I read 7 books about habits. This makes studying ADDICTING
Summary
TLDRThe video discusses the powerful role of habits in shaping our daily lives and overall success. It explains how habits control many of our actions, often without us realizing it, and how small habit changes can have significant impacts. Using concepts from books like 'Atomic Habits' and 'The Power of Habit,' the video breaks down the cycle of habits into cues, routines, and rewards. It emphasizes the importance of creating positive habits and offers tips to break bad ones by adjusting environmental cues and making tasks easier or harder to do.
Takeaways
- ๐ Habits are powerful and dictate a large portion of your daily life and decisions.
- ๐ก Developing positive habits, like studying or working out, can drastically improve productivity and success.
- ๐ Habits form through repetition and follow the cycle of cue, routine, and reward.
- ๐ฑ External cues, like seeing your phone, or internal cues, like boredom, trigger habitual behaviors.
- ๐ฏ Creating instant rewards is key for forming new positive habits, as long-term benefits are often too delayed to be motivating.
- ๐ Bad habits, like procrastination or scrolling social media, are easy to form due to instant gratification.
- ๐ Breaking bad habits requires removing cues and adding friction to make them harder to perform, like turning off notifications or keeping junk food out of sight.
- ๐น Make good habits easier to form by reducing friction, such as keeping study materials or workout gear readily accessible.
- ๐ Repetition and investment in habits strengthen them over time, making them more automatic.
- ๐ง Reframe new habits as opportunities, not obligations, to create a positive mindset and enhance motivation.
Q & A
What lesson did the speaker's mom teach them about habits?
-The speaker's mom taught them that the scariest thing in life is habits. She emphasized the importance of speaking nicely and properly, especially in formal contexts like talking to elders.
Why does the speaker believe habits are so powerful?
-The speaker believes habits are powerful because they control at least 50% of daily actions and decisions. Habits dictate what becomes normal, shaping people's lives automatically, much like an embedded code in a robot.
What is the key difference between good and bad habits according to the speaker?
-Good habits, like studying, tend to have delayed gratification, making them harder to form. Bad habits, like scrolling through social media, offer instant gratification, which makes them easier to form.
How does the speaker describe the habit loop?
-The habit loop consists of five key elements: cue, routine, reward, craving, and repetition. The cue triggers the routine, the routine leads to a reward, and the craving motivates the continuation of the routine. Repetition is necessary to solidify the habit.
What role does the 'cue' play in forming habits?
-The 'cue' is the trigger that starts the automatic behavior. It can be external, like seeing your phone in the morning, or internal, like feeling bored or curious.
Why is instant gratification problematic for forming good habits?
-Instant gratification makes bad habits easy to form because the reward is immediate. In contrast, good habits like studying have rewards that are delayed, making them harder to reinforce as there's no immediate pleasure.
How does the speaker suggest dealing with bad habits?
-The speaker suggests removing cues that trigger bad habits, adding friction to make the habit harder to perform, and using techniques like turning off notifications or clearing away distractions.
What is 'habit stacking' and how can it be useful?
-Habit stacking involves linking a new habit with an existing habit. For example, reviewing flashcards right after brushing your teeth. This technique makes it easier to integrate new habits into daily routines.
Why is it important to create artificial rewards when trying to form good habits?
-Creating artificial rewards helps reinforce good habits, which usually have delayed gratification. By setting milestones or tracking progress, like taking progress photos when working out, you make the habit more rewarding in the short term.
What is the 'fog behavior model' and how does it relate to habits?
-The 'fog behavior model' states that an action is performed when both the ability and motivation exceed a certain threshold. If something is difficult, even a high motivation won't result in action. Conversely, making a task easier increases the chances of performing the habit.
