Tips DISIPLIN membangun KEBIASAAN! 💪🏻 Maudy Ayunda's Booklist
Summary
TLDRIn this engaging video, Maudy Ayunda discusses 'Atomic Habits' by James Clear, emphasizing the importance of focusing on systems rather than goals to achieve success. She shares insights on building habits, such as making them visible, enjoyable, and easy, and highlights the value of tracking progress and setting up consequences for consistency.
Takeaways
- 😀 Focus on building systems rather than just goals. Systems are the processes that lead to the desired outcomes, not just the outcomes themselves.
- 🏅 Goals are the desired results, but systems are the steps and processes that help you achieve those goals.
- 🎸 Make your habits obvious by placing items that trigger the habit in plain sight, like keeping a guitar out if you want to practice more.
- 🏋️♂️ Prepare your environment to support your habits, such as laying out gym clothes the night before to encourage exercise.
- 🌟 Anticipate something enjoyable to increase the likelihood of adopting a habit, as the brain releases dopamine in response to anticipated pleasure.
- 🏃♂️ Combine a habit you enjoy with one you need to do, such as watching a favorite show while running on a treadmill.
- 📺 Make it difficult to engage in a bad habit by removing triggers, like unplugging the TV to discourage watching it after work.
- 📚 Change your mindset to make a habit easier, such as focusing on opening a book rather than committing to studying for an exam.
- 💰 Create a sense of satisfaction by linking a habit to a long-term reward, like saving money for a vacation every time you avoid eating out.
- 📅 Track your habits using visual cues or tracking methods to see progress and maintain motivation, such as checking off a calendar each time a habit is performed.
- 📝 Use consequences to maintain consistency, like signing a contract with penalties for not meeting habit goals, as it can be a strong motivator.
Q & A
What is the main focus of the book 'Atomic Habits' by James Clear?
-The main focus of 'Atomic Habits' is to emphasize the importance of building systems rather than just focusing on goals. It discusses how systems are the processes that lead to the desired outcomes.
What is the difference between goals and systems according to James Clear?
-Goals are the desired outcomes or results you want to achieve, while systems are the processes or routines that lead you to those outcomes. Focusing on systems can help you consistently work towards your goals.
What is the first insight shared in the script about building habits?
-The first insight is to make the environment clear and obvious. This means placing items that trigger certain actions in a visible and accessible place to encourage those actions.
What is an example given in the script to illustrate the importance of making the environment clear and obvious?
-An example given is placing a guitar in a visible place in the room to remind oneself to practice playing it regularly.
What is the second insight shared in the script about building habits?
-The second insight is to make the habit attractive by associating it with something enjoyable. This can be done by bundling a habit with a reward or something pleasurable.
How can bundling be used to build a habit, as suggested in the script?
-Bundling can be used by combining a habit you enjoy with one you need to do but find less appealing. For instance, watching a favorite show while running on a treadmill.
What is the third insight shared in the script about making habits easier?
-The third insight is to make the habit easy by reducing the energy required to start it. This can be achieved by simplifying the process or making it more accessible.
How can changing your mindset help in building a habit, as mentioned in the script?
-Changing your mindset can help by making the habit seem less daunting and more achievable. For example, instead of thinking about a long workout, focus on starting with just 30 minutes.
What is the fourth insight shared in the script about tracking habits?
-The fourth insight is about the importance of tracking habits to maintain consistency and satisfaction. This can be done through visual cues or tracking systems.
What are some methods suggested in the script for tracking and maintaining habits?
-Some methods suggested include marking a calendar or journal each time a habit is performed, using a buddy system, or creating a contract with consequences for not maintaining the habit.
What is an example of a contract used in the script to illustrate commitment to a habit?
-An example is a businessman who had his wife and personal trainer sign a contract committing him to lose weight, with financial penalties for not meeting certain goals like tracking his diet or weighing himself weekly.
How does the script emphasize the importance of personalization in habit formation?
-The script emphasizes that while the insights and tips are valuable, it's crucial to customize the habits based on personal tendencies and preferences to ensure they are sustainable and effective.
