How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

the morning. So this was the perfect thing to combine the habit with. Remember how dopamine increases in anticipation of a reward and not the reward itself. I wanted this dopamine spike from wanting to drink coffee to start being associated with reading. My 2 minute rule was to read 1 page of The Daily Stoic by Ryan Holiday. Super simple, again at first all I was worried about was showing up and ingraining this habit. Then, little by little I acquired the habit until I reached about 90 minutes. For the bad habit I was trying to break To make the habit invisible, I started by making my phone as boring as possible, which required deleting a lot of apps.

I use the reprogramming tool to highlight the unattractive side of excessive social media consumption. Telling me things like… …consuming is the easy and lazy option of the masses, producing things is difficult but rewarding. Do I want to be a consumer or producer? Random scrolling through feeds is for losers. So try to present your bad habit in a way that makes it very unattractive to continue doing it. To increase friction, I left my phone out of sight while I worked in a drawer in another room. To make it unsatisfactory, I have an accountability partner, I ask my partner to enforce this habit.

The punishment is that if you see me using social media during work hours, I owe you 10 dollars. Here's how I've been using this fantastic book with great results so far, and I hope this

summary

has helped you

better

understand the concepts in this book. Go out and get a copy of this book if you haven't already, you will gain knowledge at a much deeper level, from all the stories and examples James Clear goes over some advanced techniques, not in this

summary

that will help you strengthen your

habits

. Thanks for watching. See you in the next video.