, as tying the same shoe first each morning.

About 50% of the actions you take on a given day are done out of habit. However, this is a conservative measure. The true measure of certain habits is much bigger. Some actions can take a few seconds but the effect last for a long time.

Every day there a handful of moments that deliver a huge impact. These are decisive moments. Deciding between exercise just after you wake up or not can have a lasting impact on your day.

What is a Habit?

A habit is a repeated behavior that has been repeated enough to make it automatic. Once a habit if firmly rooted in your life, it´s mostly unconscious and automatic.

The ultimate purpose of a habit is to solve the problems of life spending as little energy, effort and time as possible.

But you can change it by making small adaptations.

To become the best version of yourself requires you to continuously edit your beliefs, upgrade and expand your identity and a constant and never ending improvement. In other words, the commitment to become better no matter what.

Habits are mental shortcuts learned from experience. It’s a memory of the steps your previously took to solve a problem in the past.

THE PROCESS OF DEVELOPING A HABIT

The process of building a habit can be divided in 4 steps: cue, craving, response and reward.

Atomic habits refer to a tiny change, a marginal gain, a 1% improvement that is part of a larger system, in order to create extraordinary results.

There are some power points from the book:

1.       How tiny changes on improvement can create huge differences in performance and results. It´s the 1% that doesn´t make an “apparently” big difference.

2.       Habits are the compound interest of self-improvement, same as money. On a daily basis it seems there is no difference but when you compound it on months and years it creates a completely different destination. It´s when you look back years after that you see the difference. It’s hard to appreciate on a daily life.

3.       We tend to dismiss small changes and improvements because they don’t seem to make a noticeable difference in the present moment. Unfortunately, the small pace of personal transformation makes it easy to adopt destructive patters. Your outcomes are always a lagging measurement of your personal habits. Your weight is a lagging measurement of your eating and lifestyle habits. Time will magnify whatever you do or don’t do.

4. Breakthrough MOMENTS are usually the result of many previous actions for a period of time which accumulate to create a major transformation. Cancer spends 80% of its time undetectable then invades the body like an army. Bamboo is nowhere to be seen in the first 5 years while its building a huge root system before exploding 90 feet in about 6 weeks.  You need to cross a critical threshold until huge changes occur. The challenge is that many times you don’t see changes happening fast enough and you give up. The MOST powerful outcomes are usually delayed. In order for habits to make a meaningful difference they need to persist long enough to break this plateau, what James calls the “Plateau of Latent Potential

5. Building a good habit are like cultivating a delicate flower one day at a time while breaking a bad habit is like uprooting an oak within us.

6. Forget about goals and focus on the systems to create those goals. The systems are the processes that create those goals. Focus on your actions, on your rituals and habits.

Systems are great for making progress while goals are great for setting direction.

But I ask myself, isn’t creating a system a worthy goal itself? In other words, to have a great system can be a goal by itself.

7. Few things have a more powerful impact on your life than changing or improving your daily habits.

8. There are 3 levels of behavior change: Outcomes, processes, and identity. If you identify yourself with being a smoker it’s very hard you will change. Your identity which is the deepest layer doesn’t support it. It´s more powerful to focus on who you want to become. Behavior that is incongruent with the self will not last. The ultimate form of motivation is when a habit forms part of your identity, “I am the person who is this”.

Becoming the best version of yourself requires you to continuously edit and improve your beliefs, and to expand your identity.

The more you repeat a behavior the more you reinforce the identity associated with that behavior. Do the action and become the person. Become the person and reinforce the action. On the other hand, every time you choose to perform a bad habit you reinforce that identity. New identities require new evidence.



So,
1. Decide the person you want to be
2. Prove it to yourself with small actions and wins.
Ask yourself, who is the type of person what could get the outcome or result I want?

9. Pointing and calling is a great tool to avoid mistakes and become more conscious of your actions, here you are calling out loud what you are doing. It reduces errors by up to 85% (you are identifying the details and calling them aloud). If you are going to grab another potato chip bag you tell yourself aloud: “I am about to grab this potato chip bag, but I don’t need it, these chips will cause me to gain weight, feel bad and accelerate aging” (create your own version)

10. A great way to start a new habit is what is called “Implementation Intention”, is basically a plan you are making beforehand about when and where to act. “When X situation arises I will perform response Y”.
Something like this, “When its 6 o’clock a.m. I will get out of bed like a rocket full of energy and vitality”. This type of planning and creating the right wording structure helps your brain identity what it supposes to do.
Hundreds of studies have sown that implementation intention works really well for sticking to your goals.

11. Environment is as important or more as motivation. Design your environment so it helps you live your values. Make the cues of good habits obvious in your environment. Gradually your habits become associated with a single trigger. It’s easier to build new habits on a new environment because you are not influenced by old cues. Create a more disciplined environment.

