@juliecarstairs — 4x breakout selling Atomic Habits

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I need you to listen to what I'm about to say because if you want to completely change your life in one year, one thing you need to stop doing. You need to stop making vague promises to yourself. If you keep saying things like I'm going to work out more, read more, be more productive. Yeah, okay, does that sound great, but what does that actually mean? The first law of behavior change is to make it obvious. And these are the two things that you need to completely change build habit. First is called implementation intention and the second is called habit stacking. These are my key takeaways from chapter five of Atomic Habits. Make sure you're following if you want to become 1% better everyday of the month. To get really specific, tell your brain what it needs to do. #1. Use an implementation intention. The formula for this is I will [behavior] at [time] at [location]. Instead of saying I'm going to work out more, you're going to tell yourself exactly when it's going to happen. I will work out at 7:00 AM at my local gym. Put it in your calendar. Because once you've decided when you're going to do something, there's nothing left to decide. You just have to follow through with the plan. Next is habit stacking. #2: Habit stacking. You need to attach a new habit to something you already do every single day. And this is one of the biggest things that's going to set you up for success. By attaching a new habit to something you already do everyday, you're taking the thinking out of it. You don't have to remember anything. You don't have to make any decisions. You just do what comes next. The formula here is after I [current habit], I will [new habit]. For example, after I brush my teeth, I will lay out my gym clothes. You do that automatically everyday. You set yourself up for a successful morning. After I pour my morning coffee, I will meditate for five minutes. Your current habit is just going to become the reminder for your new one. So the more specific you are, the better. You wouldn't say, at lunch, I'm push ups. You'd say, when I close my laptop for lunch, I will immediately do 10 push ups. They're being very specific on something happening. Now, what you want to do with both of these, whichever one you decide, you can do them together. Write them down. And now your brain knows exactly what to happen. Start with something small that you want to implement into your day and work on that one for a few days before you start attaching 100 things to it, because you'll get overwhelmed and you'll give up on all of them. Make sure that you're good one at a time, and then once you're good with that, put something else in there. This will give you new plan. Tomorrow, chapter 6.

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