Outlines
๐ค The Power of Habits in Daily Life
The author reflects on how their mother's advice about habits being 'the scariest thing in the world' shaped their understanding of behavior. They explain how habits control most daily decisions, like scrolling TikTok or eating junk food, without people realizing it. Habits can be dangerous because they become automatic scripts in our minds. However, if we control our habits, we can gain control over our lives. This is what distinguishes successful people from others, as even small improvements in habits can significantly impact productivity and overall quality of life.
๐ฑ Breaking the Cycle: Understanding Habit Formation
The author dives into the science of habit formation, emphasizing the cycle of cue, routine, and reward. For example, waking up and seeing your phone triggers a routine of scrolling, which is reinforced by the immediate reward of relieving boredom. The author explains that habits form when the brain links a cue to a routine and reward, but this process is more challenging when the reward is delayed, like studying for an exam. Bad habits are easy to form because of instant gratification, while forming good habits is difficult due to delayed rewards.
๐ The Role of Craving in Habit Formation
Craving plays a crucial role in habits, as it triggers the urge to perform the routine in anticipation of a reward. Even when a person uses willpower to resist, the craving remains, making it easier to fall back into the habit. For example, notifications on your phone can cause an indirect craving to check it. The author recommends reducing exposure to triggers like notifications to break bad habits. Repetition is necessary for habits to form, and investments of time, energy, or money into something strengthen the habitual attachment.
๐ Motivation and Ability: The Fogg Behavior Model
The author introduces the Fogg Behavior Model, which suggests that habits are formed when motivation and ability combine to exceed a certain threshold. The easier it is to do something, the more likely the habit will form, regardless of motivation. The author provides examples of how reducing friction in performing tasks can help form good habits and suggests increasing friction to break bad habits, such as turning off your phone or clearing junk food from your environment.
๐ฏ Creating Rewards and Overcoming Delayed Gratification
To form good habits, the author suggests creating artificial rewards to overcome the challenge of delayed gratification. For example, taking progress pictures at the gym or testing yourself regularly while studying helps create visible milestones, making it easier to stick to the habit. They also advise removing cues that trigger bad habits and stacking new habits with existing ones to make them easier to perform. By changing how habits are perceived and focusing on long-term goals, people can increase their chances of forming successful habits.
๐ Positive Mindset: Viewing Habits as Opportunities
The final paragraph emphasizes viewing habits as opportunities rather than obligations. Framing habits positively, such as seeing exercise as an opportunity to get fit rather than a way to avoid gaining weight, can help make the habit more enjoyable. The author concludes by promoting their program, 'Student Accelerator,' which aims to help students become more productive and achieve their goals.
Mindmap
Keywords
๐กHabits
๐กCue
๐กRoutine
๐กReward
๐กCraving
๐กInstant Gratification
๐กDelayed Gratification
๐กRepetition
๐กFrictions
๐กInvestment
Highlights
Habits are the scariest thing because they control much of what we do daily.
50% of daily decisions and actions are driven by habits, from waking up late to spending hours on social media.
Habits act like an embedded script in a robot's code, dictating behavior without conscious thought.
Successful people have productive habits, such as studying, which sets them apart from those who spend time on distractions.
Improving small habits can have a significant impact on productivity and quality of life.
The science behind habits: cues trigger routines that provide rewards, which reinforces the habit cycle.
External cues (like seeing your phone) and internal cues (like feeling bored) start the habit cycle.
Immediate rewards are necessary for habits to register in the brain, which is why instant gratification makes bad habits easy to form.
Delayed rewards, like studying for long-term success, are harder to form into habits due to the time gap between the action and the benefit.
Artificial rewards and small milestones can help reinforce good habits by creating more immediate satisfaction.
Repetition is essential for habits to form, as repeating actions builds automatic behavior over time.
Investment in time, energy, or money strengthens habits, as people are more likely to continue what theyโve invested in.
Social media is particularly addictive because people feel invested in their posts and connections, making it hard to break the habit.
The Fogg Behavior Model explains how the difficulty of an action and motivation level affect whether a habit is performed.
