"Atomic Habits" by J. Clear

The 4 Laws of Behavior Change

Make it Cue: Discuss how to create clear cues for your English learning habits.
Make it Craving: Explore ways to make learning English more attractive and desirable.
Make it Response: Brainstorm strategies to simplify and ease the process of studying English.
Make it Reward: Identify ways to celebrate your progress and stay motivated.

Key words

friction

Strategies

Simplify Habits: Reduce friction by making habits easy to start.

Two-Minute Rule: Begin new habits with just two minutes.

Automation: Use technology to automate and simplify behaviours.

“Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time”

Key words

increase the odds, “ THE ODDS ARE IN YOUR FAVOR”

Strategies

Immediate Rewards: Reinforce habits with instant gratification.

Habit Tracking: Visual progress tracking to maintain motivation.

Never Miss Twice: If you miss a habit, get back on track immediately.

Accountability Partner: “We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.


A habit contract can be used to add a social cost to any behavior. It makes the costs of violating your promises public and painful.


Knowing that someone else is watching you can be a powerful motivator.”

Quote

“What is immediately rewarded is repeated. What is immediately punished is avoided.”

“The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time.

The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.”

Advanced Strategies

Goldilocks Rule

“ humans experience peak motivation when working on tasks that are right on the edge of their current abilities

“The greatest threat to success is not failure but boredom.


As habits become routine, they become less interesting and less satisfying. We get bored.


Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.


Professionals stick to the schedule; amateurs let life get in the way.”

“Habits + Deliberate Practice = Mastery”

“system for reflection and review.

“What went well this year?

What didn’t go so well this year?

What did I learn?

“My yearly Integrity Report answers three questions:


What are the core values that drive my life and work?


How am I living and working with integrity right now?


How can I set a higher standard in the future?”

Quotes

Every action you take is a vote for the type of person you wish to become.' - James Clear.

“Paul Graham, “keep your identity small.”

“The more you let a single belief define you, the less capable you are of adapting when life challenges you. ”

“Men are born soft and supple;
dead, they are stiff and hard.
Plants are born tender and pliant;
dead, they are brittle and dry.
Thus whoever is stiff and inflexible
is a disciple of death.
Whoever is soft and yielding
is a disciple of life.
The hard and stiff will be broken.
The soft and supple will prevail.
—LAO TZU”

“Habits deliver numerous benefits, but the downside is that they can lock us into our previous patterns of thinking and acting—even when the world is shifting around us. Everything is impermanent. Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you.”

RESOURCES

Videos

How to gain control of your free time | Laura Vanderkam | TED

Atomic Habits: How to Get 1% Better Every Day

Atomic Habits summary

Worksheet

Habit Stacking

Pre-session worksheet

Materials

Bolgs

Atomic habits to language learning