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Atomic Habits by James Clear
Study online at https://quizlet
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Why does your brain build habits?: The process of habit formation begins with
trial and error
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With practice, the useless movements fade away and the useful actions get reinforced
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They satisfy us
2
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What two reasons challenge us when we try to change our habits?: 1) We
try to change the wrong thing
2) We try to change our habits in the wrong way
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What is the reason we slip into motion rather than taking actions?: Most of
us are experts at avoiding criticism
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What is the Hebb's Law?: "Neurons that fire together wire together"
Strengthening of connections between neurons in the brain based on recent patterns of activity
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What is the difference between goals and systems?: Goals are about the
results you want to achieve
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If you are an entrepreneur, your goals might be to build a million-dollar business
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Cue
2
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Response
4
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What is the "aggression of marginal gains"?: A philosophy of searching for a
tiny margin of improvement in everything you do
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com/_8aogao
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You just need to get your reps in
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What is an implementation intention?: A plan you make beforehand about
when and where to act
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Lean Production: E
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The Japanese companies eliminating every point of friction in
the manufacturing process
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Compared to American workers, they took three times as long to
assemble their sets compared to Japanese
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What is a two minute rule?: When you make a new habit, make it less than two
minutes
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g
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Create a gateway habit!
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g
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The more obviously available a product or service is, the more likely you are to try
it
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2/7
Atomic Habits by James Clear
Study online at https://quizlet
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results?: The book assigns us
to focus on the current trajectory over current results
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Your net worth is a lagging
measure of your financial habits
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Your knowledge is a lagging measure of your learning habits
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You get what you repeat
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What are the four laws of behaviour change?: Cue = Make it obvious
Cravings = Make it attractive
Response = Make it easy
Reward = Make it satisfying
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Fill out habit
scorecard
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Use implementation intention
3
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Design your environment
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Remove the cues of your bad habits from your environment
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We are more
likely to notice cues that stand out
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It's something very different to say
I'm the type of person who is this
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How is a belief formed or learned?: Every belief, including those about yourself, is learned and conditioned through experience
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When you make your bed each day,
you embody the identity of an organised person
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How does the book describe the processes creating identity-based
habits?: Work backwards from the results you want to the type of person who could
get those results
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G
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3/7
Atomic Habits by James Clear
Study online at https://quizlet
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27
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How do you make habits easier?: Habits are easier to build when they fit into
the flow of your life
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Decide the type of person you want to
be
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Prove it to yourself with small wins
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Explain what cue, craving and response is in regards to rewards: Cue is
about noticing the rewards, Craving is about wanting the reward and Response is
about obtaining the reward
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According to the book, how does one start making a difference?: Habits
need to persist long enough to break through this plateau - Plateau of Latent
Potential
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It is often because you have not yet
crossed the 'Plateau of Latent Potential'
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Are cultures important when setting habits?: Whatever habits are normal in
your culture are among the most attractive behaviours you'll find
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If you grow up in a family that rewards you for your chess
skills, playing chess will seem like a very attractive thing to do
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Are dopamine only released when you experience pleasure?: Dopamine is
not only released when you experience pleasure, but also when you anticipate it
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And whenever dopamine rises, so does your motivation to act
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Are our behaviours defined by the objects in the environment?: No
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You already have something in common with the group
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How do the close people affect motivation level?: Nothing sustains motivation better than belonging to the tribe
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But these habits and behaviours maintained their attractiveness,
in part, because they were valued by their culture
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How do you avoid bad habit?: Just as we are more likely to repeat an experience when the ending is satisfying, we are also more likely to avoid an experience
when the ending is painful
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1 Use reinforcement
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4
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When avoiding a bad habit, design a way to see
the benefits
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3 Use a habit tracker
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"
4
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When you forget to do a habit, make sure you get back on track
immediately
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How do you make habits unsatisfying?: 4
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Ask
someone to watch your behavior
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6 Create a habit contract
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These associations determine whether we predict a habit to be worth repeating or
not
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Increase friction
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5/7
Atomic Habits by James Clear
Study online at https://quizlet
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Use a commitment device
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How to make habits attractive? The 2nd law: 2
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Pair an action you want to do with an action you need to do
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2 Join a culture where your desired behaviour is the normal behaviour
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3 Create a motivation ritual
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Reduce friction
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2
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Prepare your environment to make future actions easier
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Master the decisive moment
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4
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Downscale your habits until they can be done in two
minutes or less
5
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Invest in technology and one-time purchases that lock in
future behaviour
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How to make habits unattractive? The 2nd law: 2
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Highlight the benefits of avoiding your bad habits
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What are the habits of three groups we imitate ?: We imitate the habits of
three groups in particular:
1
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The many
3
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What factor of an experienced will cause it to be repeated?: Satisfaction
49
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Named after the work of professor David Premack, the principle
states that "more probable behaviours will reinforce less probable behaviours
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What is temptation bundling?: Temptation bundling works by linking an action
you want to do with an action you need to do
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com/_8aogao
E
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Bundling watching Netflix (the thing he wanted to do) with riding his stationary
bike (the thing he needed to do)
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What is the best approach to make the ending of our habits satisfying?: The best approach is to use reinforcement, which refers to the process of using
immediate reward to increase the rate of behaviour
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What is the best way to make a bad habit impossible?: Make it impractical
to do
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