James gives great actionable advice you can implement and use to shift your mindset to conquer your goals. It's all about small things done every day and eventually, with the value of compounding, you'll be able to accomplish more than you could imagine
Rating: 5/5
If you get 1% better every day for a year, you will end up 37x better
A 1% decline here and there compounds over time
Success is the product of daily habits
The most powerful outcomes are delayed and you will facer a valley of disappointment
Forget about the goals, focus on the systems
Don’t focus on what you want to achieve but focus on who you wish to become
True behaviour change is identity change
Progress requires unlearning
You will become your habits
Decide on the person you want to be and prove it to yourself with small wins
Habits are built in 4 steps: cue, craving, response, reward
Creating good habits: make it obvious, attractive, easy and satisfying
Breaking bad habits: make it invisible, unattractive, difficult and unsatisfying
Say out loud what you’re doing to make the unconscious conscious when in a bad habit
People who make a plan for what and where they will perform a new habit are more likely to follow through
Dident effect: obtaining a new possession often creates a spiral of consumption that leads to additional purchases
Habit stacking: stack a new habit on top of another one
Environment is the invisible hand that shapes human behaviour
Avoid mixing the context/environment of one habit with another
One of the best ways to remove a bad habit is reduce exposure tot he cue that causes it
It is the anticipation of a reward - not the fulfillment of it - that gets us to take action
Temptation bundling: link an action you want to do with an action you need to do
Join a culture where your desired behaviour is normal and you have something in common with people
A craving is a specific manifestation of a deeper underlying motive
Reframe your habits to highlight benefits rather than drawbacks
To master a habit, start with repetition, not perfection
Focus on taking action, not being in motion
Make your habits easy to accomplish. Add by subtraction, make it convenient
When you start a new habit, it should take less than 2 mins to do so
Master the habit of showing up
Success is sometimes less about making good habits easy than bad habits hard
Use commitment devices which reduce the change you get caught up in a bad habit
What is rewarded is repeated. What is punished is avoided.
Incentives can start a habit, identity sustains it
Visual measures like moving a marble provide clear signs of progress
Don’t let losses eat into your compound. Never miss 2 days in a row
The more immediate the pain, the less likely the behaviour
Find an accountability partner or create a habit contract
Genes don’t determine your destiny, they determine your areas of opportunity
Choose the habit that best suits you, not the one that is most popular
Work on things that come easy to you
Professionals stick to a schedule, amateurs let life get in the way
The greatest threat to success is not failure, it’s boredom
Habits + Deliberate Practice = mastery
Annual review: what went well this year? What didn’t go well this year? What did I learn?
Keep your identity small
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