Outlines
📚 Embracing the Power of Systems Over Goals
In this paragraph, the speaker introduces the book 'Atomic Habits' by James Clear, highlighting its focus on the importance of systems over goals. James Clear, known for his popular newsletter, emphasizes that while goals are the desired outcomes, systems are the processes that lead to those outcomes. The speaker advises focusing on building systems that can bring us closer to our desired goals. Using the example of Olympic athletes who all aim for gold but need a system to achieve success, the speaker illustrates the point. Additionally, the speaker discusses four strategies from the book for building habits: making the environment obvious, attractive, easy, and satisfying. These strategies are designed to increase the likelihood of adopting and maintaining new habits.
🏆 Strategies for Habit Formation and Tracking
This paragraph delves deeper into the strategies for habit formation as outlined in James Clear's 'Atomic Habits'. The speaker discusses the importance of making habits easy to start and satisfying to continue, using examples such as placing a guitar in a visible place to encourage practice or preparing gym clothes the night before to facilitate workouts. The speaker also explores the concept of leveraging enjoyable activities to build new habits, such as watching a favorite show while running on a treadmill. Furthermore, the paragraph touches on the idea of making habits more satisfying by associating them with rewards, as demonstrated by a couple who saves money for a European vacation by avoiding eating out. The speaker concludes by emphasizing the value of tracking habits, either through visual proof like a calendar or by setting up commitments with consequences, such as a contract that imposes financial penalties for failing to maintain certain habits.
Mindmap
Keywords
💡Atomic Habits
💡Goals
💡Systems
💡Habits
💡Decision-making
💡Newsletter
💡Dopamine
💡Visual Tracking
💡Consequences
💡Satisfaction
💡Personalization
Highlights
The book 'Atomic Habits' by James Clear emphasizes the difference between goals and systems. Goals are the desired outcomes, while systems are the processes that lead to those outcomes.
James Clear suggests focusing on building systems that can bring us closer to our desired goals.
An example given is comparing successful and unsuccessful people who have the same goals, highlighting the importance of having a system in place.
The book discusses four ways to effectively build habits.
Making the cues obvious is the first method suggested for habit formation, using the example of placing a guitar in a visible location to encourage practice.
The importance of making commitments and preparing necessary items in advance, such as sports gear, is highlighted to facilitate habit formation.
Anticipating something enjoyable can trigger the release of dopamine, which can be used to build habits by combining enjoyable activities with necessary actions.
The book suggests making habits satisfying by creating incentives, such as watching a favorite show while exercising.
Making difficult habits easier is discussed, with tips like removing TV cables to discourage watching and redirect time to more productive activities.
Changing mindsets, such as focusing on the process rather than the outcome, can make forming habits easier.
The book provides strategies for making long-term habits satisfying, such as adding mint to toothpaste to enhance the experience of brushing teeth.
Tracking habits through visual proof or tracking can help maintain consistency and satisfaction in habit formation.
Using a calendar or journal to mark successful habit performances can be a simple technique to track progress.
Creating a contract or agreement with consequences for not maintaining habits can be a powerful motivator for consistency.
The book shares a story of an entrepreneur who used a contract with his personal trainer and wife to commit to weight loss habits.
The importance of personalizing habits based on individual tendencies and personal preferences is emphasized.
The book is described as highly engaging and filled with actionable insights and tips.
The speaker encourages listeners to read the book and share their thoughts in the comments.
A call to action is made for listeners to subscribe for more content.