Making bad habits harder to perform (like putting your phone out of reach) and making good habits easier (like having study materials readily available) can improve habit formation.
Transcripts
when I was younger my mom would always
tell me this
Steven and what that means is the
scariest thing in this world are habits
and basically she was saying in the
context of speaking nicely my prayers
have always been pretty serious about
like speaking nicely and like honorifics
and speaking to ads in like the proper
way and it makes sense for it's a good
life skill and I'm grateful for that and
basically she was saying like I needed
to get rid of the habit of speaking
informally cuz it might slip out when
I'm talking to my relatives or someone
older than me in Korea yo what's good
you what
good and like it's pretty serious there
right and then I didn't pay much
attention to it cuz I always thought
that habits weren't that big of a deal
you know at least 50% of the things you
do each day and the decisions you make
are all driven by habit so that means
when you spent like 4 hours yesterday
scrolling on Tik Tok or you have that
junk food or when you woke up at 8:00
instead of 6:00 you slept past your
alarm or yesterday where you just like
watch that random YouTube video those
were all actually just your habits
habits are controlling your life habits
are so so dangerous because it dictates
what becomes normal for you and it's
it's kind of like the embedded script
inside like a robot's code you know you
just tend to go down that path of
playing that same code again again and
again and so since habits toate your
life if you can dictate your habits you
can start to control your own life it's
what separates the winners from the
losers it's the people that have the
Habit to sit down and study compared to
the person who has the Habit to sit down
and scroll that will smoke you in the
exam will'll get the job you want the
wife you want and take everything that
you want successful people just have
made a habit to do what they do because
habits make up so much of your life even
small improvements in your habit can
have a big impact in your productivity
and quality of life I read the power of
habits Atomic habits tiny habits Hooks
and a mind for numbers and I teach you
how you break your own habits to make
stuff like studying addicting chapter
one the science behind
habits all habits follow this Q routine
reward craving repetition and belief and
so to get the best out of this and for
you to actually like see results as we
go through this like each of the steps
think of like a bad habit or a good
habit that you want to do and write down
like next to each of the steps how it
applies to that habit and so for me I'll
choose one that we all do just picking
up your phone and scrolling the C is
what starts the automatic automation
like the program start running inside
your brain it's also called The Prompt
or the trigger and it can be external or
it can be internal for example waking up
in the morning and seeing your phone
next to you on the bedside is an
external queue because you can
physically see it whereas an internal
queue might be you're bored or you're
curious what your friends like post on
Instagram if you're just like bored and
you want to like scroll right that's an
internal queue a better example on one
that they use in the book is an external
queue might be like you seeing your dad
drinking coffee in the morning whereas
an internal que might be you feeling
tired in the morning and the routine is
what you automatically do once the
program starts to run so the routine
might be you waking up reaching for your
phone lying down and scrolling the
reward is the positive Sensation that
your brain Associates with the routine
or completing the routine this is what
gives your brain a reason to execute the
routine in the first place normally it's
a pleasurable experience or it's a
relief from something negative that's
why procrastination acts as the reward
because you're getting relieved from
like the fear having to do the big thing
and you're able to do something that's
easier or it also could be pleasurable
such as easting junk forood like it
feels nice in the moment it could be
playing video games it feels fun in the
Moment Like These all act as the reward
however a very very important point is
that the reward must be an immediate
part of the habit for it to register in
your mind you can imagine like this
whole set of things your brain has to
link that reward to the habit for it to
like make a habit right for example if
you drink coffee and it immediately
makes you feel more alert your brain
reinforces feeling alert with coffee
because it's like it doesn't take long
for you to feel the effects right well I
wouldn't really know but that's why a
lot of people like associate wake up in
the morning and having coffee because
they feeling woken up as like immediate
and so your brain links those two things
together whereas let's say you're trying
to make a habit of working through your
lunch break so you could get home
earlier and sleep an extra hour they
both have the same reward which is
feeling less tired drinking coffee makes