12. The 4 keys t creating a good habit are: Make it obvious. Make it attractive. Make it easy. Make it satisfying.

13. The 4 ways to break a habit: Make it invisible. Make it unattractive. Make it difficult. Make it unsatisfying.


14. The most effective thing you can do to build better habits is to JOIN a culture where you desire behavior is the standard or normal behavior. New habits seem achievable when you see others doing them. If you are surrounded by great entrepreneurs, you are more likely to develop the habits of great entrepreneurs and become one.

Nothing sustains the motivation better than belonging to a tribe.

15. Repetition and re-framing is key to transformation. A great example if “Allen Carr´s Easy Way to Stop Smoking”.

He repeats over and over in the book things like;

-You think you are quitting something but you are not quitting anything because cigarettes do nothing for you.

-You think something is something you need to do to be social but you it’s not. You can be social without smoking.

-You think smoking is about relieving stress but it’s not. Smoking does not relieve your nerves, it destroys them.

-get clear in your mind, you are losing mothing, you are making positive gains not only in health, energy, money, but also in confidence, self-respect, freedom and most importantly in the length and quality of your future life.

So smoking becomes unattractive. This is a great example of the power of repeating an idea and re-framing a concept.

Things like when I get tired I take 3 deep breaths and smile. You are associating an action into a feeling or result.  

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The more you repeat an action the more the structure of your brain changes to become efficient in that activity.

This is called long-term potentiation, which refers to the strengthening of connections between neurons in the brain based on recent patterns of activity. This is also called the neuroplasticity.

With each repetition, cell to cell connections improve and tighten. This was first describe by Donald Hebb in 1949 and its referred as the Hebb´s law: Neurons that fire together wire together.


Repeating a habit creates physical changes in the brain.

Musicians, the cerebellum, critical for physical movements is larger than non-musicians.
Mathematicians have increase grey matter in the inferior parietal lobule which plays an important part in calculations. Its size is correlated to the amount of time doing the activity.
-London taxi drivers have the hippocampus, a region of the brain that involves spatial memory, significantly larger than non-taxi drivers. Even the hippocampus decrease when a taxi driver retires because it’s not being used. A muscle not being used it atrophies.

16. To develop a habit, the more you repeat it the easier it becomes a habit.

If you want to lose weight, get in great shape, the more frequent you exercise or work out the easier it becomes. Its better 20 minutes every single day than 2 hours once a week.

17. The POWER of DECISIVE moments and actions. Some small actions have huge impact on other habits AND ON YOUR FINAL DESTINATION. They are like forks on the road.

 There are decisive actions during the day that affect the outcome of the day, and many other actions. The decision between cooking at home or dining out creates a whole different scenario. The decision to exercise just after you woke up or not doing it creates a whole different feeling and day.

Pay close attention to decisive moments.

Buying a water filter is a one-time action that affects many moments, many days. This one-time action is very powerful.

Ask yourself, what small action can I take now that will massively and positively affect my future?

A single choice can deliver returns again and again.

18. MAKE IT AS EASY AS POSSIBLE TO START: Small habits make a huge difference. Reading one page a night, doing 10 pushups is the step that takes you to more of that. Initiates a habit. Creates momentum and reduces or eliminates the frustration of not doing what you know you should be doing.

If you have to read 3 hours, start with 5 minutes reading.

The more you ritualize the beginning of a process, the more likely it becomes a standard habit in your life.

The 2-minute Rule; “When you start a new habit it should take less than 2 minutes to do”. So, it becomes very easy to start it.  Whatever you have to do that you are not doing start with 2 minutes and then increase.

19. MARK PROGRESS: One of the most satisfying feelings is marking progress. Find a way to rack and mark progress. Track your habits in a way that rewards making progress, even if it’s only visually and emotionally. Try not to break the chain.

You can use two jars, for example, one full, one empty, and with every sales call, you move one paperclip from the full jar to the empty one.

You can do this with almost anything, or activity.

20. Have an accountability partner to keep an eye on your agreements and promises. Just knowing someone is watching is a great way to put pressure on yourself to do what you set up to do, regardless you feel like it or not.

21. Play a game that the odds are in your favor. Play a game that favors your strengths. Work hard on the things that come easy. Choose the right field of competition. Habits are easier when they align with your natural abilities. Choose the ones that best suit you.


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You can ask these great questions,

-What feels like fun to me but work to others?

-What makes me lose track of time?

-Where do o get greater returns than the average person?

-What comes naturally to me?


Specialization is a great way to overcome bad genetics. The more you master a specific skill the harder it becomes for others to compete with you. Our genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.

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In Summary:

Make a commitment to tiny, sustainable, unrelenting improvements.

Success is not necessarily a one-time event. It’s not a goal to reach. There is no finish line. Its more an improvement system, an endless process to refine. You got to improve the system, your daily system.

It’s a continuous process. It never stops. There is no finish line. These is no permanent solution. It’s a continuous adaptation.

The secret to an extraordinary life, and getting spectacular results is to never stop making small improvements.

It’s amazing what you can build if you just don’t stop. It’s amazing the business you can build if you don’t stop working and improving.