Transcripts
hai hai krispi full Maudy Ayunda here
Selamat datang time because Agan gimana
aku sharing kisi-kisi menarik dari buku
yang aku baca dari semua isinya aku
hanya akan sering tiga Inside yang first
mulai menarik buat aku hari ini kita
akan membedah buku Atomic Habits baines
clear yuk ngomongin overnya Sims clear
sudah bertahun-tahun melakukan riset
tentang Habits dan decision-making
awalnya jims dikenal lewat sebuah
newsletter yang tunggu menjadi 100 ribu
pelanggan hanya dalam dua tahun sampai
hari ini karyanya sering muncul di the
New York Time Force and business insider
Insight pertama lupakan goals usahakan
bangun sistem insiden ini menekankan
bahwa gold dan sistem adalah dua hal
yang berbeda goals atau Tujuan adalah
hasil yang ingin dicapai tapi sistem
adalah proses yang mengarah pada hasil
tersebut jims clear mengingatkan kita
untuk fokus membangun sistem yang bisa
membawa kita lebih dekat kepada tujuan
yang kita inginkan pikirin deh
teman-teman yang menang nih yang kalah
dua-duanya tuh punya tujuan yang sama
misalnya pemain olympic games deh Pengen
menang medali emas Setiap orang pasti
ingin sukses tapi punya tujuan aja nggak
cukup sistem loh yang bisa membantu
mencapai hasil yang kita inginkan banyak
banget orang fokus pada hal yang salah
fokusnya malah pada tujuan terus bukan
proses yang diperlukan untuk sampai ke
titik itu padahal nih tujuan itu kan
tentang jangka panjang ya sub focus on
the system's 1600 habis yang kita
lakukan setiap hari Insight kedua
cara-cara jitu membangun kebiasaan meyd
menurut Bukunya ada empat cara jitu
untuk dapat bisa membangun kebiasaan
di-share soulful Eleven Soccer yang
pertama bikin Office buat jelas banget
Aneh setiap action itu kan ada
rangsangan tertentu ya misal Nah kamu
mau punya kebiasaan main gitar kalau
kamu simpen itu gitar di lemari pastinya
akan pernah deh kalau latihan tapi kalau
kamu taruh gitarnya di tempat yang
gampang kelihatan kayak di tengah
ruangan contohnya pasti kamu akan lebih
diingatkan untuk latihan Bisri Jadi
kalau kamu misalnya nih pengen
berolahraga lebih banyak Coba deh siapin
baju olahraga sepatu kets dari malam
sebelumnya jadi begitu ngelag tuh
langsung kelihatan sama pentingnya
Jangan cuma bilang ke diri sendiri ah
mau bisa yang olahraga ah langsung kita
buka kalender buat rencana buat komitmen
hari Senin Rabu dan Jumat saya akan
jalan ke gym dari kantor Terus kamu
Siapkan deh pas gym segalanya supaya
kelihatan dan kamu selalu ingat lalu
mikir efektif buat hal tersebut menarik
Biasanya nih semakin menarik sesuatu
semakin besar kemungkinan kita akan
mengadopsi kan sebagai kebiasaan setiap
kita melakukan sesuatu yang
mengantisipasi sesuatu yang menyenangkan
otak kita tuh melepaskan hormon yang
disebut dopamin membuat kita merasa
Happy ini bisa kita gunakan untuk
membangun habit Salah satu caranya
adalah vention bandel jadi kita gabung
godaan dimana kamu menggabung tindakan
yang kamu suka dengan tindakan yang
harus kamu lakukan tapi agak Kamulah
suka gitu jadi misalnya kalau mau punya
habit lari di treadmill kamu bisa
incentives yourself dengan cara
mendownload acara favorit kamu untuk
ditonton saat lari di treadmill atau kau
bilang ke diri kamu sendiri Habis lari
di treadmill and knowledge terus Mickey
izin dibuat mudah teman-teman sebagai
manusia kita itu kan termotivasi untuk
melakukan soto yang mudah ya semakin
banyak energi yang terkuras masih malas
biasanya Nah ada tips and trik untuk
membuat kebiasaan yang sulit jadi udah
misalnya kamu mau berhenti nonton TV pas
pulang kerja itu Coba deh cabut kabel
televisi atau cabut baterai remotenya
pasti jadi mager untuk nyalain TV dan
kamu bisa menggunakan waktu itu untuk