you feel less tired but also like
sleeping an extra hour will make you
feel less tired however the habit of you
working through your lunch break and
actually feeling less tired you'll feel
less tired in the morning and so you can
imagine there's like a 12-hour
difference between your routine and your
reward and so when it's that far apart
that's why it's hard to make a habit of
you like working through an extra hour
because the reward isn't instant and
that's why instant gratification bad
habits are so easy to form because the
definition of instant gratification is
you feel the reward or like pleasure
initially but it goes down in the long
run your brain doesn't care about the
long run when you're building habits and
so when you're scrolling on your phone
to get rid of boredom your brain like
feels the reward of like you feel less
bored in the moment but it doesn't think
about the fact you'll feel [ย __ย ] later
and you waste the time and your doping
receptors are right and so it's easy to
form that habit whereas it's forming the
habit of studying is difficult because
that's theay gratification where it
might feel difficult right now but it's
like serving you later you feel the
rewards later and so obviously it's
harder to form a habit think about it
starting right now doesn't give you the
benefits today tomorrow more like next
week it gives you the benefits When you
see the results of your big exams which
might be next year might be in a couple
of months and that's so so hard to make
a habit of because that's like such a
far reward right and your brain doesn't
have anything to link with so we'll talk
about how you can artificially create a
reward for you to make those habits
easier and so yeah I have it WR down
here a better way to say is so the
reward is the same but the delay between
the routine of working harder and the
reward is too far apart to make it a
habit the
craving powerful urge to execute the
routine in anticipation of the reward
some authors such as Jam clip list this
as an essential component for habits the
Q triggers the craving and the craving
causes you to execute the routine
anytime you smell coffee you start to
Crave it right but the most important
part is it continues even if you decide
not to like have any coffee you can
imagine like you smell the coffee you
see it and you use your willpower to not
drink the coffee but the thing is the
craving Still Remains you still want the
coffee that doesn't change right and so
that's why Cravings are really powerful
even if you make an active decision to
like not do that thing you still cra it
and so when you keep thinking about it
more and more you end up giving into the
habits that's why notifications for like
scrolling Etc are really bad because
they literally cause an indirect craving
right if you have notifications on your
phone's actually shouting you here is
like a notification from like XYZ and
you have to check it and that's why I
advocate for turning them off it starts
to build a habit of like checking your
phone more and more and it becomes
automatic the last step is
repetition and repetition is necessary
for habits to form your brain executes
the routine and anticipation for the
reward the dopamine after eating the
chocolate the dopamine after playing
video games or feeling like happier for
like a moment after like scrolling on
Instagram the point is to have that
anticipation you have to have done it
before and so you have to do something
many times and repeats over and over
again for the movement or actions to
become more automatic takes time and
repetition to build routines and habits
but also another key part in like habits
Etc is also the investment if you invest
time energy and money into something
you're going to be more inclined to do
over and over again forming habits the
stronger the habitual attachment becomes
for example if I've already watched
eight episodes of a K drama I'm more
inclined to watch the other two because
I'm invested in the story line when I
bought like brw stars gems like I'm more
inclined to play the game because I've
already spent money on it and I don't
want to waste my money no thank you
Investments give you something to lose
that's why social media is kind of scary
you've invested your time like making
posts your friends so you feel like
you'll miss out on that and that's why
it's hard to end those habits and the
belief something that kind of changed
the Habit game for me was this the fog
behavior model instead of vieing habits
as like um the brain executes
automatically in response to a queue
this model says that an action is
performed when the ability to do it is
multiplied by the motivation if that
exceeds a certain threshold then you'll
do the hab for example if you're on a
camping trip like in the middle of
nowhere and you really really want a
donut the craving is there but then to
get the donut you're going to have to
walk back to your car like in the dark
and it's cold you're going to have to
like take the car for several mils to
near a city and you have to like go back
get a donut and then come all the way
back you wouldn't do that because it's
too difficult conversely if you went to