Its extraordinary the body you can build if you don’t stop training and exercising.

Its spectacular the fortune you can create by saving and investing.

Small habits don’t just add up, they compound.

It’s the 1% that makes all the difference. 1% improvement.


In my experience, these are One of the best ways to change or improve anything are,

1. Defining Your Outcome. It’s very hard to change something you don’t know what it is. This is the most important step in your transformation. What is your outcome? What do you want to change? Be specific. It’s not enough to want more money. You got to be specific.

2. Track it!. When you track something specific you become aware of what you are doing and tend to automatically improve it.

3.  Make Deals with Yourself constantly to keep motivation and improvement: “I work for 50 minutes and I relax for 10”. Or something like “I do 10 pushups and I spend 10 minutes on social media”

4. Input: Read something regarding whatever you want to improve or change. This also include watching videos, talking to people about that specific area.

5 EVALUATE:  Constant evaluation and improvement. Evaluate and adjust. Edit your beliefs, your identity and your behavior. 

By Miguel De La Fuente. Call him for a Coaching Package at WhatsApp (507) 62463797

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WORDS AND PHRASES

Neuroscientists
behavior phycologist
long term potentiation

Ask yourself, what small action can I take now that will massively and positively affect my future?

What feels like fun to me but work to others?

What makes me lose track of time?

-Where do o get greater returns than the average person?

-What comes naturally to me?


what can I become the best in the world at, or the top 10% in the world?

Where do o get greater returns than the average person?

. Play a game that the odds are in your favor. Play a game that favors your strengths. Work hard on the things that come easy. Choose the right field of competition. Habits are easier when they align with your natural abilities. Choose the ones that best suit you.


Specialization is a great way to overcome bad genetics. The more you master a specific skill the harder it becomes for others to compete with you. Our genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.

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TurboMind Inspiration Accessories, “Refuse Limitations”, https://www.turbomind.com



MY FAVORITE BOOKS ON WINNING

If you are looking for other exceptional books on mental training as well as mental toughness here are my favorites, the ones I have personally read:

Download Now my TotalSuccess App, Your Daily Medicine against being “average”,   for my most important ideas about these exceptional books.  This app will help you develop the ultimate vision for your life and steps to get there.

  1. How Champions think by Dr Bob Rotella, https://www.turbomind.com/how-champions-think-by-dr-bob-rotella/
  2. An IRON WILL, by Orison Swet Mardin, https://www.turbomind.com/an-iron-will-what-all-great-men-have-in-comon/
  3. The Champion´s Mind, by Jim Afremov.
  4. With winning in Mind, by Lanny Bassham, https://www.turbomind.com/with-winning-in-mind-by-lanny-bassham/
  5. Chasing Excellence, by Ben Bergeron, https://www.turbomind.com/chasing-excellence-by-ben-bergeron/
  6. Mind Gym, by Gary Mack, https://www.turbomind.com/mind-gym-gary-mack-turbomind-book-club/
  7. Tom Coughlin, by him, https://www.turbomind.com/tom-coughlin-earn-the-right-to-win-best-ideas/
  8. No Limits, by Michael Phelps, https://www.turbomind.com/no-limits-by-michael-phelps-the-will-to-succeed-turbomind-com-book-club/
  9. Relentless by Tim Grover, https://www.turbomind.com/relentless-from-good-to-great-to-unstoppable-by-tim-s-grover-summary-by-miguel-de-la-fuente/
  10. Unbeatable Mind, by Mark Divine, https://www.turbomind.com/unbeatable-mind-mark-divine-turbomind-com-bookclub/
  11. Get the Life You Want, by Richard Bandler.
  12. Can´t Hurt Me, by David Goggins, https://www.turbomind.com/cant-hurt-me-by-david-goggins-turbomind-book-club/
  13. Make Your Bed, by Admiral William H- McRaven, https://www.turbomind.com/make-your-bed-by-admiral-william-h-mcraven-turbomind-bookclub/
  14. The 10X Rule by Grant Cardone, https://www.turbomind.com/the-10x-rule-the-difference-between-success-and-failure-book-summary/
  15. Discipline Equals Freedom. Jocko Willink, https://www.turbomind.com/discipline-equals-freedom-by-jocko-willink/
  16. RAFA, by Rafael Nadal, https://www.turbomind.com/rafa-by-rafael-nadalbook-summary/
  17. How to Win by Mark Cuban,https://www.turbomind.com/how-to-win-by-mark-cuban-book-discussion/

I keep updating this list regularly….

by Miguel De La Fuente, Founder of turbomind.com.
Contact me Through WhatsApp or Telegram for a 30-Minute Free Coaching Session. I love helping people and Businesses become Exceptional. +507-62463797.

Absolutely UNSTOPPABLE, TURBOMIND DAILY INSPIRATION, by Miguel De La Fuente, https://www.turbomind.com/. World Leader in Inspiration and Creating Hope.

“ATOMIC HABITS”, by James Clear, TurboMind Book Summary and Review
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