melakukan hal lain yang lebih produktif
cara lain untuk membuat kebiasaan jadi
lebih mudah adalah dengan mengubah
mindset kamu misalnya Awalnya mindsetnya
mau belajar buat ujian ganti mindset nya
untuk membuka buku catatan atau daripada
bilang ah mau juga Ah 30 Menit Cukup aja
uh Iam gue coba laut mayoga dengan
begitu kebiasaan jadi lebih mudah
dibetot yang terakhir kita harus mikir
Shining kita harus buat Lebih memuaskan
lagi untuk bisa Bell kebiasaan jangka
panjang misalnya nih ada produsen pasta
gigi yang melihat di mereka itu naik
ketika mereka menambahkan mint ke dalam
produk mereka Nah si rasa segar meet ini
Hai Memuaskan sekali dan membuat
orang-orang tuh lebih menikmati the
action of menyikat gigi Nah ada satu
contoh lagi tentang pasangan yang ingin
menghilangkan kebiasaan makan di luar
spielberg hematnya mereka membuat
rekening berjudul liburan ke Eropa dan
setiap kali mereka berhasil menghindari
makan di luar mereka transfer uang yang
tadinya akan keluar ya untuk makan
karena kening tersebut Nah melihat uang
masuk ke rekening tersebut itu
menciptakan kepuasan itu yang akhirnya
mendorong mereka untuk mempertahankan
kebiasaan Insight ketiga ini ada rahasia
untuk melacak kebiasaan membuang
kebiasaan buruk atau menerapkan
kebiasaan baik itu kan sulit ya apalagi
kalau kita nggak bisa langsung melihat
hasil yang jelas mungkin di tengah jalan
kita pasti akan menyerah karena itu
penting untuk membangun rasa kepuasan
tadi lewat cara lain kayak menggunakan
bukti visual atau menerapkan pelacakan
it's gimana kita bisa mengukur nih
kemajuan kita salah satu teknik yang
paling sederhana adalah mencoret
kalender atau buku harian jadi setiap
berhasil nih melakukan kebiasaan
tersebut kita langsung cek Nah dengan
trekking itu kita bisa melihat kemajuan
kita dan itu menjadi proses yang asyik
dan seru jadi ujung-ujungnya kalau kamu
udah ngelakuin hal itu kamu pasti juga
rasakan antisipasi Aduh nggak sabar nih
untuk mencoret buku harian kamu selain
itu kita juga bisa milih anak
lebih-lebih body atau membuat semacam
kontrak perjanjian sama temen Nah kalau
orang kan biasanya pengen menghindari
sesuatu yang sakit atau mahal ya ini
manusiawi banget nih nah kita bisa
membangun situasi Dimana ada konsekuensi
buruk kalau kita melewatkan kebiasaan
tertentu ada contoh menarik banget
dibukunya Ibu punya ada seorang
pengusaha yang meminta istri dan pelatih
pribadinya tandatangani kontrak yang
memaksa dia untuk berkomitmen supaya
turun Dania jadi si pengusaha ini
memilih habit seperti melacak asupan
makanannya terus menimbang dirinya
setiap minggu terus dia bikin ada
hukuman kalau misalnya dia gagal
melakukan hal-hal ini misalnya kalau dia
gagal macak makanannya ia harus membayar
pelatihnya $100 kalau gagal menimbang
dia harus membayar istrinya 500 dollar
kontrak ini berhasil banget bukan hanya
karena pengusahanya nggak mau kehilangan
uang tapi juga nggak mau mengecewakan
pelatih dan istrinya Biasanya kalau kita
tahu nih Wah ada yang matiin ini bisa
menjadi motivasi yang cukup besar untuk
menjaga konsistensi enau so watch your
actions and final top menurut aku buku
ini tuh menarik banget dan action book
itu penting banyak Insight dan tips yang
bener-bener tekel yang bisa kita ambil
dan kita langsung kebayang gitu What
Kinzu tapi dari pengalaman aku sendiri
tetap harus ada kursi personal hasil
yang kita lakuin karena harus kita
customized dengan kecenderungan kita dan
personal kita sendiri Oke Trims for
listening Yus people if you marry the
book and share with you my friend Inside
Facebook recommendations di comment
dibawah dan jangan lupa untuk subscribe
bye bye
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