[[Books Index]] ## THE FUNDAMENTALS - Aggregation of marginal gains.. - The whole principle came from the idea that if you broke down everything... and then improve it by 1 percent, you will get significant increase when you put them all together.. - As these and hundreds of other small improvements accumulated, the results came faster than anyone could have imagined - 1 % Better every day. - Habits are compound interests of self-improvement. - Little things add up - 1 degree over a long distance bring you to a different destination - flying. - Time mangifies the effect, whether you feed it good or bad habits. - Habit double edged - it can build you up or cut you down. - Breakthrough moments are often result of many previous actions, which build up the potential required to unleash a major change. - At times it feel like you are going nowhere, the outcomes are delayed.  -- Plateau of latent potential - Mastery requires patience. - Forget about the goals, focus on system instead - Focus on the process of improving, not just the outcome. Make it a lifestyle, your identity. Then you don't have to wait for "achieving your goal" to be happy. - Focus on overall system, rather then a single goal. ## HOW HABITS SHAPE YOUR IDENTITY - Changing our habits is challenging because (1) We try to change the wrong thing (2) we - 3 layer of behavioural change - Focus on Outcomes, - Are about what you get. - Focus on Processes - Are about  what you do - Focus on Identity - Are about what you believe. - Instead of saying "No thanks i am trying to quit", say "I am not a smoker" - Most people don't even consider identity change when they set out to improve - This remind me of law of attraction. Your belief attract that frequency - Behind every system of actions are a system of beliefs. - There are a set of beliefs and assumptions that shape the system, and identity behind the habits. - Behavior that is incongruent with the self will not last. - The ultimate form of intrinsic motivation is when a habit becomes part of your identity. - True behavior change is identity change. - Your behaviors are usually a reflection of your identity. - Your belief and identity is double-edge,  what do you say about yourself, it will be that truth (law of attraction) - Don't get stuck in a mental grooves, a rut. - [[C202005171508 How to quickly get out of a rut.]] - - Progress requires unlearning. - Identity conflict - what does society, people, you say about you? - Becoming the best version of yourself requires you to continuously edit your belief, and to upgrade and expand your identity. ## Two step process to changing identity - 1\. Decide the type of person you want to be, 2. Prove it to yourself with small wins. - Your identity emerges out of your habits. Every belief is learned and conditioned through experience. - Your habits are how you embody your identity. The more you repeat a behaviorm the more you reinforce the identity associated with that behavior. - The more evidence you have for a belief, the more strongly you will believe it. - I become one through my habits. - Reminded me of Confucius, Your ritual changes you ... a gradual evolution, and suggestion. Every action you take is a vote for the type of person you wish to become. - The most practical way to change who you are is change what you do. (Even when you don't feel it at first) - Every time you practice the violin, you are a musician... - What evidence of your behavior to support you to be the kind of person you want to be? Gather evidence. - The real reason habits matter - You have the power to change your beliefs about yourself. Your identity is not set in stone. Habits...fundamentally they aren ot about having something, they are about becoming someone. - Your habits matters because they help you become the type of person you wish to be. ## HOW TO BUILD A BETTER HABITS IN 4 SIMPLE STEPS - Habits are our brain solution to skip trial and error and creates mental rules, IFTTT, to save energy. To move things from conscious to unconscious mind, to free us up to focus on other tasks, - Habits do not restrict freedom. When you have the fundamentals of life settled, you got more space and time for other things. - The science of how habits work - Cue - Triggers a behavior. Bits of information in our environment that predict a reward. - craving - The motivational force behind every habit. Every craving is linked to a desire to change your internal state. - Cues are meaningless unless they are interpreted. The thoughts, feelings, and emotions of the observer are what transform a cue into a craving. - Response - Actual habit you perform, (thought or action) - reward - End goal, whether they satisfy us or teach us. ## Author transform it into the four laws of behavior change. ### **Laws for Habit formation** 1. The 1st Law : Make it Obvious (Cue) 2. The 2nd Law: Make it Attractive (Craving) 3. The 3rd Law: Make it Easy(Response) 4. The 4th Law: Make it Satisfying (Reward) ### **Laws to break a bad habit** 1. Make it invisible 2. Make it unattractive 3. Make it difficult 4. Make it unsatisfying.