like your school and on the desk like
you weren't even like thinking you
didn't even want a donut but it said
like oh here's a box of donuts and you
can take one it's free even though your
motivation was low because it's really
easy to do so your actions or like your
prompts are going to be successful and
so you can keep this in mind to learn
how to make or break habits which is
what we're going to cover now now you
know all this it's very easy to change
because you just do the opposite of
stuff that reinforces the habits to get
rid of bad habits but also increase what
we just talked about to do good habits
so get ready get your notebook out and
we're going to be quick firing all the
things you could do get rid of any
Cravings put your phone off your desk
when working turn off notifications if
that's the Habit you want to stop make
it difficult to do habits clear away any
junk food when it's not in your
environment it's very hard to do turn
off your phone completely this acts as
like an extra layer friction because as
we just saw in the fog diagram we're
making the ability harder to use phone
now we have to like hold down on the
power button and it takes longer and
longer we're far less inclined to do it
even if our motivation is high whereas
if it's just on our desk and we could
literally just like swipe up to do it
it's far easier to do and so what I've
actually done is I disabled like tap to
wake and rise to wake which basically
like I have to press the power button
for my phone to turn on and it just add
that extra layer of friction conversely
to make good habits put the Cravings
everywhere post it notes have your books
out on your Des make it as frictionless
as possible when I used to uh play the
clarinet I found myself not really wan
to do it because there was so much
effort for me to like assemble the
clarinet like in case you guys don't
know you have to assemble it and it's
like so much effort right and so I find
myself practicing it way less than piano
whereas like the piano you just just
open the lid and start playing and so
that just proves how much the ease of it
makes it easy so have your like study
books out make everything very very easy
to do for good habits create artificial
rewards remember it's hard to make
habits for delay gratification study go
to the gym because the rewards are so
far far away but the thing is if we
start to create Milestones or like ways
to see the results it's far easier test
yourself regularly and also think about
the longterm goal if I like study today
I'm going to be one step closer to like
my dream job my dream like I know car
whatever you guys want for the gym once
you start seeing progress this easy
that's why you should always like take
progress pictures and you should
acknowledge how far you've come from the
beginning always know where your end
goal is and try and like space them out
so there's more in between for example
if you do like a past paper po by
yourself or you have like topic test in
between you can start to see how much
progress or like where you are and it's
easy to see like if you're on the right
path make a list of all the cues that
you have for bad habits and remove them
for example like when I used to study i'
go on Spotify I'd see like someone like
made like a new music video I click on
that end up on YouTube and I go down
that rabbit hole well now I know during
like studying I'm not going to actually
click on Spotify because that's a cute
and I've deleted that every time you
like do a bad habit instead of being
like Oh gosh darn it man I did a bad
habit take that an opportunity to write
down what the cue was that triggered to
you to do that in the first place and
then get rid of them habit stacking do
something in between or on top of
something you already do for example if
you say you're going to review 10 flash
cards after like brushing your teeth or
like eating breakfast like something
that's really automatic for you could be
a bad habit as well that's the thing
like after scrolling on Tik Tok like
that's fine but I have to review like 10
flash cards before closing my phone that
just makes it so that those two things
bind together and it's far easier for
you to do when you do something like
with another habit it becomes ingrained
as James [ย __ย ] said new habits are an
opportunity not an obligation if you say
I have to J so that I don't gain weight
like it becomes negative and you
associate The Habit with gaining weight
whereas if you say like I get a job and
that gives me the opportunity to become
jacked like that gives a positive light
and it also gives you a goal and also a
tangible result and a reward which we
talked about and we learned about how
that improves your likeliness and your
ability to do the good habit if you like
what you're watching and you really want
to like become that student you might
want to check out student accelerator
it's my program that's helping students
from all around the world become the
best student that they can be and if you
want to find out more click the first
link in the description as always take
action and I'll see you in the next one
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